Can a Spandex T-shirt ward off back pain?
The secret lies in improving your posture. And lots of other products can help too
The average british adult spends around 9½ hours a day hunched over a computer, then curled up in front of the TV, so it’s no surprise that half of us regularly suffer from posture-related health problems such as back, neck and shoulder pain, according to a recent poll.
‘good posture is all about maintaining the body’s centre of gravity, and using our body in the most energy-efficient way,’ says Tim Allardyce, an osteopath and physiotherapist based at surrey physio, croydon.
‘When our posture comes out of alignment — when we slouch forwards or stand badly, for example — gravity places tremendous strain on our muscles and joints.
‘over time, this can lead to stiffness in the back, muscle pains, tension headaches, disc problems and trapped nerves in the spine.
‘poor posture may even cause digestion problems and can affect breathing by making it difficult for the ribs to fully expand.’
There is now a slew of specialist gadgets to help improve bad postural habits, but can any of them really help? Tim Allardyce assessed and rated a selection. SISSEL SIT FIT £28.95, sisseluk.com This is a flat, air-filled, plastic ‘active sitting cushion’ which you can place on any seat. The idea is that you have to engage your back, pelvic and abdominal (core) muscles to stabilise yourself, which the manufacturer says will make you sit more upright and help strengthen muscles over time, helping to prevent back problems, and soothe neck and shoulder tension.
EXPERT VERDICT: ‘i spent a day sitting on this and found it incredibly comfortable. it feels a bit like sitting on a large hot water bottle.
‘it really encourages you to sit upright and to use your stomach and back muscles to maintain good posture. This had the effect of gently pulling my shoulders back and my head up, which took the tension off my neck.
‘Regular use will definitely improve posture and help keep back pain at bay. it’s also lightweight and discreet.’ 4/5 HARLEYWAVE PILLOW £19.98, completecareshop.co.uk A contoured foam pillow designed to encourage perfect positioning while you sleep, which, in turn, will help to relax neck vertebrae and reduce tension, the manufacturer says.
EXPERT VERDICT: ‘sleeping on a pillow that doesn’t suit you could lead to neck and back ache, headaches and disturbed sleep.
‘This pillow looked promising, but it was very firm, which made it difficult to get comfortable. it’s designed to encourage you to sleep on your back, but if, like me, you sleep on your side, it will leave you wanting more support.
‘The ideal pillow holds your head in natural alignment with your spine when you’re sleeping in your preferred position.
‘it’s best just to try a few regular pillows for comfort. To test, stand with one shoulder against a wall. The pillow should fill the gap between your ear and the wall.’
1/5 HUMANTOOL SADDLE £119, backinaction.co.uk A portable seat designed to transform any chair into a wobbly saddle seat, which, says the manufacturer, helps to strengthen back, stomach and pelvic muscles, prevent back pain and improve posture. The large, padded saddle encourages you to sit with your legs apart and hips tilted forward, which makes you sit up straighter, while the ball underneath makes it slightly unstable. EXPERT VERDICT: ‘When sitting on the saddle, you immediately notice it feels comfortable and that you are sitting more upright than usual. The instability also helps you work on your core muscle strength. used regularly, it should improve posture.
‘however, the increased height means you need to adapt your computer or you will simply end up slouching again. it can also become a bit uncomfortable if you sit on it for more than 30 minutes, so the answer is to get up regularly and stretch or walk around.’
3/5 LUMO LIFT POSTURE COACH AND TRACKER £59.99, amazon.co.uk This rechargeable sensor is worn next to your skin just below your collarbone (it’s attached to your clothes with a magnetic clasp), and linked via bluetooth to an app on your phone.
After you’ve set it up to recognise your best posture, the sensor vibrates whenever you slouch, reminding you to pull your shoulders back and lift your chin. The app also tells you how often you slouch and for how long you’ve maintained good posture.
EXPERT VERDICT: ‘pairing the device with bluetooth took some time initially, and it can’t be used with older iphones, which i found annoying. however, once set up it worked well. i liked the fact you can decide how long you slouch before you get an alert. it really made me more aware of — and improved — the way i was sitting and standing.’ 4/5 THE HEALTHY BACK BAG From £45, thehealthybackbag.co.uk A Teardrop-shaped bag with a soft strap, this is designed to distribute weight evenly across your back, minimising stress on the neck, back and shoulders.
EXPERT VERDICT: ‘carrying a heavy bag on one shoulder can cause back and neck pain, which is why physiotherapists tend to recommend backpacks. but i’m rather impressed with this. The teardrop shape follows the back’s contour, and the strap is non-slip so there’s less pull on the neck and shoulders than you’d get with a conventional shoulder bag. i’d still recommend a backpack for heavier loads, though.’
3/5 VIVOBAREFOOT GOBI BOOT £125, vivobarefoot.com These extra-roomy, thin-soled and flexible shoes have been designed to mimic barefoot walking and are, it is claimed, ‘the first step towards a lifetime of healthy, injuryfree movement’. EXPERT VERDICT: ‘These shoes have a punctureproof, thin sole that makes the ground feel quite hard when walking, but with a bit of practice, walking did start to feel more natural and painless.
‘however, i’m not convinced these will significantly improve poor posture, and worry the lack of support could actually exacerbate some postural problems, especially for those with weak ankles.
‘but for healthy adults or sports people, these are fantastic.’ POSTUREMEDIC BRACE AND RESISTANCE BAND4/5 £27.95, posturemedic.co.uk A Resistance band that can be used to perform shoulder and back-strengthening exercises, but doubles up as a shoulder brace.
The idea is that you slip the band over your arms and across your back to help train your shoulders and back out of a slouched position and improve posture.
EXPERT VERDICT: ‘if you suffer with neck and shoulder problems, i’d seek professional advice before performing the recommended exercises that come with this band to avoid further damage.
‘Worn as a shoulder brace, it’s not easy to conceal under clothing, and it soon gets uncomfortable. however, if used correctly for short periods, it will encourage you to engage your shoulder blade muscles, which can aid good posture and help prevent back pain.’ 2/5 CEP WINGTECH COMPRESSION SHIRT £50, cepsports.co.uk A close-fitting polyester and spandex T-shirt (main picture) which has a series of curved, elasticated strips that run over each shoulder blade. The strips have tiny nodules under them which, the manufacturer says, stimulate the nerve endings in your shoulders, encouraging you to stand straight.
EXPERT VERDICT: ‘i felt like the fabric was holding in my core muscles and the ribbing over the shoulder blades does encourage you to stand with your shoulders and neck in a healthy alignment.
‘unlike some other posture shirts i’ve tried, the effect of the elastication is gentle, so you can wear it comfortably all day.’ 5/5