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Maintaining good posture—the proper alignment of the head, shoulders, hips, spine and knees—is a constant battle.

We spend hours hunched over our computers, slouched over our tablets and looking down at our cell phones, all of which strain the neck, fatigue the shoulders and contribute to back pain. Factor in the additional burden for some women of carrying around large, heavy breasts, and you can see how standing tall becomes a struggle.

Can a posture bra help? And if it does, what should you look for when shopping for one? Here’s what you need to know about posture-correcting bras.

A posture bra is a bra specifically designed with built-in back support. It won’t give you perfect posture—that requires a strong core, proper body mechanics and an awareness of how you carry yourself—but because of its design features, it will help guide your shoulders back gently, thereby encouraging you to stand straighter.

Like a regular bra, posture-correcting bras have straps and cups, front or back closures and both underwire and wire-free designs. They come in a variety of sizes, colors and textures (and yes, some even feature lace).

What really sets a posture bra apart from a regular one is the upper back and shoulder support it provides. “Posture bras have a broad back with criss-cross elastic [bands sewn into the material] to help pull the shoulders back and retract the shoulder blades,” says Karen Erickson, a spokesperson for the American Chiropractic Association (ACA). “When you wear them and round forward, the elastic will pull, reminding you to resume erect posture.”

The main benefit of a posture bra is its ability to draw the shoulders back so that they’re less likely to round forward.

One small 2020 study observing 24 women who wore either a regular bra or a posture-correcting bra for three months found the women who wore posture bras experienced a 6-degree improvement in scapula retraction (the ability of the muscles that support the shoulder blades to hold them closer toward the spine) and reduced breast motion while walking by 17%.[1]Jones M, Mills C, Exell T, Wakefield-Scurr J. A novel multi-study intervention investigating the short and long term effects of a posture bra on whole body and breast kinematics. Gait Posture. 2021;83:194-200. doi:10.1016/j.gaitpost.2020.10.031.

“This bra distributed the weight of the breasts enough so that the shoulders were able to sit back a little more and the shoulder blades were able to sit down on the rib cage more,” says Nelly Lugo-Larcheveque, a senior physical therapist at Hartford Hospital Rehabilitation Network in Connecticut, regarding the study.

While the research didn’t show drastic improvement with the use of a posture bra, it did find enough weight was taken off the neck, shoulders and back to provide pain relief and a straighter posture to women who needed it, says Lugo-Larcheveque.

Posture support bras can be equally effective for large- and small-busted women. While some women do experience neck, shoulder and back pain because of their large breasts, just about all of us have to contend with poor posture that results from modern life. “It’s the constant forward-head and shoulder-forward flexion [bending] from texting, laptops, cooking, carrying and other task work that creates postural imbalances,” says Erickson.

Regardless of how well it holds and supports, a posture bra is not a miracle worker. “It can’t take the place of good core fitness, and wearing one won’t fix bad posture in and of itself,” says Alice Chen, M.D., a physiatrist at the Hospital for Special Surgery in Connecticut. “What posture corrector bras can do is try to coax you into more proper alignment, which is ears over shoulders over hips.”

While there are some similarities between posture bras and sports bras—mainly the compression material used in both designs—a sports bra is intended to minimize breast bounce during exercise, not correct your posture. “They usually have good posterior [back] support, but their main goal is to give anterior [front] support,” says Erickson.

When it comes to shopping for a posture bra, first things first: Know your size. Any bra—posture or otherwise—won’t do what you need it to do if it doesn’t fit well. To that end, visit a specialty lingerie shop to get measured by an expert and try on a lot of bras. If you prefer to shop online, read the bra’s reviews and the manufacturer’s size guide carefully.

To find the best posture correcting bra for you, consider the following:

A properly supportive bra should lift your breasts so that if you drew a line from your nipple to your arm, the line would intersect halfway between your elbow and shoulder.

Look for cups that cover and lift the breasts, as well as a wide band under the cups for additional support.

Whether you choose wire or wire-free is a matter of personal preference and comfort. Both styles of posture bras exist and can provide proper support if they fit correctly.

Since a lot of the posture correction a posture bra provides comes from the back, be on the lookout for:

Adjustable straps help provide a more custom fit, but they aren’t always standard fare on posture support bras. Also, definitely look for wide, cushioned straps to help take the load off your shoulders.

Front-closure bras are a convenient and comfortable option if you have shoulder pain or range of motion issues that make it hard to move your arm toward your back to fasten a bra.

Perhaps more important than whether your bra closes in the front or back is the number of hook-and-eye grommets on the bra closure. Generally, the more it has, the more support the bra provides. “I recommend a minimum of three for large-chested women,” says Dr. Chen.

The compression material of some posture support bras can lead some women to feel hot. In this case, reach for one that incorporates some mesh material or cutout details to allow for better airflow.

If you’re interested in tummy control as well as support that goes a little further down your back than a traditional posture bra, consider trying a longline style, which looks a bit like a corset.

Posture bra prices run the gamut, starting as low as $10 and exceeding $50 on the high end. Luckily, many options are available in the $20 to $40 range, depending on your specific needs and preferences.

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Donna Christiano Campisano is a freelance writer specializing in women and children's health issues. She has written for numerous consumer publications and websites, including Parents, Woman’s Day, Good Housekeeping, Healthline and Verywell Health. She has also served on the staffs of both Glamour and Brides magazines as a researcher and copywriter. In addition to freelance writing, Christiano also works as a staff writer at the University of South Florida’s College of Public Health. She lives in the Tampa area with her family and beagle, Bananas.