At one time or another, pretty much everyone suffers from back pain of one kind or another. We can’t all stay home and rest every time our back starts giving us trouble so this is where the best back support brace will come into the picture. It’s not just people that are out of shape, either. If you’re a competitive athlete, you can tweak a muscle during a strenuous workout just as easily as someone that spends too much time on the couch.
Simply taking a rest whenever your back hurts doesn’t guarantee that you’ll be able to work your way through your back pain any faster. If the muscles that hold your back in alignment don’t get a proper amount of activity, they’ll become less useful, and your episodes of back trouble could increase.
|McDavid Back Support||4.2 / 5||$$||More details!|
|Cincher Women's Posture Back Brace||3.9 / 5||$$||More details!|
|Bauerfeind Sacroloc Back Support||4.7 / 5||$$$||More details!|
|Back Brace from BaX-u||2.9 / 5||$$||More details!|
|NMT Lower Back Brace-Posture Relief||4.2 / 5||$||More details!|
|MUELLER Lumbar Back Brace With Removable Pad||4.4 / 5||$||More details!|
|Neoprene Lumbar Lower Back Support Brace||3.9 / 5||$||More details!|
|Neo G Medical Grade Dorsolumbar Support||3.9 / 5||$$||More details!|
|Bauerfeind LumboTrain Back Support||5.0 / 5||$$$||More details!|
|AidBrace Back Support Belt||4.6 / 5||$||More details!|
Doctors and Therapists Recommend
That’s why many doctors and therapists recommend that you work your way through back pain by using back support braces. Backaches are painful, but the stiffness that comes with immobilizing yourself just makes things worse and delays your recovery time. Using a simple support brace to get back in the swing of things without hurting your self further is a great way to work through your back pain, and avoid it in the future.
Your Back Depends On a Ring of Muscle
Not many people understand the way their back is held in alignment. It’s the muscles on your abdomen, and along the sides of the ribcage, that hold your back in place properly. Wearing a comfortable back support brace is like fortifying the muscles in the core of your body. It allows you to move, work and play normally without fear of aggravating an existing muscle pull.
If you have a chronic back problem, putting on a high quality back brace can be the difference between a normal life and staying home.
We’ve searched for the best back support braces to save you time and aggravation. These items have the most useful features, and they’re the most highly rated by the only people that matter – people that wear them.
Best Back Support Brace Reviews for 2020
1. McDavid Back Support Brace
Back support braces are usually broken down into two types. Some act as a simple compression sleeve, like an ace bandage for your torso. Others are designed to offer additional support. The McDavid Brace incorporates flexible metal stays in the back of their brace that increase the amount of support.
These stays move with you, so they’re not as constricting as they would be if they were solid metal, but they offer much more support than a simple elastic band that wraps around your midsection.
- Cooler to wear than many other braces
- Great for weightlifting and strenuous activity
- Slim enough to be worn under a regular shirt
- Won’t open up, even during strenuous activities
- Works whether it’s worn inside or outside your clothing
What’s to Like About the McDavid Brace
The Best back support braces aren’t just for recovering from back injuries while staying active. Many athletes like weightlifters use the McDavid brace to avoid injury in the first place. If you’re planning on any strenuous workout for your back, wearing a comfortable and effective support brace can keep you going strong without fear of back pain.
Back support braces aren’t as useful if they’re too constricting and bulky. The McDavid is a favorite of people like golfers and runners because it’s not very thick, and you can wear it under your regular clothing. It’s adjustable enough to be worn outside light clothing if you prefer.
What’s Not to Like
Getting a good fit on a back support brace is essential if it’s going to be comfortable and deliver the best possible results. Some users report that the sizes run slightly small, especially if you like to wear the brace outside your clothes, so you may want to order one size larger than you normally would.
Reviewers overwhelmingly give high marks to the McDavid Back Support Brace. Over 75 percent of users give it at least four out of 5. They like the additional support the brace gets from its flexible metal stays and say that they prefer the McDavid design to braces that require over the shoulder straps.
Many users report that they like to wear this brace under their regular clothes when they have to sit at a desk or drive for long periods. Many users say they use the brace to avoid back problems as much as deal with current back pain. The McDavid Back Support Brace is highly recommended.
2. Cincher Women’s Posture Back Brace
Women don’t always get the attention they deserve for their back problems. Most back braces are designed and marketed toward men, even though women are more prone to back trouble than men are. Women’s breasts can put a great deal of stress on their back, and it often causes pain higher up than on men.
Traditional lumbar back braces sit too low to help many women.
That’s why the Cincher Women’s Posture Back Brace can help where other back braces fail. It’s made to conform to a woman’s shape, and it offers support for the lower back while it helps with your posture, whether you’re seated or standing
- Supports both the lower and upper back
- Helps improve posture
- Yoke design won’t cut into your shoulders like straps
- Lightweight and flexible
- Gives women a natural hourglass shape
- Can be worn under clothes
- Can also be worn when sleeping
What’s to Like About the Cincher Women’s Brace
The Cincher Women’s Posture Back Brace has the lower lumbar support everyone needs, but it also has wide, elastic side panels that help women in the areas most prone to back strain. Instead of thin straps that go over the shoulder, it has a yoke similar to a sports bra that gives support to the upper back while distributing the force over a larger area.
Like all the best back braces, it offers compression on the tummy that helps keep your spine aligned properly.
The Cincher can be worn under regular clothing, but if you’re wearing it while doing heavier work, it’s flexible enough to be worn over a light undershirt or camisole top to avoid chafing and sweating.
What’s Not to Like
Some users report that the Cincher can chafe the skin between the breasts when you wear it while bending and doing heavy lifting, although that can be improved by wearing it over a light undershirt instead of against the skin.
Some users also objected to the fact that for health and safety reasons, the Cincher cannot be returned if it has been worn. That makes it important to make sure you purchase the item in the correct size.
Almost 60 percent of users give the Cincher Women’s Posture Back Brace four or more out of 5. It’s notable how many different reasons users report for wearing the brace. Some say they get excellent relief from back strain when they are required to stand in one place for long periods. Others use the Cincher to help their posture when their job requires them to sit at a desk for an entire workday.
Many users say that the Cincher helps to keep them from hunching over their desk while working. Even users suffering from scoliosis report that the Cincher offers them long-lasting relief. The Cincher Women’s is one of the best posture braces, is reasonably priced and should be considered a best buy.
3. Bauerfeind Sacroloc Back Support
Those who have suffered from lower back pain understand how difficult it can be to find products that offer a good level of support while also being discreet enough to wear comfortably under clothing. The BauerfeindSacroloc Back Support system is intended to remedy those issues entirely.
The support targets the sacroiliac joints specifically and has been designed to ensure that the user does not feel too warm while wearing it. This means it can be used at all times of the year without having to worry about feeling uncomfortable on particularly hot days.
- Offers stability for the lower back and relieves pressure that back pain sufferers feel.
- Made in Germany and tested to ensure it meets rigorous quality standards.
- Comes with an adjustable tension strap so that you can alter the support as needed.
- Made using a breathable material that will keep you cool during all times of the year.
- Made specifically to target the sacroiliac joints.
What’s To Like about Bauerfeind Sacroloc Back Support
The product has received praise for its effectiveness, with many customers stating that you definitely get what you pay for. Others have also mentioned that the customer service offered by Bauerfeind is exemplary, so you shouldn’t have any issues even though they are based in Germany.
What’s Not To Like
Negative feedback has been fairly limited though some users believe that they may be a bit smaller than advertised, even when taking the adjustable tension strap into account. This may be due to slight differences in sizing between the United States and Europe, but that is yet to be confirmed.
The Final Word
Those suffering from lower back pain would be well advised to look into trying this product. Though the price tag may be a little steep for those who are shopping on a budget, the feedback from the 9 reviews that have been placed so far suggests that it does everything it claims and can provide genuine relief. It currently has a 4.7 out of 5 rating. This might be the best back brace on the market but it pretty pricey.
4. Back Brace from BaX-u
A good back brace needs to offer a combination of comfort and support, which is exactly what BaX-u aims to achieve with this product. Working closely with doctors of chiropractic medicine, the brace has been created to offer support to all of the most common problem areas for the back, ensuring the user gets what they need.
Better yet, the lightweight design ensures that you will be able to wear it under your clothing without any problems at all. This means it is ideal for people working in office jobs who want to be able to relieve the pains caused by incorrect posture, without being obvious about it.
- Made using silk for added comfort.
- Designed with the help of doctors of chiropractic, in order to ensure high quality is offered.
- Approved by Medicare, which means you may be able to receive a reimbursement of the money you spend.
- Exceptionally easy to put on and take off.
- Lightweight design allows it to be easily worn underneath clothes.
What’s To Like About The Back Brace from BaX-u
A lot of people have commented on how this brace is capable of improving posture, with a lot of people working at office jobs finding that they slouch much less while wearing it. Others have pointed to the lightweight design as a definite positive and have taken to wearing the brace throughout the course of the day.
What’s Not To Like
A few people have claimed that the Velcro straps used by the product are uncomfortable to wear while some others believe that it makes use of polyester, rather than silk. A few of those who have needed to contact customer service to talk about the product have found the company to be a little unresponsive as well.
This is a dark horse contender for the best back brace, as those who like the product sing its praises, whereas those who don’t seem to really dislike it. This means you may be taking something of a risk when making a purchase though it will be worth it if the brace is able to offer the relief that it advertises.
5. NMT Lower Back Brace-Posture Relief
Most back support belts are designed to add strength to your back, but few offer true health benefits like the NMT Lower Back Brace. The NMT is FDA and CE approved to relieve pain, reduce swelling, and speed relief and healing while it prevents further damage.
- Belt uses magnetic stimulation to speed healing of muscles and other tissues
- Belt offers inner and outer adjustable strapping for increased support and comfort
- Improves blood circulation while it supports your back
- Holds in warmth to relax muscles and ease soreness
- Excellent for healing strained muscles
What’s to Like About the NMT Lower Back Brace
The NMT Lower Back Brace is very lightweight, but it’s wider than many competing designs. It offers much more abdominal support and covers more of your lower back than other belts. That gives you more support while at the same time spreading the force of the elastic belts over a wider area to make the belt more comfortable to wear for long periods.
What’s Not to Like
Because the NMT Lower Back Brace has magnetic properties, it’s not suitable for people who have a pacemaker, or for women who are pregnant.
An overwhelming percentage of users give the NMT Lower Back Brace at least 4 out of 5. Because of the belt’s wide coverage and therapeutic effects, people who have serious back problems love it.
Many reviewers have turned to the NMT after failing to get relief from other brands, and they love the extra support the belt offers.
If you want one of the best back brace that offers a little something extra, the NMT might be just the thing for you.
6. MUELLER Lumbar Back Brace
The Mueller is one of the most versatile back belts we’ve seen. It has a familiar double layer design that lets you adjust the amount of tension in both the inner and outer strap. It also offers other options that other belts don’t have. The belt has flexible steel supports located right along the spine to give superb lumbar reinforcement.
It also has two removable lumbar pad cushions that add even more support if desired.
- Lightweight, breathable fabric is comfortable to wear
- Can be worn under normal, loose-fitting clothing
- The optional pads keep the belt from digging into the hips when you’re exercising or playing sports like golf
- Offers support without interfering with range of motion
- Recommended by doctors and chiropractors
- Adjustable inner and outer bands
What’s to Like About the Mueller Lumbar Back Brace
If you need relief from back pain, a belt that can’t be worn comfortably for long periods won’t help much. The Mueller Lumbar Back Brace is lightweight but effective, and since you can take out two additional lumbar pads, you can add more support when you need it, or take them out when you want to feel less constricted.
What’s Not to Like
A few reviewers complained that the belt sizes run a little small, so if you’re unsure of which size to order, go for the larger size. The larger sizes are quite a bit more expensive than the smaller sizes, however.
The Mueller Lumbar Back Brace is a best seller, and there are thousands of reviews available. An astounding percentage of users rate the Mueller at 4 or better out of 5 making it one of the best back support braces on the market.
The removable pads and the steel lumbar support make the Mueller more versatile than many of its competitors, and users report that they can wear the belt comfortably whether they’re sitting, standing, doing heavy work, or playing sports.The Mueller Lumbar Back Brace is a great choice if you need good performance along with versatility.
7. Neoprene Lumbar Lower Back Support Brace
When you’re shopping for lower back braces, one size doesn’t fit all. More importantly, one design doesn’t fit all. Different designs help with different problems and suit different forms of activities. The Double Pull Neoprene back support brace is different than many other designs on the market, and it works in several ways to help users with existing back trouble while it also lets athletes and workers avoid hurting their back in the first place.
- Terrific if you’re suffering from lower back pain or sciatica
- Criss-crossed fiber straps mimic the action of your muscles
- Tightens up the central torso to keep your lower lumbar region aligned
- Reduces the chance of oblique muscle strain
- Neoprene rubber holds in warmth, which keeps muscles relaxed
- Very inexpensive
What’s to Like About the Neoprene Double Pull Brace
The muscles in your abdomen and along the sides of your torso have as much to do with holding your spine in alignment as the muscles in your back. The elastic strapping in back braces like the Neoprene Double Pull Lower Back Support Brace are designed to act like the muscles in your torso.
The Double Pull is a bit more flexible in the front and offers extra support in the back. That gives you better posture while sucking in your stomach. The elastic side panels are crisscrossed, and they offer added protection from staining the important oblique muscles that run up the side of your ribcage. The two layers of stretch wrap can be cinched up independently, so you can adjust it for comfort and support almost infinitely.
Convenience and adjustability are important for a lower back brace, and the Neoprene Double Pull Lower Back Support Brace is easily adjusted by way of a wide Velcro band. The belt contains neoprene rubber, the same material you’ll find in a diver’s wetsuit. That holds in warmth that keeps the muscles in your lower back more limber.
What’s Not to Like
A few users object to the somewhat rubbery smell of the neoprene belt when it first comes out of the package, but also report that it fades away quickly if you wear it.
Over 70 percent of users give the Neoprene Double Pull Lower Back Support Brace at least four out of 5. Many users employ it to help with existing back problems, but many others use it as a weightlifting belt, a lightweight brace for activities like golf, or as a support for doing heavy work in locations like a warehouse or a job site.
The Double Pull is amazingly affordable, so you can’t go wrong giving it a try if you’re suffering from lower back pain.
8. Neo G Medical Grade Dorsolumbar Support
Specifically designed to correctly align the dorsal and lumbar spine, the Neo G Dorsolumbar Brace provides the support needed to relieve early thoracic kyphosis. Its firm and flexible construction keep the muscles, joints and spine assuming the correct posture in the most comfortable manner possible, which results to the even distribution of weight on the lower back.
The brace is also made of breathable material and can be adjusted for custom fit, making it comfortable to wear under exterior clothing.
- Supports and relieves early kyphosis
- Helps those with slumping shoulders and a rounded back to improve posture
- Comes with firm and flexible stays, which allows user to provide additional back support to the desired level
- Made of breathable material
- Adjustable straps and comfort arm pads for added comfort and flexibility
- Slimline support makes it inconspicuous when worn under everyday clothing
- Registered as a Class 1 Medical Device with Medicines and Healthcare products Regulatory Agency (UK)
What’s to like about Neo G Dorsolumbar Support
A big majority of buyers heaped praises on this brace on account of how it effortlessly fixed their posture, most especially those who were suffering from slumped shoulders and/or a rounded back. It goes to show how the posture brace’s myriad of features (adjustable velcro straps, lower back padding, etc.) are able to work hand in hand to provide users the kind of support that is as comfortable as it is functional.
As can be gleaned from the customer reviews, this posture brace has proven to be beneficial for those who are suffering from scoliosis, kyphosis, osteoarthritis, and spina bifida occulta, among many others. No wonder the Neo G Medical Grade support was registered as a Class 1 Medical Device.
What’s not to like
The tricky thing about posture braces is that they are not meant to feel comfortable when worn for the very first time, at least for the first few hours. And as expected with many other posture braces, the Neo G Medical Grade Dorsolumbar Support received some criticisms saying that it felt uncomfortable – particularly under the armpits.
One customer review suggested that when wearing the brace, the shoulder straps should hold on to the bones of the brace on the front to maintain and secure the supports.
The Neo G Medical Grade Dorsolumbar Support is a great product if you’re a regular sufferer of slumped shoulders and a rounded back. It’s flexible and firm and works great when worn under clothing. It’s good enough to receive a customer review average of 3.9 with 69% rating it at least 4 out of 5.
9. Bauerfeind LumboTrain Back Support
Bauerfeind have developed something of a reputation for creating high quality products, particularly when it comes to offering support to areas of the body. They are able to create products to the highest possible standards, ensuring that users get all of the support that they need, without sacrificing too much movement.
Made using breathable fabric, to ensure user-comfort levels remain high, this back supporter ensures that lower back pain is reduced enormously while also helping with your posture so that you can work on the long term issues that have led to your back pain.
- Offers support to the lumbar vertebrae while also massaging it during the course of use.
- Ideal for dealing with lower back pain and issues related to tense muscles.
- Made using a breathable fabric, to ensure comfort.
- Machine-washable and made to adapt to the user’s body over time.
- Made to an exceptionally high standard.
What’s To Like About The Bauerfeind LumboTrain Back Support
A lot of people have commented on the level of support offered by the product, with many also making sure to point to the massage nodes that are included as being very helpful for relieving pain. Others have also commented on the delivery time, with fast delivery appearing to be common across almost every review.
What’s Not To Like
Negative feedback is very thin on the ground at the moment, with the lowest rating received for the product being 3 out of 5. Even those reviews noted how good the product is though one questioned the price and whether or not they were getting true value for money.
Assuming that you can afford the fairly hefty asking price, you will find that this is one of the best back support braces on the market. The 4.5 out of 5 rating that it currently carries attests to this and you will find that the dual massage and support system is capable of relieving almost any form of lower back pain.
10. AidBrace Back Support Belt
AidBrace Back Support Belt brings industrial strength support and concentrated compression to realign the spine while relieving the pressure on the lower back. Equipped with double tension side strap pulls and detachable suspender straps, this support belt guarantees a snug fit and ensures better mobility. It’s built to last for years owing to the thick and durable material it’s made of.
Last but not least, its breathable back mesh lining allows more than enough ventilation to keep you comfortable even when you’re doing strenuous physical activities.
- Strong support for the lower back
- Equipped with 7 stability bars for more focused compression
- Double tension side strap pulls to provide a better fit for all body shapes and sizes
- Detachable suspender straps for added versatility and comfort
- Made of thick and durable material to withstand strenuous physical activities
- Breathable back mesh lining for added comfort
What’s to like about AidBrace
If you want a support brace that can help you better handle 8-12 hour work days, the AidBrace certainly fits the bill. A lot of customers attested to the fact that this one provides great support and superior comfort at the same time. Moreover, it has design specifics that facilitate movement while keeping the compression focused in a way that can improve your posture. The breathable material makes it even more suitable for extended wear.
What’s not to like
The only complaint this product received had something to do with the XXL sizing being made too small (not much difference from the XL ones). Hopefully, the manufacturer has already fixed this issue.
AidBrace rocked in every category that determines a great posture brace. It’s comfortable, provides strong support, realigns the spine effectively, comfortable, and allows better mobility. A lot of buyers would agree, what with the product averaging 4.6 stars (85% of buyers gave it a perfect 5) in customer reviews.
How to Choose the Best Back Support Brace for You
There are so many models to choose from, suitable for any budget, that it doesn’t make any sense to suffer from lower back pain without looking for a back belt that can help. Choose the model that suits your lifestyle, and if you need more versatility or more support, there are models available that can help you. You’ve really got nothing to lose but your back pain!
If money is no object and you are looking for the best of the best then look no further than the Bauerfeind Sacroloc Back Support. The Mueller is one of the most versatile back belts on the market. If you are looking for more upper back support then the Neo G Medical Grade Dorsolumbar Support is a great option.
5 Benefits of the Best Back Support Braces
Though it may be crazy to consider, more and more scientists and researchers are beginning to believe that our ancient ancestors – the ones that used to live in caves and fight off sabertooth tiger attacks – led significantly healthier lives (even if they were dramatically shorter).
You see, our ancient ancestors were always on the move. They had to be. They were either hunting dinner, gathering supplies, or fighting against warring tribes who had wanted nothing more than to take what they had already collected before rinsing and repeating the cycle on a daily basis.
They were, to put it mildly, in incredible shape – but that’s because their bodies demanded that they be or they simply wouldn’t survive.
Today the overwhelming majority of us spend at least eight hours on the job parked on our back end, spend two or more hours each day sitting in our car in the middle of traffic during our commute, and eagerly await getting home so we can flop down into our favorite spot on the couch until it’s time for bed.
We spend a lot more time sitting down, and it’s absolutely devastating our backs. That’s why 75% of all adults in the United States (and the number keeps climbing higher all the time) are dealing with crippling back pain with no real relief in sight.
That’s also why back support braces have become so popular. These amazing piece of medical technology have the ability to straighten you up and help your body fight back against the danger and disasters caused by a sedentary lifestyle. With the right back support brace you were going to be able to “future proof” your body, even if you still can’t find the time to exercise as often as you’d like.
Here are five of the big benefits you’ll enjoy when you strap on a back support brace!
1.Effortlessly transform your posture for the better
The best thing about a back support brace is that it’s going to work to physically realign your body and your spine without you having to do any of the heavy lifting, basically putting your posture correction on autopilot.
You’ll feel a lot better almost immediately, you’ll have tension melt from your body right away, and over a handful of weeks you’ll notice yourself standing taller, walking more confidently, and breathing a lot easier.
2. Improve your stress levels dramatically
The right back brace is going to alleviate A LOT of stress from your body, and that’s going to take a lot of pressure off of your mind – and you’ll be able to notice almost immediately.
Because your back, your spine, and your muscles are all going to be physically realigned depending upon how the back brace has been configured is going to be a little bit tight at first. But once you start to “cement” the changes into place your body is going to find it a lot easier to relax, and that’s going to have a tremendous impact on your mind and your ability to concentrate.
3. Your mood is going to get a lot better, too
So many of us have been dealing with significant back pain for so long that we don’t even realize how fixated we are on the stress and pressure that this kind of pain puts us through. In fact, a lot of us have learned to kind of pushed through the pain, ignore the issue on the surface, and only really deal with the pain subconsciously.
This has gotten a lot of us into some pretty rotten moods without us understanding why!
By improving your posture with the help of a back brace you’ll also improve your mood, simply because you won’t be in anywhere near as much pain any longer.
4. You’ll better protect your core from future injury
As we get older and older, our bodies (naturally) begin to break down and take a lot longer to repair and regenerate themselves. Combine that with a less than ideal diet or nutritional approach and you’re looking at a real dangerous combination here
With a back brace you’re going to be able to mobilize your back from reaching past its “breaking point”, limiting a little bit of your flexibility for sure but also protecting you from significant injuries in the future. A back brace just might be a lifesaver in a very literal sense.
5. You will look better – and stand taller – instantly
If you have ever wished that you were just a little bit taller or that you projected more strength and power/confidence, the best back brace is going to help you do ALL of that right out of the box.
It doesn’t get much better than that!
Lower back exercises to improve posture
Sitting up straight, walking like a role model and leading a healthy, painless life is somehow difficult when you have a poor posture. The first step towards posture improvement is to look at yourself in the mirror every day and be convinced that you like what you see. Your body alignment is extremely important and impacts your overall health. A back support brace is the best option when you want to obtain a perfect alignment.
However, wearing a back brace for lower back is not enough. First, you need to assess your posture. Then, you must take action by exercising the weakest part of your body. Stand up naturally in front of a large mirror and see the flaws in your posture. This standing assessment will help you understand what needs to be improved.
The next step is to learn what you can do to improve your posture every single day.
Does your lower and upper back hurt? Have you ever wondered why? When standing up for long hours or when you have an office job that requires you to sit down all day long, not only you are forcing your body into an unnatural position, but you probably take a poor posture, too. In most cases, this leads to back pain that only gets worse in time.
Wearing a back support brace is proven to show quick results, but not on its own. Here are some exercises that will help you improve your posture and decrease the level of discomfort.
Lie on the floor. When these muscles are strong, stretched and fit, it will become easier for you to sit with your back straight for a longer period of time. This way, your back and neck will stop hurting in time.
This exercise is similar to the previous one, yet it requires you to extend your left leg and right arm at first and your right leg and left arm afterwards. Do 3 sets, 15 repetitions each. This is an easy exercise that will contribute considerably to the strengthening of your muscles. Do them on a daily basis and your posture will improve.
- Back extensions
Also called hyperextensions, this exercise is from the same category as the previous two. It requires you to lie face down, yet this time, you will keep your ankles together and you will only lift the upper part of your body. This exercise will seem difficult to execute at first, but your lower back will benefit greatly from it.
Doing planks is awesome. At first, all you know is that your entire body hurts, because of weak muscles. Start by doing a 30-second plank and repeat it twice a day. After one week, you should already feel the difference. At an intermediate level, you should be able to do a 1-minute plank. The recommended duration of a plank is 7 minutes, once you have reached an advanced level. If you set this goal and you achieve it, your posture will improve in a few weeks.
- Side bends
This is a simple exercise that only requires you to bend to the left and right side, from a standing position. Do this exercise using nothing but your body weight at first and once you get used to them, start using lightweight dumbbells. This way, you will strengthen both your lower back and your obliques.
Combine these exercises with a balanced lifestyle, a healthy diet and monitor your posture regularly. Also, wear a lower back support brace twice a day for approximately half an hour for optimal results.