How Waist Trainers Get Rid of Back Pain

Australian waist trainers are not only great for slimming down and maximizing your weight loss journey, but they also greatly help in improving your posture and lessening back pain. It is understood that good posture is crucial to easing tension along your torso, and by practicing it every day, you can soon enjoy less aches and sores on your neck, shoulders, and vertebral region. To better grasp how compression bands come into play, here is a handy guide below.

How Waist Trainers Get Rid of Back Pain

First, how does poor posture develop?

In our modern world, poor posture is more common than ever since our lifestyles are now built around technology. A bulk of our working class are sedentary throughout the day, sitting across their laptop and usually unaware of their hunched up, slouched down position. Those with more active jobs may be more prone to straining muscles when they do not practice proper stance, lift heavy objects, or if they have to regularly bend down. No matter your employment status or nature of work, there is one other that we all relate to – developing tech neck from looking down at our phones.

All this inevitably leads to bad posture, which then turns into back pain. If not addressed properly and timely, it can branch out to more types of discomfort and in some cases, even serious conditions. The best way to counter this is by being more mindful of how you carry yourself day in and day out – and this is where waist training can lend a hand.

How waist training can help with back pain

While still building your healthy habits, it can understandably be difficult to constantly remind yourself of your bearing. Luckily, cinchers can offer that very benefit!

The compression that you enjoy from waist trainers not only helps you sweat off excess water weight, but it can also help prevent you from slouching or bending unnaturally. Similar to a splint that sits around your torso, it serves as a handy guide for you to stand upright and slowly form the habit until you can subconsciously hold the same position without a compression band on.

It is important to note that you should not rely solely on a cincher to magically fix your posture. It goes hand in hand with healthy lifestyle choices, most especially core strengthening activities, flexibility stretches, and a mindful diet.

How to start waist training

Waist training for beginners will take some adjustment and is something you want to pace yourself in before going all out. Because your body will not be accustomed to keeping upright for the bulk of your day, you may not feel very comfortable at first but after some getting used to, paired with a lot of motivation and a chunk of patience, you will soon be well on your way to a healthier, pain-free back. Here are 3 tips for starters:

Take it slow. When starting out, remember to take it slow. Use it on a loose setting for about two hours a day until you get the hang of it. Continue this pace for about two weeks. Once you get the feel, slowly add in increments of an hour and tightening the setting every day. You can even split your routine into two shorter sessions instead of one stretch.

Take rests. Your body needs to breathe naturally for at least half of the day so be sure not to wear it any longer than the recommended 12 hours per day. During this time, you allow your bones and muscles to recuperate and relax, making them ready for another round tomorrow.

Take it with you. You can wear a compression band almost anywhere, and that means you can have it handy anytime you need extra back support. For instance, if you are on shift today and will be sitting by a desk for close to 8 hours, wear one to work! It is also a great core and back support while you stretch or exercise.

Guide to healthy lifestyle choices

Now that you have a beginner’s guide to starting your training, speed things along by practicing the following healthy lifestyle choices:

Be consistent.

For a waist training regimen to be effective, you need to fulfill a daily commitment. On extra busy days, you can train for shorter sessions, so long as you clock in a good amount of time.

It can also help you stay motivated if you keep track of your progress. You can do this my taking monthly photos, documenting improvements in you posture and/ or your pain level.

If you do end up taking a break longer than intended, you can always start again. Maybe even explore other kinds of waist trainers to see if those are a better fit for your needs and preferences.

Perform stretches and exercises.

Many factors add up to having poor posture, but one sure way to counter that is by training to be stronger and more flexible. Core strengthening exercises for example help you be able to hold a healthy stance while easing the pressure off your back. Stretches that help you become more flexible can ease tension in your muscles and correct imbalanced alignment by increasing your range of motion.

Some kinds of stretches and exercises you can consider are:

  • Pilates
  • Yoga
  • Child’s Pose
  • Planking
  • Pigeon Pose
  • Chest Openers
  • Back Extensions

Consume mindfully.

The types of food and drinks you consume also play a role in improving your posture, easing back pain, and losing weight. Eating with a compression band on prevents you from overindulging. Physically, there just is not enough room anymore when the garment narrows your stomach down. This is a surefire way to cut down on calories and lose some extra weight, which does wonders for your spinal cord. Imagine pounds lifted off your lower back, you will have a much easier time standing upright and carrying yourself smoothly throughout the day.

Top recommended waist trainers

Gym Compression Band

Latex Everyday Trainer

Classic Cincher



Waist trainers for back pain have become a popular choice for people looking for a way to manage chronic and severe back pain. While waist trainers can help improve posture and provide support for the core muscles, it is important to note that they should not be used as a substitute for proper medical treatment.

Chronic back pain can be a debilitating condition that affects millions of people worldwide. It can range from a dull ache to severe pain that can put pressure on the spinal nerves and limit mobility. Some of the most common causes of chronic back pain include spinal stenosis, herniated discs, and neurological disorders like ankylosing spondylitis.

While bed rest and pain management techniques like heating pads can provide short-term relief, it is important to consult with a healthcare provider or orthopaedic surgeon for long-term treatment options. These may include spinal manipulation, physical therapy, or surgery depending on the severity of the condition.

Waist trainers may provide temporary relief for some patients suffering from chronic or severe back pain. They work by putting pressure on the abdominal area and hips, which can help stabilize the spine and provide support for the core muscles. However, it is important to note that waist trainers should not be used as a long-term solution for back pain.

In addition to waist trainers, there are a variety of other treatments available to manage chronic back pain. These may include exercise, stretching, and strengthening of the core muscles. Many people find relief from back pain by incorporating regular workout routines and physical therapy into their daily lives.

It is important to note that while waist trainers may provide some relief for chronic back pain, they are not suitable for everyone. People with acute injuries, pulling or numbness symptoms, or sciatica should avoid using waist trainers. In addition, people with underlying health conditions like arthritis or neurological disorders should consult with a doctor before using waist trainers.

For most people, the key to managing chronic back pain is a combination of treatments tailored to their specific condition. This may include a combination of physical therapy, exercise, and medication. By working closely with a doctor or healthcare provider, patients can find the best treatments to help manage their symptoms and improve their quality of life.

While waist trainers may be a popular option for people looking to achieve body goals, it is important to prioritize health over appearance. Using waist trainers improperly can lead to serious health complications, including skin irritation and nerve damage. It is important to consult with a doctor or healthcare provider before using any type of waist trainer or corset.

Waist trainers for back pain can provide some relief for people suffering from chronic back pain, they should not be used as a substitute for proper medical treatment. There are a variety of treatments available for chronic back pain, and it is important to work closely with a doctor or healthcare provider to find the best options for each individual case. With the right treatments and a focus on health and wellness, people can manage their chronic back pain and improve their quality of life.

In conclusion, waist trainers have been promoted as a solution for back pain, but there is limited evidence to support their effectiveness. It is important to understand that back pain is a complex condition that can have various causes, ranging from herniated discs to muscle strains. While wearing a waist trainer may provide temporary relief, it is not a long-term solution for chronic pain.

According to the National Institute of Neurological Disorders and Stroke, low back pain is one of the most common causes of disability worldwide, affecting people of all ages and genders. Women are more likely to experience back pain due to factors such as pregnancy and hormonal changes. Treatment options for back pain vary based on the underlying cause and can include heating pads, physical therapy, and in some cases, surgery.

It is important to consult with a healthcare provider or orthopaedic surgeon if you experience severe or persistent back pain, especially if it is accompanied by symptoms such as numbness or leg pain. While waist trainers and corsets may provide temporary relief for acute injuries, they should not be used as a substitute for medical treatment. Instead, focus on strengthening your core muscles and practicing proper posture to prevent future injuries and improve overall back health.

If you enjoyed this article visit more at the Hourglass Waist Blog:

  1. Period waist training 
  2. Using a waist trainer after giving birth 
  3. Celebrities who love corsets 
  4. Breaking in a cincher 
  5. Running in a waist trainer 



Author Bio

Hannah - Manager at Hourglass 

Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.