Binders and Posture

[November Fox]

Hey guys,

I just ordered a second binder, one from underworks. I couldn't work out with the last one, or at least I didn't think it would be a good idea.

The thing that I've noticed with both binders is I start to walk and sit with an arch in my lower back (belly sticking out, back arched inwards) that leads to back pain.

I was just wondering if other guys experienced this, what do you think about it, and how you deal with it. I just figured maybe I should remind myself to stand/sit straight all the time, but I'll probably have some moments where it slips from my mind and I lapse back into the unhealthy pose.

[Escher]

Hey November,

I'm sorry to hear you're having back pain. I have a similar issue when I wear my binder for a long time, usually when I get past the 8 hr mark. But... before that point I'm usually okay. I would highly suggest checking out GC2B binders because from all the research I've done, they're a bit more comfortable than Underworks (I even workout in mine) and they do a phenomenal job of binding.

If getting a different binder isn't an option, I would try to do some ab/core work outs. *Do these without wearing your binder, as it will be uncomfortable for ya. Planks, sit-ups, etc, will help you build up your core and hopefully improve your posture.

Here are some sample exercises: http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

I don't have any work out equipment at home, but there are tons of little things here that you can do to try to strengthen those muscles.

Also, maybe try to ease yourself into wearing the binder. Maybe start to wear it for just an hour or two, and try to notice when your posture starts to degrade. Wearing it for shorter periods of time at first might help you build some of the muscles you need so that eventually you can wear it all day long without pain.

[sam1234]

I could never get a binder to work for me, and since I was very small in the chest and lifted weights a lot, I could get away with wearing a really loose shirt and no bra.

Before I transitioned, from fifth grade to when I started my transition at twenty six, I slouched badly. Even though I had small breasts, I was so ashamed by them that I'd slump and put my shoulders forward. My father used to get behind me and pull my shoulders back and tell me to stand straight. Over the years, the slouching did chance the musculature and spinal angle, and now walking with my shoulders straight really hurts my lower back. There are other reasons as well, but that one predominates.

In high school all the females had to have their spines checked for scoliosis. Mine was just borderline so they didn't put a brace on me, but I kind of wish they had now. If holding your shoulders back hurts your lower back, go to an orthopedist who can tell you if you have a problem with spinal angles or its just due to binding. It may be inconvenient now, but if its something correctable, like changing the way you bind or fixing an orthopedic problem and you don't do it now, you will have back problems that just get worse.

sam1234

[November Fox]

Thanks guys,

I already had a "hollow back" (anterior pelvic tilt) going on but I felt as though the binder made it worse. In the end I ended up modifying the binder, but I'll do the exercises you recommended Escher!

I had been doing core workouts previous to my buying a binder, but I stopped working out because my dysphoria got so bad I couldn't. Now with the modified binder I think working out will be o.k.

Sam I'm small chested too and quite broad, so people seeing wasn't a problem for me, the feeling however...  I've also slouched a lot lately trying to hide the chest, but now that I can (more or less) comfortably wear the modified binder, I guess I can start focusing on repairing the slouch damage... 

[FTMax]

Yes. Binding does create some weird postural issues. I refused to really acknowledge it for years, though it was very obvious.

If you go on YouTube, there is a video about exercises to reduce or improve lordosis, which worked to help me correct it, post-op. If you start working on it now, maybe it won't be as much of an issue.

FWIW, I would not recommend wearing a binder while working out.

[Ayden]

I had something of the same problem, though it was worse when I was breaking in a binder. Standing fully straight can be uncomfortable, but I always forced myself to do it anyway. There are a lot of stretching exercises you can look up that will help any back pains you have. I also took doing some yoga to work out the cramps in my back at night and in the morning before I would put the blasted thing on.

[sam1234]

November Fox,
the sooner you can start walking straight again the better. Once your back is permanently changed, its really painful. My shoulder joints are also permanently misshapen. That part doesn't hurt, but to get them to look square requires extra effort. Its hard to think about long term concequences when the possible damage is years away, but by then, its too late.

sam1234

[November Fox]

Hey guys,

Thanks for the replies.

I Youtubed Lordosis and it came up with a bunch of exercises that I'll just incorporate into my routine.
I don't workout with my usual binder, but I changed the one from underworks - made two straps with velcro tape on both ends and now I can adjust how tight it sits.

I find I can adjust until it's really loose, and it still binds, it feels more like a tight t-shirt, and it still does all the things a binder is suppossed to do. It's awesome.

Probably also had been having a bad posture (arched back) because I sat a lot for a long time, didn't work out any when I didn't have a good binder to use, and my muscles probably went back to their "weak" state where they don't support my back enough.

Anyhow the modified binder helps a huge deal, will try to work out more.