The cause of excessive spinal curvature is muscle imbalance. To help your body maintain proper posture while sitting or standing, it's necessary to strengthen the middle back and lower back muscles. Fortunately, with exercises for correcting hunchback, we can definitely resolve this issue.
Various deformities such as a hunched back or forward head posture affect many individuals due to negligence. But is it possible to treat a hunchback (kyphosis) at home? If you often lower your head to check your phone or laptop, you should know that you might already have a hunchback or are about to develop one.
In the case of a hunchback, the issue doesn't end with bad posture or back pain. This problem gradually leads to other deformities, such as forward head posture or drooping shoulders. How is your posture? Do your shoulders have a natural position, or are they drooping with your head leaning forward?
Kyphosis, also known colloquially as a hunchback, is a common deformity that many people experience. A hunchback is a condition where the upper part of the spine becomes excessively curved, and your back appears rounded.
Your upper back naturally has a slight curve to bear the weight of your body, but this curve should not exceed the normal range. An excessive curve in the back can make you appear hunched over. However, the problem of a hunchback is not limited to this; it causes other issues as well.
The most common cause of this deformity is bad habits in life. Especially today, when people are not accustomed to exercising and often suffer from muscle weakness. Instead, people have a habit of using their phones and computers excessively, often bending their necks and backs.
Fortunately, if the cause of your hunchback is this, you can correct it by changing bad habits and performing corrective exercises. Exercises such as bodybuilding, Pilates, and yoga can improve body posture and build a great physical form.
In addition to specific exercises, your posture while standing, sitting, sleeping, and performing daily activities like reading should be corrected to reduce excess pressure on the lumbar and cervical vertebrae. However, apart from bad habits in life, there are other factors that contribute to the development of this deformity.
Genetics
Scheuermann's disease
Severe osteoporosis
Infections, tumors, or certain inflammatory diseases in the spine
If you have developed a hunchback, it's advisable to consult a specialist to assess your condition and follow corrective exercises based on their advice.
As we’ve mentioned before, all spinal deformities and disorders are interconnected, each causing the other. One of the most obvious complications of kyphosis is forward head posture.
If you notice poor posture in your child or teenager, be sure to help them correct their body habits and strengthen their back muscles through exercise to prevent future problems. Over time, kyphosis can lead to the following complications:
Back pain
Muscle numbness
Asymmetry in shoulder position
Muscle stiffness and tightness
Forward head posture and neck pain
Early fatigue and weakness in the back
Drooping shoulders or uneven shoulder heights
In severe cases, reduced chest space and pressure on internal organs
To diagnose kyphosis, there are two methods: the first is to stand beside a mirror and look at your body from the side. There's also a simple method where you only need a wall. Stand with your back against the wall, let your arms rest by your sides.
In a normal posture, the palms of your hands should face your body; if not, you may have kyphosis. Once diagnosed, you can begin treating it with the corrective exercises listed below. Are you ready for the exercises?
Fortunately, we can solve the problem of a hunchback through proper exercise:
Child’s Pose to Treat Kyphosis
This resting position helps stretch and relieve pressure from the spine and lower body muscles like the glutes and hamstrings. It also helps relieve pressure on the neck.
Lie on the ground
Completely relax your body, letting all muscles rest
Gently place your forehead on the ground and extend your arms on the floor
Try to stay in this position for a few minutes, breathing deeply
Be careful not to fall asleep!
Isometric Boat Pose to Treat Kyphosis
This exercise helps reduce the pain and stiffness caused by sitting in one position for long periods. With isometric stretches, your shoulder, arm, and back muscles engage, giving you strength to maintain proper posture.
Stand and bend your arms
Face your fingers forward and your palms towards each other
While pulling your elbows inward and behind your head, exhale and squeeze your shoulder blades together
Hold this position for 10 seconds and breathe deeply
Then slowly return to the starting position
Repeat this for one minute several times a day.
Forward Bend to Treat Kyphosis
This standing stretch helps stretch the spine, hamstrings, and glutes. While performing this exercise, you should feel the stretch across your back.
Stand and bend forward as much as you can
Try to touch your toes
If your hands don’t reach the ground, don’t worry; just go as low as you can
You may bend your knees slightly
Tuck your head to your chest
Hold for one minute and then slowly stand up.
Chest Opener to Treat Kyphosis
This exercise helps open and stretch the chest area. It’s particularly useful if you spend long hours sitting, causing your chest to collapse inward.
Stand with your feet shoulder-width apart
Bring your arms behind you and interlace your fingers
If your hands don’t meet, use a towel or band
Look straight ahead and align your head, neck, and spine
As you lift your chest upward, pull your arms back
Hold this for five deep breaths, then release your hands
Repeat this exercise 10 times.
Full Plank to Treat Kyphosis
The plank exercise helps strengthen your back muscles and reduce stiffness and tightness, while engaging your lower body muscles for strength. It's also helpful for building core strength and balance.
Get into a plank position on the floor
Place your hands on the ground instead of your forearms
Lift your heels and raise your hips
Keep your back straight and engage your core, arms, and legs, looking down at the floor
Keep your chest open and your shoulders back
Hold this position for 1 minute, repeating three times.
Side Plank to Treat Kyphosis
The side plank strengthens and stabilizes your spine and legs. This exercise effectively engages your oblique and glute muscles. Strengthening and aligning these muscles is essential for maintaining proper posture and supporting the back.
Get into a side plank position
Make sure your elbow is directly under your shoulder and your feet are together
Place your other hand on your side, or raise it for better balance
Your entire body, from head to ankle, should be in a straight line, and look forward
Hold this position for 30 seconds, then repeat on both sides.
Downward Dog Pose to Treat Kyphosis
This exercise helps relax and release tight and stiff muscles in the back. It also relieves back pain while strengthening and aligning the muscles.
Stand and slowly bend forward, placing your hands on the floor
Keep your back and knees straight
Bring your ears towards your arms and tuck your chin to your chest
Allow your muscles to fully stretch and contract as you move back and forth
You can slightly lift your heels
Stay in this position for 1 minute, then rest for a minute or two before repeating.
Spinal Rotation to Treat Kyphosis
This exercise increases stability and mobility while reducing stiffness and tightness.
Lie on your side with your knees stacked on top of each other
Keep your elbows stacked and your back straight
Lift one arm and gently rotate it in the air to the other side
Make sure your spine stays aligned and doesn’t bend
Take a deep breath when your arms are open, then return to the starting position
Repeat 10 to 15 times for each side.
Cat-Cow Pose to Treat Kyphosis
The cat-cow pose stretches and massages your spine while relieving tension in your shoulders and neck.
Start in a hands-and-knees position
Tighten your stomach and round your back outward (Cat)
Hold this position for 10 seconds to feel the contraction in your back muscles
Then arch your back inward and look up (Cow)
Repeat this motion 10 times a day.
Brower Movement to Treat Kyphosis
Sit on the edge of a chair.
Keep your head up and bring your chin toward your chest
Move your hands behind you, turning your thumbs upward and outward
Squeeze your shoulder blades together and direct them toward your tailbone
Don’t forget to maintain the natural curve of your back. Body position is important in this exercise.
