'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABhAAEBAQAAAAAAAAAAAAAAAAAABggQAAECBAYDAAAAAAAAAAAAAAECAwAEBQYHEhMhIzIRMdIBAQEAAAAAAAAAAAAAAAAAAAMFEQEBAAMBAAAAAAAAAAAAAAABAgASIZH/2gAMAwEAAhEDEQA/ANLXhjNQZK66DwVJLbKnjMNpSjlCk5UhJ1Bl37bHyIpHMZ6QHFjQn+x9Nt/cIQCaVScaRfMmVdXMi8kQz//Z'%3E%3C/image%3E%3C/svg%3E)
Hunched back, medically termed kyphosis, is a spine condition in which the spine excessively curves outward more than it usually should. The curve of the spine makes the upper back look overly rounded, and as a result, the curvature makes people look hunched.
Your spine has natural curves that support your posture and also help you stand and sit straight. But when the spine gets excessively curved, it may lead to difficulty standing and affect your body posture.
Kyphosis is generally shared among teenagers as their bones grow daily, but it can happen to adults and older adults as well because, with age, the vertebrae lose their flexibility, and the spine begins to tilt forward, leading to a hunched back.
Causes of a hunched back
The cause of a hunched back typically depends on what type of kyphosis a person has.
Postural kyphosis can be caused due to poor posture, carrying or lifting heavy bags, leaning back, etc.
Scheuermann’s kyphosis can be caused due to problems in the spine’s alignment and structure.
Congenital kyphosis can be caused due to problems in the spine prior to birth.
Other potential causes might include:
- Aging
- Spinal injury
- Muscle weakness especially in the upper back
- Slip discs
- Arthritis or bone degeneration disease
- Osteoporosis
- Scoliosis or spinal curvature
What are the symptoms?
The major symptom of a hunched back is having a curved shoulder or a hump in the upper back muscles, known as a Dowager’s hump. In addition to these, tight hamstrings can also be a potential symptom.
People with kyphosis may experience other symptoms as well, including:
- Stiffness or pain in the shoulder blades and back
- Weak muscles
- Tingling sensation in the legs
- Fatigue
- Balance issues
- Shortness of breath
- Bowel or bladder incontinence
How to get rid of hunched back?
The treatment generally depends on the severity of the curve and the type of kyphosis you have; however, some non-surgical treatments might indeed help. This includes physical therapy, which may involve specific exercises and stretches, spinal bracing to support the back, and treatment for underlying symptoms and conditions.
The healthcare provider may also recommend vitamin D supplements and weight-bearing exercises to strengthen the muscles.
Other than this, several exercises and stretches can also be very beneficial in reducing the symptoms of a hunched back.
Best exercises to fix slouching
1) Cat cow pose
This yoga pose gently stretches and massages the spine to relieve tension and promote blood circulation throughout the body.
To do the cat-cow pose:
- Get on all fours with your body stable and drop your belly button as you extend your spine.
- Exhale and then arch your spine towards the ceiling while bringing your chin towards your chest.
- Do this exercise daily for a few reps.
2) Doorway stretch
The doorway stretch is another very practical and easy exercise to get rid of a hunched back. It works on the spine and stretches the chest, which may have become tight due to slouching.
To do the doorway stretch:
- Stand between a doorway with your left arm bent at a 90-degree angle and your forearm placed against the doorframe. Make sure to place your bent elbow at your shoulder height.
- Now rotate your chest to the right until you feel a stretch in your front shoulder and chest.
- Hold the stretch for as long as possible, and repeat the exercise on the opposite side.
3) Thoracic extension on a foam roller
The thoracic spine extension on a foam roller will help increase your spine’s mobility and strengthen the muscles. The thoracic spine is located in the middle of your back.
To do the thoracic extension on a foam roller:
- Lie down and position the foam roller under your upper back. Extend your feet straight and place your hands at your sides or behind your head.
- Now, roll the foam roller up and down and do this for a few seconds.
- Stop and repeat for a few sets more.
4) Wall push-ups
Wall push-ups target and stretches the triceps, biceps, anterior deltoids, and pecs – the muscles that help you move your shoulders.
To do wall push-ups:
- Stand before a wall and position your legs at a hip-width distance.
- Place your hands on the wall at your shoulder level and slowly push your body towards the wall.
- Hold for five seconds, and then push your body against the wall to return to the start.
- Repeat the exercise.
Practice the aforementioned exercises regularly to get the best results. If the problem persists and is accompanied by severe body pain and weakness, it is best to consult a physical therapist to seek medical attention.
