Hunchback posture hurts more than just appearances. It can also lead to muscle soreness and exert pressure on internal organs. Fortunately, specific exercises can help prevent and correct this issue, improving appearance, enhancing cardiovascular and respiratory health, and supporting digestive function.
About 20 percent to 40 percent of people over 60 are affected by hyperkyphosis, an excessive forward curvature of the upper spine that often progresses with age. The most common cause of acquired hunchback is habitual forward head and neck posture, such as frequently looking down at screens while working. Other contributing factors include using an overly high pillow, weak lower back muscles, or spinal compression fractures in the lumbar or thoracic region.
Health Risks of Hunchback Posture
Hunchback posture can contribute to several health issues, affecting pain levels and the heart, lungs, and digestive tract.Chronic Pain
People with hunchback posture often experience tightness in the muscles, ligaments, and fascia of the neck, back, and lower back. This can lead to soreness in the lower back, neck discomfort, and headaches. One study found that people with severe hunchback posture were subject to increased load on their trunk muscles and spine, which can accelerate spinal degeneration.Weakened Cardiovascular and Respiratory Function
Hunchback posture can cause the ribs to compress inward, reducing lung capacity and potentially impairing heart and lung function. Symptoms may include heart palpitations, chest tightness, and frequent shortness of breath. The Framingham Study found that severe hunchback posture was associated with a rapid decline in lung function, particularly in older women. This underscores the importance of preventing hunchback posture in older adults.Impaired Gastrointestinal Function
Compression of the stomach caused by hunchback posture can lead to bloating and indigestion. A Japanese study found that among adult patients undergoing surgery for spinal deformities, 52 percent experienced frequent symptoms of gastroesophageal reflux disease (GERD), with the condition being prevalent in those with thoracolumbar kyphosis.Simple Exercises to Correct Hunchback
Exercise 1: Scapular Retraction and Depression
Step 1: Pull your shoulder blades back and down.Step 2: Gently move your head backward.
Step 3: Focus on relaxation and the stretch in your shoulders and neck.
People with hunchback posture often develop habits such as raising their shoulders, pushing their shoulder blades forward, and jutting their neck out in a stiff position. To counter this, it is recommended to regularly practice pulling the shoulder blades back and down while gently moving the head and neck backward. This exercise helps create a lighter, more relaxed feeling in the shoulders and neck. As you grow accustomed to this sensation, maintaining proper posture will gradually feel more natural.
Exercise 2: Overhead Arm Stretch
Step 1: Stretch your arms forward and raise them overhead. Start with your palms facing each other, then rotate them outward as your arms lift. Tilt your head slightly upward.Step 2: As your arms rise, step forward with your right foot, lifting your left heel so that only your toes touch the ground.
Step 3: Return to a neutral standing position, then step forward with your left foot and repeat the movement.
Step 4: Continue alternating sides and repeat the exercise 10 times.
Note: Keep your arms close to your ears and avoid extending them too far outward.
This exercise stretches the muscles and joints in your back, supports lymphatic circulation under your arms, and enhances oxygen intake. It can be performed several times a day whenever you have the time.
Exercise 3: Overhead Stretch With Side Sway
Step 1: Begin in a standing position or seated on a chair. Raise your hands overhead with your palms facing the ceiling, fingertips pointing inward toward each other, and your wrists outward.Step 2: Gently tilt your head backward to help correct the forward head posture associated with hunchback.
Step 3: Stretch your upper body upward fully while swaying gently side to side to loosen the muscles and joints in your thoracic spine. Then, lower your arms and rest.
There is no limit to how often you can do this exercise. Perform it whenever you have time to stretch and relax your back.
Recommended Sleep Position for Better Posture
If you sleep on your back, using a pillow that is too high can contribute to a hunchback posture by excessively tilting the neck upward. Placing a pillow under the knees to slightly bend the legs can help you feel more supported. This adjustment relieves pressure on the lower back and promotes a more natural alignment, making it more comfortable to lie flat.The exercises above are effective for improving hunchback posture when practiced consistently. You can also try other posture correction techniques to help reduce the health risks associated with hunchback posture.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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