Sometimes when we look in the mirror, or when someone tells us, we think, "Wow, my back looks a little hunched, doesn't it?" Because we spend all day working in front of the computer, or because we're constantly hunched over our phones, our shoulders can come forward and our upper back can look hunched. This is what we medically call kyphosis. In common parlance, we also call it "hunchback." This can cause back pain , discomfort, and difficulty breathing for some people. So today, let's talk about some simple exercises that we can do at home to control this condition.
What exactly is Kyphosis?
Simply put, kyphosis is a condition where the upper part of our spine, namely the thoracic spine, curves forward more than usual. This results in a hunchbacked appearance.
But you should also know this. Our backs naturally have a few small curves. Those curves are essential for the health of our spine. But in kyphosis, this upper curve becomes more than normal. The main reason for this is poor posture . When we bend forward in the same position for hours, our chest muscles become tight and our back muscles become weak. Over time, this can become a permanent posture.
The most important thing is that postural kyphosis, a condition caused by poor posture, can be almost completely corrected through proper exercises and posture practice.
Exercises to help improve posture
The main goal of these exercises is to strengthen and stretch the muscles in your back, shoulders, and chest, making it easier to maintain proper posture. These exercises act like a natural brace for our spine.
Let's see what these are. You don't need any big equipment to do these.
| Exercise | Here's how to do it | How often? |
|---|---|---|
| Checking posture while lying on the floor | 1. Lie faceup on the floor or mat. Legs apart, hands on your stomach. 2. Relax your shoulders and allow them to press into the ground. 3. Now slowly bring your heels to your sides and bend your knees. Place your hands on the floor by your sides. 4. At this point, try to feel your entire back, up to the top of your shoulders, touching the floor. This is the natural, healthy position of your back. | Several times a day, to remind yourself of correct posture. |
| Arm Raises | 1. Stand straight and place your hands at your sides (palms turned inward). 2. Now bend your arms at the elbows and bring them to shoulder level. Like a goalpost. Hold for 5-10 seconds. 3. Now raise both arms as high as possible in the same way. Hold for 5-10 seconds and slowly lower them. | 10 repetitions, 2-3 times a day. |
| Shoulder Blade Squeeze | 1. Stand up straight or sit in a chair, with your shoulders back. 2. Now bring the two shoulder blades together at the back as close as possible and tighten them. As if you were squeezing a pencil between them. 3. Hold for 5-10 seconds, then relax. | 3-5 times each, 2 times a day. |
| Push-Ups | 1. Lie down on the floor and place your hands slightly apart from your shoulders. 2. Keeping your legs and back straight, lift your body up (if it is difficult, you can do it with your knees on the floor). 3. Lower your body back down slowly and with control. 4. Alternative method: If it's difficult to do on the floor, do this exercise standing on an incline with your hands on a wall or sturdy table. | As often as possible, once or twice a day. |
| Resistance Band Stretch | 1. Get a resistance band, which you can buy at a sporting goods store. 2. Hold the band at both ends and extend your arms forward. 3. Now use the strength of your shoulders to pull the band to the sides. Hold for 5-10 seconds and slowly release. | 3-5 times each, 2-3 times a day. |
Take care of these things too.
The most important thing to remember when starting any exercise is to start slowly . In the early days, you may only be able to do one exercise once or twice. That's okay. Gradually, increase the number of repetitions day by day. Never force yourself to exercise, never force yourself to the point of pain.
If you feel a stiff, frozen feeling, or severe pain when you try to straighten your back, it may be more than just a posture problem. In such a case, definitely see your doctor without wasting any time.
Some cases of kyphosis can be caused by aging, bone diseases such as osteoporosis, or other structural causes. In such cases, physical therapy or other medical treatment may be necessary. Therefore, if there is any doubt or the pain is severe, it is wise to seek medical advice.
Take-Home Message
- Kyphosis, or 'hunchback', is an abnormal curvature of the upper back. The main cause of this is poor posture.
- Back pain caused by poor posture can be largely controlled with proper exercise.
- The exercises mentioned here will strengthen the muscles in your back, shoulders, and chest and help you maintain proper posture.
- Always start slowly when starting an exercise. Listen to your body. Stop immediately if you feel pain.
- If you experience severe pain or stiffness when straightening your back, be sure to consult your doctor for advice.
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