Tips to Improve Posture and Hunched Back

Are you aware that poor posture can cause a hunched back? Do you know that poor posture and slouching are the common causes of hunchback? Yes, your poor posture – slouching daily and practicing it repeatedly over time – can cause hunchback.  Poor posture has many negative effects on your body, especially to your spinal cord. Hunched back or rounded back is the most common position of our spines almost all day. Most of us even children nowadays are using smartphones and other electronic devices for a long time and this activity can cause us to bend our neck and upper back. Below are some causes for hunched backs and proven tips to improve posture.

Hunched backtips to improve posture - hunched back

Kyphosis, also known as hunched back, is a condition when a person has a convex or exaggerated forward rounding of the upper back. It is also an abnormal forward curvature of the spine in the upper back. Hunchback can be developed at any age. However, it usually affects those of older age due to the long-term effects of poor posture. There are different forms of kyphosis to be aware of. The first one, Scheuermann’s kyphosis (can start in the adolescent period), has an unknown cause. The other one is congenital kyphosis, which can be present at birth and is a result of abnormalities in the spine during development in the mother’s womb.

What are the risk factors and causes of kyphosis?

People of all ages can be at risk of developing a hunch back and these are the common causes:

  • Developing poor posture during adolescence
  • Patients who have Marfan Syndrome (connective tissue disorder) are more at risk in developing hunchback
  • Injury to the spine
  • Boys aged between 10 and 15 are more at risk of developing Scheuermann’s kyphosis
  • Muscle weakness in the upper back
  • Other bone degeneration disorders like arthritis
  • Older people who suffer from osteoporosis are more at risk of spinal fracture which can contribute to a hunchback

Kyphosis can be developed when the vertebrae in the upper back become rounded or convex and the cause for this can be several problems such as:

  • Congenital/birth defects tips to improve posture - what is kyphosis
  • Scheuermann’s disease
  • Osteoporosis
  • Disc degeneration

Symptoms of kyphosis:

  • Slouching
  • Back pain
  • Spinal stiffness and fatigue
  • Abnormally curved spine

Here are some tips to improve posture:

To maintain a good and healthy body, good posture is a must. Having good posture will help you prevent common problems like headaches, back pain, neck pain, and fatigue, and good posture can also boost your confidence.

Here are some tips to improve posture and correct a hunched back:

Exercise the upper body

Strengthening the muscles across the upper back and shoulders will be a big boost in improving or maintaining your posture naturally and unconsciously.

Do a posture check

Look in the mirror, stand straight, always face your palm to your thighs with the thumbs pointing ahead. Pull your head back and your shoulders down and back.

Sit with good posture

When sitting, always keep your shoulders straight; your head should be upright, and your neck, back, and heels should be aligned.

Walk with good posture

A good standing posture will help you to have a good walking posture. To correct posture while standing, you should face forward always while keeping your head straight up. Your shoulders should be pushed back and your chest out while keeping your back flat. Lastly, avoid pushing your head forward.


Want more? Watch our free posture video for more great tips!

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