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.
Kuo-Pin Wu
Kuo-Pin Wu has practiced traditional Chinese medicine (TCM) for nearly 20 years. Formerly a structural engineer with a master’s degree from a renowned university, he later earned a doctor of medicine degree in TCM. Leveraging his engineering background in logical analysis, he specializes in identifying patterns to diagnose and treat complex diseases. Wu is currently the director of XinYiTang Clinic in Taiwan.
