Preventing Rounded Back, Hunched Back and Poor Posture

Your teacher and your mother were right when theyIn older adults kyphosis that is associated with
told you to sit up straight and stand up tall. Poorosteoporosis is usually found in the vertebrae of the
posture catches up with you, and the longer you sitthoracic spine which supports your shoulders, arms,
the more likely you are to have poor posture.chest and trunk. Small fractures can also result in a
Add poor posture to the changes that take place inloss of height and curvature of the spine. On the
your bone structure and body as you age,and youother hand, straight posture reduces the excess
probably have problems. This is especially truepressure on the front portion of the vertebra so you
considering the changes in your vertebrae that resultdo not get the curvature.
from your bones thinning or osteoporosis. All of thisThe good news is that there are exercises you can
may result in the forward rounding of the backdo to prevent whatever rounding you have based on
known as kyphosis.your posture from getting worse. You can
Granted, some rounding is normal but the termstrengthen your back muscles and minimize bone
kyphosis usually refers to an exaggerated rounding,stress by doing exercises that gently straighten the
more than 50 degrees. It actually is a deformitytrunk and back. You may even be able to improve
often called hunchback or round back.your posture because minor cases of kyphosis can
Kyphosis can affect all ages. It can occur frombe corrected.
developmental problems, degenerative diseases suchFirst talk to your doctor about specific exercises to
as arthritis, osteoporosis which may cause fractureshelp strengthen your back muscles and improve your
of the vertebrae, or a trauma to the spine. Thisposture before you try these.
article is about postural kyphosis in adults and what1. Shoulder Blade Squeeze. Sit forward on a chair,
leads up to it.tucking your chin to your chest. While keeping your
If left along that rounded back can become morechest high, with elbows bent and arms drawn back,
rounded and cause problems. A small hump on thepull your should blades together as you straighten
back may start showing. If the hump becomes moreyour upper back. Inhale deeply while gently pulling
prominent over time, the misalignment of the spineyour arms back. Hold 5 seconds. Exhale to return to
causes pain which can become severe and disabling.starting position.
In severe cases, the curve may cause the rib cage2. Dumbbell Shrug. This exercise calls for light weight
to press against your lungs and there is troubledumbbells or use cans of soup. Stand with your feet
breathing.shoulder width apart and hold the dumbbells at your
Your doctor may ask you to do the Forward Bendsides. Then lift your shoulders as high as you can as if
Test. You bend from the waist while she views theyou could reach your ears with your shoulders. Hold 5
spine from the side. With kyphosis, the rounding ofseconds and release.
the upper back becomes more obvious in this3. From a hands and knees position on the floor raise
position. In postural kyphosis, the deformity correctsone leg at the hip keeping your knee bent without
itself when you lie on your back.changing the position of your trunk. Your trunk
If you are among the many who have less seriousremains level and is parallel to the floor. Maintain this
cases of postural kyphosis you can prevent it fromposition for 5 seconds. Repeat with other leg.
getting worse with exercises to strengthen backThese exercise use only a small range of motion but
muscles and training for the correct posture as wellthey should give you a start.
as sleeping on a firm bed.