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Writer's pictureRain Green

How to Improve Hunchback or Kyphosis

Updated: 3 days ago


Hunchback is often used to describe kyphosis, which is an excessive outward curve of the upper back (thoracic spine). Kyphosis gives the upper back a rounded or "hunched" appearance.

Hunchback

The negative impact of hunchback can affect individuals in various ways, impacting their physical, emotional, and social well-being:

  • Visible hump on the upper back.

  • Back pain and stiffness, especially in the upper back.

  • Fatigue due to muscle strain.

  • Difficulty standing upright or worsening posture over time.

  • In severe cases, breathing difficulties or digestive issues may occur due to the compression of the chest cavity.

There are several types of kyphosis, each with unique causes. Among these, postural kyphosis is the most common form, usually resulting from poor posture habits over time, such as slouching, looking down at devices, or sitting improperly.


In cases of postural kyphosis, certain muscles tend to become weak, tight, or imbalanced due to the body adapting to rounded shoulders and forward head posture.

  • Muscles like the rhomboids, middle and lower trapezius, and serratus anterior tend to weaken. These muscles help pull the shoulder blades back and maintain an upright thoracic posture.

  • Upper Trapezius and Levator Scapulae in the neck and upper shoulder often become tight from compensating for weak lower back and shoulder stabilizers, adding to forward head posture.

  • The upper trapezius becomes tight and overactive, while the middle and lower trapezius tend to weaken. This imbalance contributes to poor scapular alignment and difficulty in holding an upright posture.

hunchback

If you've been noticing hunchback, it’s encouraging to know that it’s never too late to make improvements. While correcting postural issues that have developed over many years may take time, consistent effort can bring significant benefits—reducing discomfort, enhancing mobility, and improving your overall well-being. Fortunately, postural kyphosis is often correctable with targeted exercises and improved posture awareness.


For postural kyphosis, the main ways to improve it include posture correction exercises, strengthening specific muscle groups, stretching, and being mindful of your daily habits.

  • Exercise and Physical Activity: Engaging in regular exercise, including core-strengthening exercises, flexibility training, and posture-improving activities, can significantly aid in managing and preventing the progression of hunchback. Physical activity also helps in maintaining spinal health and overall well-being.

  • Bracing: For moderate to severe cases or during the growth phase in adolescents, bracing might be recommended to prevent further progression of the curvature. While bracing can provide spinal support and help maintain or improve posture, there are some potential concerns that have been studied:

    1. Muscle Weakness: Prolonged use of braces might lead to muscle weakness in the muscles supporting the spine, primarily due to reliance on external support provided by the brace. Overreliance on the brace can result in decreased muscle activation and strength.

    2. Potential Atrophy: Muscles not actively engaged due to the support of the brace might gradually atrophy or weaken over time, impacting the overall muscle health and spinal support.

    3. Psychological Impact: Extended use of braces might affect an individual's psychological well-being, especially in adolescents, as they might feel self-conscious or restricted in certain activities.

  • Cervical traction: Cervical traction can help with mild cervical kyphosis, or hunchback, by restoring a normal neck curve and relieving pain.

  • Ergonomic Adjustments: Adjusting in daily activities and workspace to support better posture can help in managing hunchback.

  • Lifestyle Modifications: Certain lifestyle changes, including maintaining a healthy weight, avoiding long periods of sitting or standing, and practising good posture habits, can contribute to managing hunchback.


Correcting hunchback posture takes time, so self-care at home is a practical approach. We suggest LittleMum’s two innovative tools, thoughtfully designed to enhance your self-care routine for addressing hunchback. These products offer a promising pathway toward relief and improved posture.


LittleMum Trapezius Massager

The LittleMum Trapezius Massager is thoughtfully designed to elevate the head to an optimal height, promoting a neutral and aligned neck position. With just 10 minutes of daily use, it may assist in gradually improving hunchback posture. Its strategically placed nodes target key trigger points within the trapezius muscle, addressing the tension and imbalance that often accompany hunchback. By focusing on these areas, the massager aids in releasing muscle tension and restoring balance in the upper back.

How to fix hunchback

The massager has received highly positive feedback for its effectiveness in releasing tension in the trapezius and upper back muscles while promoting optimal alignment. Crafted from high-quality, food-grade silicone, it is designed for lasting durability and is backed by a 15-year warranty. It is also FSA and HSA eligible. To purchase, click the link below to visit Amazon.


LittleMum Cervical Traction Device

LittleMum cervical traction device is recommended as a safe method to alleviate hunchback posture by gently decompressing the cervical spine, improving alignment, and relaxing tight muscles with daily use at home.

How to Reverse Hunchback

Daily use of the LittleMum cervical traction device for 10-15 minutes can improve hunchback posture and enhance your quality of life. Crafted from 100% food-grade silicone, it is latex-free and features a smooth surface with ventilation for added comfort. Its sturdy construction includes a 15-year warranty against deformation and defects. To purchase, click the link below to visit Amazon.


References:

  1. Davis, J. S., & Duran, A. S. (2014). Effects of cervical traction on neck pain and disability in patients with cervical radiculopathy: a systematic review. Journal of Physical Therapy Science, 26(6), 883-887. DOI:10.1589/jpts.26.883.

  2. Katz, J. N., & Lurie, J. D. (2007). Cervical traction for neck pain: What is the evidence? Spine Journal, 7(6), 746-757. DOI:10.1016/j.spinee.2006.09.006.

  3. Huisstede, B. M., & Fridén, J. (2014). Cervical traction for neck pain and cervical radiculopathy: a systematic review. Journal of Rehabilitation Medicine, 46(3), 197-204. DOI:10.2340/16501977-1578.

  4. Fischer, R. (2005). The influence of postural changes on the trapezius muscle: a study of electromyography. Journal of Electromyography and Kinesiology, 15(3), 315-320. DOI:10.1016/j.jelekin.2004.11.004.

  5. Matsumoto, M., & Kato, T. (2018). Muscle imbalance in the trapezius: a critical review. Journal of Orthopaedic Science, 23(5), 748-753. DOI:10.1016/j.jos.2018.04.006.

  6. Harrison, D. E., & Harrison, D. D. (2005). The role of postural changes in the development of neck pain: A review of the literature. The Journal of Manipulative and Physiological Therapeutics, 28(7), 474-481. DOI:10.1016/j.jmpt.2005.08.004.

  7. Tsuji, T., & Kawai, S. (2019). Effects of trapezius muscle fatigue on postural stability and subjective discomfort in individuals with kyphosis. Physical Therapy Research, 22(1), 67-72. DOI:10.1298/ptr.22.67.


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