Even with ergonomic desks and back support for your driving seat and couch, a hunched forward upper back is all too common nowadays. Apart from it being unappealing, this posture can cause back pain, reduce your breathing capacity, and even diminish balance. Hence, taking care of this problem is certainly worthwhile for both your health and confidence.
In medical terms, an excessive outward curve of the spine is referred to as hyper-kyphosis, or simply kyphosis. This article focuses on the types, symptoms, and treatments for kyphosis, including a few simple exercises that target the condition.
The term kyphosis can be somewhat ambiguous, as it indicates any outward curve of the spine - ranging from normal to exaggerated. A small curve in the thoracic spine is healthy, but that’s not the type of kyphosis we’ll be referring to here. In this article, we’ll be discussing the excessive curvature in the spine that creates a hunched upper back when we write ‘kyphosis.’ It is this type of kyphosis that makes the spine fragile or painful.
Kyphosis is diagnosed by examining the spine in profile - the chest has a characteristic C-shaped curve. A doctor will measure the angle of the kyphosis from the first to the 12th thoracic vertebra. The angle should be between 20-40 degrees; if it’s greater than that - especially when it’s more than 60 degrees - a diagnosis of hyper-kyphosis is established.
Kyphosis can be very bothersome, as it weakens the vertebrae and makes them compress and possibly even crack. The C-shaped forward curve in the upper spine is the primary sign of kyphosis. The shoulders are often rounded and move forward. Back pain - either in the upper, middle, or lower back - is also very common. In addition, around 40% of people with kyphosis have a vertebral fracture caused by vertebral compression.
Other symptoms are:
Kyphosis can affect anyone irrespective of age or gender. That being said, certain types of kyphosis are more likely to impact some people than others. Below we review 4 common types of hyper-kyphosis:
Postural kyphosis is the most widespread form of kyphosis. Oftentimes, it starts in the teenage years, when slouching makes upper back muscles develop unevenly. Slouching exaggerates the forward curvature of the spine and weakens certain muscles and ligaments.
Postural kyphosis usually occurs in:
Though not commonly painful, acute postural kyphosis can sometimes trigger back pain. Depending on the severity of the condition and the patient’s age, postural kyphosis is usually treated with physical therapy, and kyphosis correction surgery to correct the deformity. Surgery is reserved for severe kyphosis, as it’s quite serious.
As the name suggests, age-related kyphosis occurs in older adults, especially in those suffering from arthritis, disc degeneration, or osteoporosis. Women after menopause are more likely to develop age-related kyphosis, as low estrogen levels make osteoporosis more likely.
The condition tends to get worse over time, but its progression and onset can be halted, particularly in women, by increasing levels of vitamin D and calcium, as well as low-impact exercises like walking, swimming, weather aerobics, and stationary bicycling.
Scheuermann’s kyphosis creates a structural deformity of the vertebrae. Instead of the usual rectangular shape, some vertebrae become wedge-shaped and weaker. This can lead to pain in the upper and lower back.
When Scheuermann’s kyphosis is no greater than 70 degrees, it’s usually treated by wearing a brace and physical therapy, especially in adolescents. “In many cases, if the kyphotic angle measures more than 75 degrees, corrective surgery is required,” said Dr. Nikhil Jain, a neurosurgery spine expert, to Reader’s Digest. This surgery, called an osteotomy, involves straightening and stabilizing the spine with metal rods and screws.
Seen immediately after birth, congenital kyphosis is very rare. The condition occurs when the spinal column does not develop normally before birth, and the bones are either fused or haven’t formed completely. Newborns with congenital kyphosis can have certain organ birth defects too, and the condition can rapidly worsen with age.
Physical therapy is implemented to build core body strength, promote leg and shoulder flexibility, and prevent the progression of the disease. Surgical procedures are also used in more severe cases.
Severe cases of kyphosis can deform the thoracic spine, compress the spinal cord, and pinch spinal nerves, which can lead to a lot of serious complications, namely:
If you experience any of these symptoms, seek medical help.
Exercise will improve your posture and help your hunched upper back. A 2019 meta-analysis confirms that exercise can have a positive effect on the angle of kyphosis, strengthen muscles, and stretch the back. Maintaining a healthy posture while sitting at the desk, driving, or even gardening can also be immensely helpful.
For details, see these resources:
Here are a few upper back kyphosis exercises to try:
1. Lie down on your back, legs and arms extended.
2. Bend the knees and place your hands on the knees.
3. Use the hands to guide your knees up and towards the chest. Your knees and chest don’t have to touch, but you should feel a gentle stretch in the back body.
4. Lift the head and neck off the ground and move towards your knees, engaging your core muscles.
5. Breathe deeply and hold this pose for 20 seconds. Then return to the initial position. Repeat if necessary 2-3 times.
1. Lie down on the floor with knees bent and feet flat on the floor.
2. Start arching the back, but keep the glutes and upper back flat against the ground.
3. Hold 5-10 seconds, then return to the initial position.
4. Repeat 5-10 times.
1. Lie down on the floor with knees bent and feet flat on the floor.
2. Move the knees to one side until the skin of the back feels tight.
3. Return to the initial position, then move to the other side.
4. Repeat 3-5 times on both sides.
1. Lie down on the floor with knees bent and feet flat on the floor.
2. Pull the chin back, moving it toward the floor, as if you were trying to show a double chin. This move strengthens and stretches the neck.
3. Hold for 10-15 seconds. Then return to the initial position.
4. Repeat 5-10 times.
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