How to Get Rid of Hunchback Posture

Hunchback posture is referred to as slumped posture, hyperkyphosis (aka Dowager’s hump) or simply rounded shoulders. It’s usually comprised of slouched shoulders in combination with a forward head posture.

Hunchback posture looks unattractive, causes poor mobility and can even affect one’s balance.[1]

What Causes Hunchback Posture in The First Place?

• Muscle imbalance – Certain muscles overactive/tight and other muscles underactive/weak.[1]
• Sitting or standing in poor posture
• Vertebral fractures[1]
• Degenerative disc disease[1]
• Decreased mobility[1]
• Older Age[2]

Hunchback Treatment Options

While manual therapy including massage and mobilization can be helpful, we are going to focus on stretches and exercises you can do on your own from home to get rid of hunchback, which have also proven to be effective.[3][4]

5 Exercises To Fix Hunchback Posture

Exercise #1: Foam Roll Thoracic Spine

This is great way to loosen up the upper back area.

• Lie on your back, with your hands placed behind your head, and a foam roller placed under your upper-back.
• Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders.
• Keep your core tight and use your legs to roll.
• Don’t rush, do nice and slow rolls.

Exercise #2: Chest opening – One arm at wall

This will stretch your pec muscle as well as your shoulder and arm.

• Place your arm palm down, against a wall, and extend it straight
• Twist your body away from the extended ar
• Hold for 30 seconds and breathe
• Switch to the other side

Exercise #3: Thoracic Extensions

This one will open up your upper back.

• Kneel down on your knees in front of a chair or stable surface.
• Place both of your elbows on the chair.
• Slowly lean away from the chair and sink into your hips.
• Feel the stretch in your upper back, triceps and shoulder blades.
• * Hold for up to 60 Sec, Anywhere between 1-3 Sets
• * Tuck your pelvis in (Posteriorly) and don’t arch your low back

Exercise #4: Wall Slides

This exercise will mobilize your upper back, shoulders and also activate the back muscles.

• Position your forearms on the wall with elbows at 90 degrees, one foot in front of the other.
• Now, glide your forearms up the wall (without arching the low back)
• Then glide the forearms down the wall
• Strive for 15 reps, 2 sets.

Exercise #5: Chin Tucks

This exercise will activate and strengthen your neck’s deep cervical muscles (Front neck muscles).

• Place 2 fingers at the bottom of your chin.
• Gently tuck your chin in and retract your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time.
• Hold the end position for 3 to 5 seconds.
• Relax your neck for a moment (Let the neck come fwd).
• Aim for 2 to 3 sets of 10 repetitions.

** You should feel like the back of your neck is lengthening or “pulling up”, and there will be packing in front of your neck.

Fix Your Ergonomics

If you’re sitting down for 8 hours a day in poor posture then you will need to at least fix your ergonomics. You can get a full list of tips of how to sit properly at a desk here, but here are 3 important ones to start with:

1. Elevate your laptop/device to your eye level. This will prevent you from hunching down and bringing your neck down to look at your computer.
2. Get lumbar cushion support for your low back. This will prevent you from getting into a “C” spine curve when sitting at a chair, and instead encourage the natural “S” curve.
3. Be aware of your head position and make sure it isn’t jutting forward. Anytime you notice your head protruding forward simply do a chin tuck to align your head with the rest of your body.

Video: How to Revere Hunchback Posture

Related:

How To Fix Rounded Shoulders Posture – 5 Effective Exercises
Dowager’s Hump Exercises – AKA Hyperkyphosis
Upper Crossed Syndrome Exercises
How To Do Chin Tucks Exercise Correctly (Video)
10 Exercises To Improve Posture (Postural Correction)

Leon Turetsky (NASM-CPT, NASM-CES)

Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer

As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.