How to Fix a Hunchback

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A hunchback (also called kyphosis) can be uncomfortable, but there are ways to fix it via medical treatment and lifestyle changes. Reach out to your doctor when you first notice the curvature developing. They might refer you to a specialist or fit you with a brace. On your own, strengthen and stretch your back and neck through various exercises. You can also stop the curve from developing even more by changing your sleep and work habits.

Method 1
Method 1 of 3:

Strengthening Your Back and Neck

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  1. This exercise is helpful because it encourages your body to go backwards instead of hunching forwards. Lie down on your back on an exercise mat with your arms down at your side. Bend your knees and place your feet flat on the mat. Press your feet and arms into the mat and lift your pelvis. Your knees should be in line with your ankle. Try to hold this position for at least 10 seconds. [1]
    • When you go back down, don’t just drop to the mat. Slowly lower yourself by keeping your muscles flexed the entire time.
  2. Get a lightweight band and hold one side of it in each hand. Put your hands straight out in front of you and shoulder-length apart, with your hands facing down. Pull your hands apart from one another, bending your elbows only slightly, until the band touches your chest. Repeat for the rest of your reps. [2]
    • Because this is a fairly lightweight exercise, it’s okay to do a high number of reps.
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  3. This is a move that you can perform every day to strengthen the muscles in your back. Stand up and hold your arms out to your sides. Keep them at shoulder height. Rotate your wrists until your thumbs are pointing backwards. Slowly move your arms back as well. Hold your arms in place. Release and repeat. [3]
  4. If you have a hunchback, then it is likely that you also have reduced spinal mobility. To boost it back up, get down on all fours on an exercise mat. Move your right hand so that it cups the back of your head. Dip your right elbow slightly under your left pectoral muscle. Then, swing it slowly upwards, moving as high as you can while keeping your other hand and knees still on the mat. [4]
    • To get the most benefit from this move, follow your rotating elbow with your eyes.
    • Remember to switch sides to balance your body.
  5. Lie down on an exercise mat on your stomach. Extend your arms and legs outward in front and behind you. Keep your palms facing the mat. Rest your head on the mat as well. Then, lift your head up along with your right arm and left leg. Hold them for a few seconds. Drop them down and repeat with your head, your left arm, and right leg. [5]
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Method 2
Method 2 of 3:

Making Lifestyle Changes

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  1. One of the main ways that you can develop a hunchback is by constantly looking down at objects instead of keeping your head straight or even glancing upwards. Make a change by positioning your cell phone at eye level when texting or browsing. Do the same thing with your e-reader or book. You can also purchase a rack or stand for your laptop to elevate it to eye level. [6]
  2. It’s really easy to forget to hold yourself perfectly upright throughout the day, especially at work. To keep yourself from slouching over the keyboard, put an alarm on your phone to go off every 30 minutes. When the alarm sounds, check your posture by straightening your spine and pulling your shoulders back. [7]
    • Some people find it helpful to write reminder notes around their desk, such as, “Straighten up!”
  3. Go to your local sleep store and browse through their pillow offerings. Look for a pillow that is designed to hold your head and neck in proper alignment overnight. These pillows are often made of foam and have 2 outer ridges with a dip in the middle for your head. [8]
    • Be prepared for a bit of an adjustment period when transitioning from a traditional pillow to a contoured one. You may find it tough to sleep in any other position aside from on your back, at least at first.
    • Sleeping on a firm bed can sometimes help your hunchback improve as well.
  4. These two nutrients are directly responsible for the growth and maintenance of healthy bones in your body. Make a point of adding more cheese, fortified juice or cereal products, leafy greens, and citrus fruits to your diet. Take an orange to work as a midday snack or make a kale salad for lunch. [9]
    • You can also take a multivitamin to ensure that you are receiving enough calcium and vitamin D. However, getting nutrients from foods and vitamin D from the sun is always the better option.
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Method 3
Method 3 of 3:

Getting Medical Treatment

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  1. If you notice even a small hump or rounding of your shoulders, it is a good idea to bring this up to your primary care physician during a regular check-up. You can also schedule a specific appointment to talk about your hunchback if it is painful or concerns you. At the visit, your doctor may ask you to bend forward and reach for your toes. They will then trace your spine and look for any curvature. [10]
    • If your doctor suspects that you may have kyphosis, then they might order a series of X-rays or a MRI scan.
  2. Your primary care doctor may refer you on to other specialists who can develop a comprehensive treatment plan for your hunchback. A chiropractor may focus on aligning your muscles with your bones through various sessions. A physical therapist can help to create an exercise program that will help to strengthen the muscles in your back and neck area.
  3. If you go to visit your orthopedist, then they may fit you for a back or neck brace. Your doctor will direct you to wear this brace for a certain period each day, often between 18-20 hours total. Or, you might be able to wear the brace just at night. Most braces are designed to be worn under clothing. [11]
    • Some braces are made out of harder plastic pieces, while others are primarily composed of a series of thick straps.
    • Make sure to wear your brace as much as your doctor suggests or it won’t do its job.
  4. Spinal surgery is a very serious procedure, so most doctors only recommend it to patients who need a higher level of care. To treat a hunchback, a surgeon will reposition the spine using a series of screws and rods. Most people begin physical therapy almost immediately after surgery.
  5. If your hunchback isn’t noticeable or causing any health problems, then you might want to wait to treat it medically. It may be enough to make some simple lifestyle changes. This is often the case with younger children and adolescents whose bodies are still developing. The hunchback might disappear with the growth process. [14]
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      Tips

      • You can also take over-the-counter pain medicines to counter any pains in your neck and back caused by a hunchback. Just make sure to follow the dosage directions on the bottle. [15]
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      • Try to stay patient as you work to fix your hunchback. It likely didn’t develop overnight, so it will take some time to see clear improvements.
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      Warnings

      • Make sure to consult with medical or exercise professionals before performing any challenging stretches or exercises involving your neck of back. [16]
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      References

      1. ↑ https://www.nih.org/nihd-news/2021/february/stretches-to-relieve-hip-pain/
      2. ↑ https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training
      3. ↑ https://my.clevelandclinic.org/health/body/21632-back-muscles
      4. ↑ https://spinehealth.org/article/breaking-down-the-exercises-that-break-down-your-spine/
      5. ↑ https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm
      6. ↑ https://health.clevelandclinic.org/health-effects-of-poor-posture
      7. ↑ https://ssr.org.uk/scoliosis/posture-and-positioning/
      8. ↑ https://www.sciencedirect.com/science/article/abs/pii/S1876382020314505
      9. ↑ https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
      1. ↑ https://health.clevelandclinic.org/how-you-can-fix-a-dowagers-hump-prevention-tips
      2. ↑ https://kidshealth.org/en/teens/kyphosis.html#
      3. ↑ https://medlineplus.gov/ency/article/007511.htm
      4. ↑ Stuart Rammell, DO. Board Certified Interventional Pain Specialist. Expert Interview. 1 September 2021.
      5. ↑ https://kidshealth.org/en/teens/kyphosis.html#
      6. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain
      7. ↑ https://www.nationwidechildrens.org/conditions/kyphosis

      About This Article

      Article Summary X

      To fix a hunchback, start by visiting your doctor so they can examine you and make suggestions for treatment, like using a brace or seeing a chiropractor. Along with following your doctor’s recommendations, try to keep items such as books or screens at eye-level to avoid constantly looking down. You can also try sleeping with a contoured pillow designed to hold your head and neck in proper alignment. Additionally, eat lots of foods that are high in calcium and vitamin D, like leafy greens and citrus, to maintain healthy bones. For more advice from our Medical co-author, including how to incorporate exercises into your routine that strengthen your back and neck, read on!

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