About Hunchback / Kyphosis

How To Avoid Getting A Hunchback?

Developing a hunchback is traumatic but there are steps on how to avoid getting a hunchback. Simple changes in your lifestyle and the correct exercises can reduce the risk of you getting a hunchback. The following are some tips:

Sit correctly
For those who spend a lot of time sitting in one position, either in front of a computer or at school, it is important to use an ergonomic chair which provides adequate back support. The neck should not be stretched forward as this places pressure on your back muscles which in turn give you a rounded back.

Stand up straight
Standing up straight is very important in order to avoid getting a hunchback. By bending your spine forward for long periods of time, you could end up with a permanent hunch.

Get enough calcium
Calcium helps strengthen bones and helps prevent osteoporosis. You should take at least 100 milligrams of calcium per day and 1500 milligrams for postmenopausal women. Some good sources of calcium are yoghurt, milk and cheese.

Decrease your risks of osteoporosis
Coffee, alcohol and cigarettes have all been linked to a higher risk of having osteoporosis. They affect bone density and suck calcium from your bones so by decreasing the intake of these harmful substances, you reduce the risk of developing a low bone mass index which leads to weaker bones and eventually — a hunchback.

Practice some yoga
Research has shown that yoga is an effective way to relieve back pain and help with posture. It helps maintain bone density and poses that stretch your spine reduce the risk of getting a hunchback.

Fix your posture
Slouching is a main cause of kyphosis as it affects your posture and puts strain on the muscles that support your back. Bad posture will over time result in a hunchback so always be aware of your posture.

Do neck traction
Neck traction helps improve the “C” curve of the neck where it meets the head. This decreases the effect of the forward head position and reduces a hunchback that may be forming.

Sleep on a contoured neck pillow
Neck pillows also give you the proper “C” curve in your spine. It is recommended to use one that is suited for your height and weight.

Improve your check and back mobility
When the spine and chest muscles are tight and short, your back muscles struggle to hold up your spine in the correct position. This results in a rounded back and a hump back. By doing stretches that target your back and chest, mobility increases letting you avoid getting a hunchback.

Use a back brace
Braces help by pulling on the back and shoulder muscles to keep your spine upright. They have different levels of intensity so as your back becomes stronger, you can increase the tension to have a permanently straight back.

Do head retraction exercises
To specifically target the forward head posture which contributes to a hunchback, perform head retraction exercises. These help your head return to the optimal position where it does not jut forward.

A hunchback is not a permanent malady. It develops with time so it will also take time to reverse the effects. These simple steps are the key as how to avoid getting a hunchback.

Categories: Health

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