When your back is having a round lump, you are said to be having a hunchback. It is also referred to as kyphosis. Normally, your upper back will have a mild curve and your spine has a natural curve in your neck, upper back, and lower back. This curve will enable your spine to support the weight of your head.
But, when a person has hunchbacks, his upper back will have an excessive curvature. When the natural arc is larger than normal, you are said to be affected by kyphosis or hunchbacks.
The major problem associated with hunchbacks is that they will make you slouch and put excessive pressure on your spine, causing a significant amount of pain. Hunchbacks also put pressure on your lungs and cause breathing problems.
What Are The Solutions To Get Rid Of Hunchbacks?
Hunchbacks normally occur as a result of bad posture. Any muscle weakness in your upper back, bone degeneration, injury to the spine, and spinal curvature can also lead to kyphosis. Both men and women are affected by the hunchback. In addition to age, lifestyle conditions also affect hunchbacks.
It is important to treat hunchbacks immediately as it will affect your flexibility, mobility, and activity. Hunchbacks can be treated based on their underlying cause. The treatment will differ for various kinds of hunchbacks based on their root causes.
The most commonly used treatment is the intake of medicines.
1. Pain relievers
Over-the-counter medications like ibuprofen and Tylenol can be used for temporary pain relief and you can consult your medical expert who will prescribe stronger pain medications.
2. Osteoporosis medications:
These are bone-strengthening medications that will prevent spinal fractures in addition to strengthening your bones.
3. Exercise :
The best way to regain your posture while simultaneously strengthening your muscles and core is through exercising. You can start with stretching and move forward to strengthening exercises. Through exercise, you can improve the flexibility of your spine and reduce your back ache.
The below-mentioned exercises work best for hunchback:
- Mirror image
Stand and tuck your chin mildly such that your head is directly over your shoulders. Now bring your shoulder blades back and down. Hold this position for 60 seconds and perform this in sets of 3 thrice every day.
- Head Retraction:
Head retraction works best for your neck muscles. Lie down on the floor and pull your chin back such that it looks like you are having a double chin. Hold for 15-20 seconds and perform ten to twenty sets daily. Superman pose:
- Lie facing:
Your hands should be put in front of you. Your head should remain in a neutral position facing the floor and both your arms as well as legs should be up facing the ceiling. Perform this in sets of 10 and hold each set for 3-5 seconds.
- Life extension:
This exercise will tighten your chest muscles and strengthen your back muscles.
Stand with your chest upright and engage your core and raise your arms holding a thumb position and point it behind you. Maintain this posture until your core starts acting, ideally for a minute or two, and slowly inhale and exhale.
- Cat cow pose:
This exercise will stretch and massage your spine and relieve tension in your shoulder area. A cat-cow pose boosts blood circulation in your body. As the name suggests, imitate a cat and place your hands and knees on the ground. Lower your abdomen and extend your spine. Slowly look up and inhale. Extend your spine and tuck your chin to your chest and slowly exhale. Stay in this position for 60 seconds and repeat this thrice daily.
- Wall push-ups:
Wall push-ups strengthen your shoulders and work on your biceps and triceps. Wall push-ups are beneficial for both your shoulder and your back and work on strengthening your core and riding your hunchback.
Stand straight with one feet distance in front of a wall and keep your legs apart. Position your body such that your hands are shoulders width apart and place your palms on the wall.
Slowly inhale and push your body forward towards the wall and slowly inhale and exhale. This is one of the easiest exercises and can be performed multiple times a day.
- Cobra pose:
Cobra pose is the go-to yoga posture for strengthening your spine and toning your back, neck, and shoulder. Lie face down on your stomach. Your hands should be placed at your sides. Your toes should touch while retaining this posture. Your palms should balance your body weight. Slowly raise your head and trunk and inhale. Hold this position for 20-40 seconds and then relax. Cobra pose boosts the flexibility of your spine and makes your core stronger.
- Forearm plank:
Plank is that one exercise that benefits your entire body. Plank is the most preferred exercise to rid your hunchback. The longer you can hold a plank position, the greater the benefits for your upper body. Plank is a master move and it strengthens your spine, positions your back, and works on your abdominal muscles.
Stay in the push-up position and place your forearms on your mat. Your elbows should be bent 90 degrees such that your hands and forearms are placed on the floor. Your weight should be evenly distributed to your upper arms. While holding a blank position both your glutes and abs will be tightened and planks straighten your torso. Start your planks by holding them for 20-30 seconds and once you get comfortable with the planks start holding the position for 1-2 minutes.
Hunchbacks are reversible. Keeping your body flexible and performing yoga or any exercise prevents the occurrence of hunchbacks and reverses the existing hunckbacks. In cases of severe hunchbacks where your body is not flexible enough to do exercises and you feel pain while performing even the simplest of stretches, your medical expert may prescribe surgery. Severe hunchbacks are treated by spinal fusion which tightens your spinal bones.
It is recommended to treat hunchbacks at the earliest when they can be cured with day-to-day exercises.
Dr. Elizabeth Novello
Dr. Elizabeth Novello is a distinguished healthcare professional who has dedicated her career to the specialized field of pain-related healthcare. With a deep passion for alleviating suffering and improving the quality of life for those experiencing pain, Dr. Novello has become a recognized authority in her field. Dr. Novello’s journey in the realm of pain management began with her rigorous medical training, where she developed a profound understanding of the complexities surrounding pain and its treatment.
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