How to Fix Hunchback Posture?

Hunchback is also known as kyphosis. It could be uncomfortable, but there are many ways to fix it through medical treatment. You can fix this issue at home or at the gym. Before fixing this problem, you must know about it what’s the hunchback posture is in actual.

What Is the Hunchback Posture?

Hunchback posture is where your upper back is excessively rounded forward. Your spine forms a curved-like appearance, which is more resembles with the letter “C.”

Reasons for getting Hunchback

Slouched Sitting Position

Slouched Sitting Position

It depends on your sitting position. So, you have to observe your sitting position throughout the day. Are you upright or is your back slouching forward? Your sitting position for maximum time in a day will set your body posture.

Level of Confidence

low confidence

Your confidence can affect your body posture. Low confidence/ self-esteem tends to present itself as a hunched posture.

Gut Issues

Gut Issues

Abdominal pain can force your body to adopt a hunched posture.

Excessive Abdominal Crunching

Excessive Abdominal Crunching

Excessive crunches may lead to tight your upper abdominal muscles.

Side Sleeping

Side Sleeping

Sleeping in a fetal position or side position leads to a hunchback posture.

How to Check if I Have Hunchback?

You can check yourself if you have it. You just stand up to a wall with your back, must your feet away from the wall. If you have your whole spine flat against the wall, you don’t have Hunchback.

If you are unable to place your back flat to the wall, then you surely have a hunchback posture.

Ways to Fix Hunchback Posture

Do Strengthening Exercises

Strengthening Exercises

Many people recommend you to simply “straight your back more” to correct your rounded shoulders. Honestly, this is not a good choice for many people.

The reason is it’s not all about your back muscles that are weak. Especially, it’s your lower traps and rhomboids that are not getting more activation. Therefore, these are not strong enough to pull your back upright.

In order to fix a hunchback posture, you need to follow the following exercises:

Wall Slides

Hunchback Posture wall aside

Basic exercise to fix your hunchback posture is called wall slides.

However, it’s a common exercise, but many people haven’t performed it correctly. To start the wall slide with proper form, you need to stand with your heels, butt, upper back, arms, shoulders, and hands against the wall.

The purpose of the exercise is to slide your hands up and down. These movements mimic a shoulder press.

It’s best to avoid arching your back and losing contact with the wall as you raise your arms.

Rather, flatten your lower back before starting the movement by connecting your abs and keep contact with the wall as you do the exercise.

Also, remember to depress your traps before starting the movement. You should perceive solid activation in your back when playing out this exercise. If you start to feel it in your shoulders or upper traps, you’re probably going to treat it terribly.

If doing this exercise with proper form, it’s too challenging for you, and you can relapse it by moving your feet further away from the wall.

Prone Y’s

The second exercise to fix your Hunchback is known as Prone Y’s. This exercise should perform on an incline bench.

Start it by laying off on the bench. After that, bring your arms straight into a Y position with thumbs up, depress your traps, and raise your arms to the level of your head. Throughout this process, keep your arms straight.

On the top, hold it for 1 to 2 seconds and come back down then repeat the same movement. It’s crucial that you don’t compensate by arching your lower back or sticking the head in the forward direction during the movement.

Now, you should feel a strong contraction once again in your lower traps in the middle of the back as you perform this exercise.

If you want to do it at your home, you can do it by leaning over a couch or flat on the ground.

Thoracic Extension

Thoracic Extension

To cover the first mobility exercise that will help with your thoracic spine versatility, I’ll first need to cover some foam rolling procedures with you.

Lay on the floor with your feet and butt on the floor. Spot the foam roller in your back, and put your hand over your head, this helps your shoulder bones out of the way.

At that point, you need to lift your hips into the air and gradually roll up and down for a bit to slacken up your upper back.

When you’re set, put your butt on the floor and spot the foam roller between your shoulder bones. Take a full breath in. As you breathe out, stretch out over the foam roller while holding your head to release any strain in your neck.

Relax in this position for a few deep breaths. At that point, come back up, move the foam roller somewhat lower on your back and repeat the procedure one or two more times. You should get lower on your back each time.


Can Hunchback be reversed?

Every problem has a solution hunchback treatment depends on the severity of the issue and age of a patient.

Will power and exercise also help to reverse the hunchback issue you can achieve it by straightening your back muscles.

How do I stop slouching?

Relax your muscles and keep your body straight, always avoid crossing your legs and keep your knees bit higher than your hips.

What exercises improve posture?

There are different exercises recommended to improve your hunched posture, and some are given here:

  • Cat cow
  • Forward fold
  • Chest opener
  • High plank
  • Standing cat-cow
  • Side plank


We are living in a busy world, having a hunched posture is not a big deal, but we need to improve our routine for protection from severe poor posture.

Using posture corrector is not bad idea doctors and medical authorities allow to use pasture braces to relieve back pain.

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