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Kyphosis treatment: It is true that people get shorter as they age, have you ever thought why?

One of the causes of this decrease in height is thoracic kyphosis, also known as rounded upper back.

OhIs it kyphosis?

Kyphosis occurs when there is excessive curvature of the spine, eventually causing a hump-like appearance in the upper back.

Between 20 and 40% of older adults experience kyphosis.

The biggest change in thoracic curve is in women between the ages of 50 and 70 but I am noticing younger people who have excessive thoracic curvature.

Causes and Treatment

Some of the generally known causes of kyphosis include:

  • degenerative changes
  • compression fractures
  • muscular weakness
  • altered biomechanics

The main causes of kyphosis are poor posture and inefficient movement patterns. This leads to muscle imbalances that further increase the problem.

Having poor posture and skeletal alignment, even for short periods of time during the day, causes negative changes in the central nervous system.

Resting lengths of muscles become disordered, with some muscles remaining in a shortened, partially contracted state and others overstretching and weakening. If the length of the muscle is not corrected, the connective tissue around the muscle stiffens and permanently traps it in place.

Over time, bending forward can cause bulging and subluxation of the vertebrae.

The more time you spend in a flexed (bent) position, your head begins to retain a forward position. This causes increased stress and weight on the spine and neck.

The head should be directly above the body, creating a straight line from the shoulders to the ears.

By practicing proper posture and doing exercises to strengthen your back and neck, you can lighten the load. This will give your spine a break.

Why is exercise important?

Exercise, combined with good posture and chiropractic care, can help improve a rounded upper back.

The researchers looked at the effect of spinal extension exercises on kyphosis. They found that strong back muscles can better counteract the forward pull of the spine. That means exercises that strengthen the extensor muscles can decrease the angle of kyphosis.

Exercises that can help:

I recommend these five exercises to help prevent or improve a rounded upper back. Consistency is key and these should be repeated a minimum of three to four times a week to see results over time.

Always consult a doctor before beginning an exercise routine, and be sure to listen to your body. If an exercise or stretch is causing more pain, stop and get help.

1. Mirror image

For this exercise, simply do the opposite movement of the posture you’re trying to correct.

  1. Stand up straight, against a wall if necessary.
  2. Bend your knees slightly
  3. Tuck your chin in slightly and bring your head back directly over your shoulders.
  4. Imagine that a small lead weight is attached to your tailbone, hanging between your legs, allowing you to feel gravity and where your center of mass is.
  5. Gently tuck your hips in so your tailbone points down.
  6. Feel as if you are pulling your shoulder blades back and down. Hold this position for 30 seconds to a minute. Take a break if you start to feel pain.

2. Head retraction

This exercise is performed lying on the floor and is very good for neck muscles that are often stretched and weak.

  1. Pull your chin toward the ground, as if you were trying to do a double chin.
  2. Hold for 15 seconds. Repeat five to 10 times.


  1. Lying on your stomach, spread your hands in front of your head.
  2. Keeping your head in a neutral position, looking down at the floor, raise your arms and legs toward the ceiling.
  3. Feel as if you are stretching your hands and feet away from your body. Hold for three seconds and repeat 10 times.

4.Life extension

The goal of this exercise is to stretch tight chest muscles and strengthen weak back muscles.

  1. Start by standing tall with your knees soft, your torso tight, your chest up, and your shoulder blades back and down.
  2. Once you are in an ideal position, raise your arms in a Y position with your thumbs pointing behind you.
  3. In this position, take two or three deep breaths, concentrating on holding this position as you exhale.

5. Thoracic Spine Foam Roller

  1. Lie on the floor with a foam roller under you, in the middle of your back.
  2. Gently roll up and down on the foam roller, massaging the muscles of your back and thoracic spine.

Food to go!

By making small changes to take care of your posture today and prevent kyphosis, you can reap the health benefits for years to come. So take a break from your phone, practice good posture, and work towards a better quality of life.

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