What is Hunchback and How to Improve it with 12 Home Exercises.

Hunchback is a prevalent condition nowadays. Although it doesn’t have much impact on your health, it’s still important to address it to enhance your appearance and confidence. In this article, Mombabyblog.com will provide the causes and effective exercises to counteract hunchback.

What is a hunchback?

Humpback is believed by experts to be a condition known as scoliosis, which is caused by an excessive or abnormal growth of the spine, resulting in a curved spine that is bent backwards.

To diagnose hunchback, one can look for external features such as a concave inward cervical spine and sacrum, a thoracic spine that is in a curved position and a convex protrusion in the thoracic region. From the outside, the curved spine can give the appearance of a shrimp, hence the nickname “humpback shrimp back.”

Humpback reduces one’s gait stability and affects one’s appearance. Additionally, patients with this condition often experience back pain. Over time, it increases pressure on the lungs, affects the digestive system, and decreases the physical functionality of the spine.

The condition of hunchback can be recognized with the naked eye
The condition of hunchback can be recognized with the naked eye

Causes of hunchback

A healthy spine will typically have the cervical and lumbar regions in a forward flexion position, while the upper back region will have a slight backward curve. Humpback is a prevalent condition among children, especially during the developmental stage. There are several other factors that can contribute to this condition, such as:

Birth defects or genetics: Studies have shown that about 11% of individuals whose parents have humpback may have a chance of inheriting this condition. Furthermore, spinal deformities during fetal development or conditions such as spina bifida can also lead to kyphosis.

Lifestyle habits: Individuals who frequently carry heavy loads on their backs, children who maintain incorrect posture for extended periods, obese individuals, office workers, and students who spend a lot of time sitting at computers are also susceptible to humpback. This often leads to a slouching posture.

Associated illnesses: Humpback can be a result of various diseases such as degenerative disc disease, spinal fractures, osteoporosis, tumors in the spine, Scheuermann’s disease, tuberculosis of the spine, rickets, spinal infections, arthritis, among others.

There are many causes of spinal deformity and hunchback
There are many causes of spinal deformity and hunchback

Why is it important to treat hunchback as soon as possible?

If you notice signs of humpback, it is important to seek treatment as soon as possible. Prolonged symptoms can lead to serious consequences such as:

– The stooped gait makes the patient feel confident and guilty in daily communication;

– Difficulty in movement, frequent back pain;

– Affects respiratory function because the curvature of the spine is located at the position of the 2 lungs. Thereby causing the lungs to reduce the area of ​​​​air storage, making it easy for the patient to breathe;

– Affects the digestive system because the stomach and esophagus are tilted forward according to the curve of the spine, leading to the formation of strange folds, the patient is more prone to acid reflux and more difficult to swallow food.

12 simple exercises to cure hunchback can be done at home

Studies have shown that exercises that enhance back muscle strength can aid in overcoming humpback. There are numerous exercises available on the internet to treat this condition, but not many are highly regarded for their effectiveness and ease. Here is a list of 12 effective exercises for treating humpback that can be performed at home.

12 simple exercises to cure hunchback can be done at home
12 simple exercises to cure hunchback can be done at home

Exercise #1 – Reflections

This exercise has the effect of curing the hunchback condition with movements opposite to the patient’s posture.


– Stand upright or lean against a wall

– Pick up the handle and tilt your head back

– Raise your chest forward, push your shoulders back to form a standing position that is in line with the physiological curve of the spine.

– Try to hold the position for 30 to 60 seconds and then return to the starting position.

Exercise #2 – Head down, neck back

This exercise is commonly referred to as a head-retraction or neck-retraction exercise. It is effective for cases of humpback caused by weak or overstressed neck muscles.


– Lie comfortably on the floor, pulling the handle towards your chest to form a retracted neck position

– Hold the neck retraction position for 15 seconds and then return the grip to the original position

– Repeat this movement for 5 to 10 times.

Exercise #3 – Superman

This exercise is named the “Superman” exercise due to its similarity to Superman’s flying posture. It is highly regarded as an effective exercise for treating humpback.


– Lie on your stomach, stretch your arms forward over your head

– Raise your arms and legs up towards the ceiling. Try to lift your chest off the floor.

– Hold the superman pose for 3 seconds and then return to the original position

– Repeat the exercise as many times as you want.

Superman moves help strengthen the body, especially the lower back
Superman moves help strengthen the body, especially the lower back

Exercise #4 – Stretch your neck muscles

As its name suggests, this exercise aims to stretch the muscles in the neck and shoulder region, reducing stiffness, fatigue, and effectively treating humpback. This exercise is well-suited for office workers who sit for extended periods of time at computers.


– Start in a comfortable standing or sitting position on the mat, keeping your back straight

– Place your left hand over your head, touching your right ear, and your other hand on your right shoulder.

– Then tilt your head to the right, stretch slightly

– Hold the neck stretch position for 10-15 seconds and then slowly release to return to the original position.

– Repeat the movement about 5 to 10 times then stop.

Exercise #5 – Rolling the thoracic spine

A foam roller is required for performing this exercise and it is placed under the back.


– Lie on your back on the floor with the roller placed under your back in the middle of your back

– Gently move the roller to massage the back muscles and thoracic spine

– While rolling, keep your hands behind your head and extend your arms freely.

– Do the movement for at least 30 seconds.

The roller will help you massage and relax the vertebrae in the chest
The roller will help you massage and relax the vertebrae in the chest

Exercise #6 – Stretching

Many of the stretching exercises listed work to enhance the back and chest muscles.


– Stand straight with your knees relaxed, drawn into your body, chest kept straight, shoulder blades pushed back and down.

– Raise your arms above your head to form a Y-shape with your thumbs pointing back.

– Stay in this position for 2-3 breaths, paying attention to your breath and body.

Exercise #7 – Stretch hips and back muscles

Practicing this exercise regularly can alleviate pressure on the upper back, relax the spine, and alleviate low back pain, ultimately leading to improvement in hunchback.

– Lie on your stomach on the mat, interlock your hands and slowly pull them back

– Squeeze your abs and press firmly into the floor to lift your head, arms, and legs up into a straight stretch.

– Hold this stretch position for 10 seconds and then return to the original position.

– Perform the movement as directed 10 times continuously.

Exercise #8 – Bridge Pose

The bridge pose in yoga is highly beneficial for people with back pain and hunchback. It helps to stretch the lower back muscles and spine, and relaxes the nerves, promoting physical and mental well-being.

The bridge pose in yoga is very good for people with back pain and hunchback
The bridge pose in yoga is very good for people with back pain and hunchback


– Lie on your back on the mat, bend your knees close to your buttocks so that your heels are about 10cm from your buttocks.

– Press your feet into the floor and shoulders into the floor, lifting your hips and back up into a bridge pose.

– Hold the pose for about 5 seconds and then lower back to the starting position.

– Repeat the movement 10 times and maintain regular practice at least 3 times / week.

Exercise #9 – Cat Pose

The cat pose is a commonly practiced yoga exercise. The primary benefit of this exercise is to increase the flexibility and expansion of the spine, correcting any dislocation and imbalance, which contributes to effective treatment of hunchback.


– Keeping your knees and hands on the mat, extend your feet straight back.

– Inhale, lower the bottom of the waist, open the chest and raise the face, close the eyes.

– Exhale, roll each back vertebra starting from the buttocks, chin close to the chest so that the back forms a natural curve.

– Repeat as directed. Maintain this exercise for about 10 minutes a day, you will feel the spine health change markedly.

The cat pose helps to increase the elasticity and dilation of the spine
The cat pose helps to increase the elasticity and dilation of the spine

Exercise No. 10 – Stretching Pose

To treat hunchback, it is important to choose exercises that strengthen the back and chest muscles and perform stretching to correct the misalignment of the spine and return it to its normal position.


– Stand with your back straight, push your chest forward, and align your shoulders.

– Extend your arms straight over your head, grab them, and pull them back.

– Hold this stretch for 2-3 breaths before returning to the starting position.

Exercise #11 – Anterior pectoral extension


– Lie on your back on a foam roller, bend your knees so that your feet touch the ground, and spread your arms horizontally.

– Hold 1 dumbbell in each hand with a weight appropriate for your ability.

– Hold the dumbbell straight for 20 seconds, then release

– Repeat the movement about 3-5 times.

This exercise works deeply on the back, thoracic spine
This exercise works deeply on the back, thoracic spine

Exercise 12 – Strengthening the upper back muscle group

To perform this exercise, you need a yoga ball and two small dumbbells. If you are a beginner, seek the help of a coach for technical support.


– Lie facedown on the ball, prop 2 knees on the floor, 2 hands holding 2 small dumbbells.

– Raise your head, arms outstretched to the side, inhale.

– Exhale, bend your arms perpendicular to the floor, lowering your arms and neck.

– Repeat the movement about 10 to 15 times or depending on your ability.

Take note when performing exercises to cure hunchback at home.

The above list of exercises is highly beneficial in treating hunchback. However, to achieve optimal results, individuals must pay attention to a few key points, such as:

– When changing positions, always try to keep your back straight

– Refer to the types of anti-hunchback belts with cases of sitting a lot

– Should choose chairs with back support to avoid back fatigue and can lean back to rest.

– Avoid carrying heavy items.

– Build a nutritious diet, pay special attention to vitamins and calcium to improve the bone and joint system.

Preventing hunchback can be achieved by maintaining good standing and sitting posture. However, the effectiveness of exercises may vary and may be more effective in children with pliable bones than in adults.

This article is shared by Silas, an expert and admin of the website mombabyblog.com, who has many years of experience in the field of maternal and child health.

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