How to Avoid Kyphosis: Causes, Prevention, & At Home Exercises

Co-authored by Karen Litzy, PT, DPT and Jennifer Mueller, JD

Last Updated: August 25, 2021 References

Kyphosis is a spinal condition that causes your spine to curve outward. This curve is commonly referred to as a "hunchback." While mild kyphosis doesn't usually cause any serious health complications, it can make you feel pretty self-conscious. The good news is that the most common types of kyphosis can be avoided entirely. Here, we've collected answers to some of your most pressing questions about kyphosis.^{[1]
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Question 1 of 13:

What causes kyphosis?

Some kyphosis is genetic, but the most common cause is poor posture. Especially in children and teens, poor posture can lead the spine to grow out of alignment, producing the tell-tale "hump" or outward curve.^{[2]
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Go to source} Poor posture is also the primary cause of adult kyphosis, although osteoporosis and some other conditions can also be a factor.^{[3]
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- Other less common causes include cancer, tuberculosis, muscular dystrophy, spina bifida, and spinal injury.

Question 2 of 13:

What can I do to prevent kyphosis?

Maintain good posture and strengthen your core. Since poor posture is the main cause of kyphosis, it stands to reason that it can be prevented with good posture. Stand and sit with your shoulders back and your chest up—don't hunch over or slouch.^{[4]
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- Core strength goes hand-in-hand with good posture since good posture helps strengthen your core and a strong core improves your posture.
- Another thing for teens to watch out for is carrying a heavy backpack on one shoulder, which compacts your spine and can throw it out of alignment. Always carry your backpack with the straps over both shoulders and the weight evenly distributed or use a roller bag.

Question 3 of 13:

How can I improve my posture?

Stay active and be constantly mindful of your posture to correct it. If you've gotten into the habit of slouching or hunching over, make a conscious effort to check the position of your back every few minutes and correct it. Sit or stand with your shoulders down and back so that your shoulder blades fall in line directly on either side of your spine.^{[5]
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- You might have to adjust your workspace to accommodate good posture. For example, if you find that you constantly hunch over your computer, raising the screen to eye level will help.
- Sit in a chair at a height that allows you to put both of your feet flat on the floor with your knees at right angles. Get up and stretch or walk around at least once an hour, or as often as you can.

Question 4 of 13:

What are some ways to strengthen my core?

Incorporate basic core exercises into your exercise routine. When you hear "core," you probably think about your abdominal muscles, but your core actually includes all the muscles in your torso. Start with basic bodyweight exercises, such as planks, that you can do at home without any special equipment.^{[6]
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- If you're looking for a good way to jumpstart your core fitness, search online for a core challenge. These 30-days programs use bodyweight exercises and gradually increase the number of reps—and they're usually free! You'll notice a difference after completing your first challenge and be ready to do more.

Question 5 of 13:

What types of exercise can help prevent kyphosis?

Yoga and pilates are especially good. You don't necessarily have to be super flexible to do yoga or pilates, so don't worry if you find them intimidating. Find a beginner's class or start at home with free videos if you feel self-conscious. Martial arts practices are also good for strengthening the core.^{[7]
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- Cardio exercises, such as swimming, running, and walking, also strengthen your back and keep it flexible.^{[8]
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- Maintaining a healthy weight is also key. Talk to your doctor if you feel like you need to lose weight. They can recommend a diet and exercise program that will help you best achieve your goals.

Question 6 of 13:

What is the most common type of kyphosis?

Postural kyphosis and Scheuermann's kyphosis are 2 of the most common types. Both of these types affect teenagers, with postural kyphosis also affecting adults. Scheuermann's kyphosis occurs when the vertebrae in your spine have a wedge shape rather than being rectangular. These 2 are related in that, while Scheuermann's kyphosis might be at least partially genetic, it can be caused or exacerbated by poor posture.^{[9]
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- If you have Scheuermann's kyphosis, the curve in your spine doesn't change, regardless of the position you're in. With postural kyphosis, on the other hand, the curve will move or seem to disappear when you change position. For example, it might go away completely when you lie down on your back.
- Congenital kyphosis (kyphosis you're born with) is another common type that affects younger children. This type of kyphosis can't be prevented.

Question 7 of 13:

What are some early signs of kyphosis?

Early signs include a hump on your back, back pain, and stiffness. The hump on the back can also cause your shoulders to have a rounded appearance. You might also feel fatigue as a result of constant back pain and stiffness.^{[10]
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- The curve might be more noticeable when you bend over (as though you were going to touch your toes) as opposed to when you're standing up straight.

Question 8 of 13:

How is kyphosis diagnosed?

Your doctor diagnoses kyphosis through a physical exam and X-rays. If the curve is more pronounced, your doctor might be able to diagnose kyphosis through a physical exam alone—the X-rays would only be used to confirm the diagnosis.^{[11]
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- During the exam, your doctor will have you do exercises or move into different positions so they can observe the degree of curvature in your spine and see whether it affects your balance or range of movement.

Question 9 of 13:

How is kyphosis treated in children?

Back braces are typically used to treat kyphosis in children. A brace can feel restrictive and also make you feel self-conscious, but it will keep the curve from getting worse. It also promotes good posture, so you're less likely to have problems with kyphosis later on.^{[12]
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- Braces are only recommended while the spine is still growing. This usually happens when you're 14 or 15 years old. If you're an adult who's stopped growing a brace won't do anything to correct the position of your spine.

Question 10 of 13:

Can kyphosis be corrected in adults?

Yes, depending on your age and the severity of the curve. Your doctor will recommend specific exercises that will strengthen the muscles in your upper back and core and encourage your spine to move back into proper alignment. They might also recommend physical therapy, at least at first, so you can make sure you're doing the exercises correctly.^{[13]
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- Maintaining good posture during daily activities will also help. If you're overweight, your doctor might also recommend a diet and exercise plan to get you to a healthy weight.
- In the most severe cases, your doctor might recommend surgery. If you find the thought of surgery scary, ask your doctor to walk you through it and help you better understand the benefits and potential outcome.

Question 11 of 13:

Will I need surgery to correct my kyphosis?

Maybe, but surgery is only typically necessary for the most severe cases. If the curve in your spine is greater than 75 degrees, or if you have persistent pain, your doctor might recommend surgery. Spinal fusion surgery is the most common kind of surgery used to correct kyphosis.^{[14]
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- With spinal fusion surgery, the surgeon lines up your vertebrae in a straighter position and bonds them together with small pieces of bone. The bones fuse together as they heal, making your back straighter.

Question 12 of 13:

How long does it take to correct kyphosis?

Postural kyphosis typically takes several months to correct. Mild-to-moderate kyphosis can usually be corrected with exercises to strengthen your upper back and other core muscles—but it does take some time. Have patience and remind yourself that the curve didn't appear overnight so it won't go away overnight either. Celebrate small signs of progress to help keep yourself motivated.^{[15]
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- Even if you have surgery, expect it to take 4-6 weeks to recover afterward. Your doctor will likely prescribe physical therapy after surgery to help stabilize and straighten your back.

Question 13 of 13:

How can I keep kyphosis from returning?

Follow the exercise regimen your doctor gave you. If you had treatment or even surgery to correct your kyphosis, that doesn't mean it's gone for good, unfortunately. If you don't work to strengthen your upper back and core muscles, you might develop the curve again.^{[16]
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- Talk to your doctor about exercises that will help keep your spine healthy. If your curve was more severe, your doctor might recommend a course of physical therapy as well.
- Your doctor will monitor the curvature of your spine after treatment, so the good news is the return would be caught quickly.

Expert Q&A

Question

How can I have better posture?

Karen Litzy, PT, DPT
Physical Therapist
Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City.

Karen Litzy, PT, DPT

Physical Therapist

Expert Answer

One of the best things you can do is to give yourself permission to vary your posture throughout the day. If you're sitting at a desk all day, you might stand up for a little bit, sit down, slouch back, lean to one side—keep moving around every half an hour to 45 minutes.
Question

What kind of exercises will improve my posture?

Karen Litzy, PT, DPT
Physical Therapist
Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City.

Karen Litzy, PT, DPT

Physical Therapist

Expert Answer

Focus on back and shoulder exercises, like rows. One way to do that if you can't get to a gym is to wrap exercise bands around your door, then use them to pull your arms back, squeezing your shoulder blades together. Also, do exercises for your upper back, trunk, and abdominal muscles. This will help support your ribcage, which will give you a stronger base to work from.

Warnings

Severe kyphosis can have serious health complications, including persistent pain and difficulty breathing. If you suspect you have kyphosis, it's important to seek treatment as soon as possible to keep it from getting worse.^{[18]
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