A hump on the back (also called kyphosis) can cause significant discomfort in everyday life. Fortunately, curvature of the spine can be corrected with specific treatments and lifestyle changes. If you notice that your hump has begun to appear, seek the advice of your doctor. The clinic may refer you to an orthopedic surgeon. You may be advised to wear an orthopedic corset to correct your posture. Also, do specific exercises at home to stretch and strengthen your back and neck muscles. If your case is not too bad, you can prevent further kyphosis by starting to maintain the body in the correct position during sleep and at the desk.
Steps
Method 1 of 3: Get medical attention
Step 1. See your doctor
If you notice a slouching or curvature in your back or shoulders, it will not be superfluous to tell about it at your doctor's appointment. Moreover, you should not postpone a trip to the clinic if you are worried about back pain. On examination, you may be asked to bend over and reach your toes. While you are in this position, the specialist will be able to determine if you have any spinal deformities.
If your doctor suspects you have kyphosis, they may refer you for an X-ray or MRI
Step 2. Use the services of a physiotherapist or chiropractor
Your local therapist may advise you to see another specialist who can guide you in treating the curvature. The chiropractor will help to restore the integrity of the musculoskeletal system in the problem area using various methods. The physical therapist will create an exercise program to strengthen your back and neck muscles.
Step 3. Wear an orthopedic corset
If you go to see a podiatrist, you may be advised to wear a back or neck brace. It will need to be worn every day for several hours, usually from 18 to 20 hours, or only at night. Most corsets are designed to be worn under clothing.
- Some corsets are made of hard plastic parts, while others are made of belts.
- Observe the mode of wearing the corset in accordance with the doctor's recommendations, otherwise the treatment will not produce the desired effect.
Step 4. Agree to surgery only in the most severe cases
Spine surgery is a very serious measure. Most doctors only recommend it to patients who are not helped by all other treatments. During surgery to correct the deformity of the back, the surgeon will restore the correct position of the spine using screws and rods. Most patients begin physiotherapy immediately after surgery.
- It usually takes about a year to fully recover from surgery. After the recovery period, most types of physical activity are available to the patient.
- There is also such a method of surgical intervention as kyphoplasty. During surgery to straighten the spine, a special balloon is inserted between the vertebrae.
Step 5. Take no action
If the hump is not very noticeable and not harmful to health, it is not necessary to seek medical help. It may be enough to make some lifestyle changes. Often this is what helps children and adolescents whose bodies are still in the developmental stage. Over time, under the influence of the growth process, the hump may disappear.
Method 2 of 3: Adjust your lifestyle
Step 1. Keep objects at eye level
One of the most common reasons for the appearance of a hump is the constant presence of the head in an inclined position when we look at certain things located below, although it would be much better if we were looking forward or up. When you write a message or watch a video on your smartphone, keep it at eye level. The same goes for e-books. You can also buy a laptop stand to raise it to eye level.
Step 2. Start an alarm to monitor your posture
It is very easy to forget about correct posture during the day, especially if you are at work. Set your alarm every half hour to remind you not to slouch while sitting at your computer. As soon as he rings, you remember to straighten your back and straighten your shoulders.
You can also stick a piece of paper somewhere near the workplace with a reminder "Straighten your back!"
Step 3. Sleep on an orthopedic pillow
Go to an orthopedic salon and get a sleep pillow. It will keep your head and neck in the correct position throughout the night. Orthopedic pillows are usually made of foam material. There are two bolsters along the edges of the pillow, and in the middle there is a recess for the head.
- Expect it to take some time to get used to the unusual shape of the pillow. It may be uncomfortable to sleep on your stomach or on your side at first, but you will get used to it over time.
- Sleeping on a firm mattress also helps to straighten the hump.
Step 4. Increase your intake of foods that contain calcium and vitamin D
These substances are responsible for bone growth and health. Try to consume more foods such as cheese, fortified juices, cereals, green leafy vegetables, and citrus fruits. Take oranges with you to work as a snack, and eat kale salad during your lunch break.
You can add multivitamins in capsules to this so that the body is always provided with calcium and vitamin D, but it is still best to get these substances from food, and vitamin D through sunlight
Method 3 of 3: Exercise to strengthen your back and neck muscles
Step 1. Make a bridge
The benefit of this exercise is that when you do it, you train your body to bend backward rather than lean forward. Lie with your back on the mat. Bend your knees and place your feet on the mat. Bend your elbows and place your palms near your head. Place your feet and hands on the floor and lift your pelvis. The knees should be in line with the ankles. Hold this position for 10 seconds.
When returning to the starting position, do not fall to the floor. Tighten your muscles and slowly lower your pelvis
Step 2. Perform arm lift with elastic band
Take the tape with both hands from both ends. Straighten your arms in front of you shoulder-width apart, holding them with your palms down. Spread your arms, slightly bent at the elbows, and touch the tape to your chest. Do a few repetitions.
This exercise does not involve a high load, so a large number of repetitions can be performed
Step 3. Rotate your arms around the axis
This back strengthening exercise can be done every day. Stand up straight and spread your arms out to the sides, keeping them at shoulder level. Rotate the hands around the axis so that the thumbs are facing back, then slowly rotate the hands back. Keep your hands in place. Do some repetitions. Step 4. Stretch the pectoral muscles in a standing position on all fours.
In the presence of a hump, the muscles of the back usually have reduced flexibility. To make them more mobile, get on all fours on the rug. Place your right palm on the back of your head. Lower your elbow to the left pectoral muscle, then lift it back up, trying to move your arm as far as possible. When doing this, do not lift your left arm and knees off the floor.
- To get the most out of the exercise, keep your gaze on your moving elbow.
- Exercise on the opposite side to work out the muscles evenly.
Step 5. Do the swimmer exercise
Lie on your stomach on the mat. Extend your arms and legs. The palms should be turned towards the floor, the head should be on the floor. Raise your head along with your right arm and left leg, hold this position for a few seconds, then lower your limbs to the floor and do the same with your left arm and right leg.
Advice
- If you decide to cure kyphosis, please be patient. The hump didn't appear overnight, so keep in mind that it will take some time before you see results.
- For neck and back pain, over-the-counter pain relievers can be taken. Strictly follow the dosage indicated in the instructions for use.