Kyphosis, or an abnormal curvature of the spine, can have several causes and ranges from mild to extremely debilitating. Most doctors prefer to begin treating conservatively at first, resorting to surgery only in extreme circumstances. This means that the first step for most patients is exercise. Exercise does not treat all types of kyphosis, but it helps to reduce pain in a majority of cases.
Step 1
Visit your doctor to determine the extent and cause of your curvature, and to make sure it is safe for you to exercise. Congenital kyphosis is often caused by fused vertebrae, so exercise will not help.
Step 2
Learn proper posture, and make it a habit. Keep your ears over your shoulders and your shoulders away from your ears. Sit or stand up tall, with your spine erect and your shoulders over your hips. Stand with your feet planted below your hips, putting more weight on the balls of your feet rather than the heels.
Step 3
Strengthen your back muscles by performing weighted deadlifts, back extensions, pull-ups and heel beats. Focus on making each move smooth and fluid, and maintain proper form at all times. Work your back three times per week, with a day of rest in between.
Step 4
Work on core strength by doing crunches from the top, bottom and sides. Take a Pilates class for a complete core-based workout. Work on isolating our core muscles instead of relying on leverage or body motion to complete each movement. Work your core three times per week, with a day of rest in between.
Step 5
Swim for an aerobic workout. Swimming is nonimpact, raises your heart rate and promotes good posture because your body is stretched out at full length in the water. Cycling is another good option if you use a bike with a high seat angle and straight handlebars so you don't hunch. Avoid high-impact activities like running.
Step 6
Incorporate a full-body strength-training routine into your schedule, working every major muscle group at least twice per week. Kyphosis can cause osteoporosis, and resistance training can help you build muscle mass.
Step 7
Develop a stretching routine. Stretch after every workout, but stretch your body separately every day as well. Pay special attention to the muscles in your back and abdomen, as well as your hamstrings and hip flexors. If these muscles tighten up, they can pull you out of alignment.
