Back hunching, or kyphosis, occurs when your back suffers from a constant strain due to improper posture. The stress can shift the discs and other bones associated with stabilizing and cushioning your spine, and can lead to long-term spinal injury. Perform stretches and exercises that ease back pain due to a hunched back to help re-establish mobility in your spine and your back. Consult your health-care professional before attempting an exercise.
Sitting Back Stretch
The sitting back stretch works the upper and lower regions of your back. Start by sitting on a chair or comfortable surface with a back support in a slouched position. Slowly draw your back up and briefly arch it outward. Hold for 2 to 3 seconds and relax. Find your correct posture and return to a slouched position. Repeat two to three sets of five to 10 repetitions. Discontinue the exercise if you experience any sharp or uncomfortable pain.
Lying Back Extension
To perform a lying back extension, lay face-down on the floor with your arms slightly extended outward. Bend your arms so you are supporting yourself on your elbows. Slowly raise and lower your upper body, supporting it throughout each movement. Keep your hips on the floor and relax your lower back. Hold for 30 seconds and increase your stretching time to five minutes, or to your comfort level. Perform two to three sets of two to three repetitions and relax. Inhale upon stretching and exhale upon release.
Standing Back Stretch
To perform a standing back stretch, stand with both feet hip-width apart and toes pointed forward. Place both palms near your lower spine with your fingers pointed toward your buttocks. Bend backwards from the waist as far as possible, using your hands as supports and keeping your knees straight. Hold for five seconds and release. Perform two to three sets of five to 10 repetitions throughout the day.
Plank
The plank is performed on the floor, using your forearms to support your body. Begin by lying face-down flat on the floor. Raise your body up and balance on your forearms and toes. Keep your back straight and avoid letting your hips sag. Avoid arching your back as it will throw off your spine's alignment. Hold this position for 30 second to a minute, then relax. Perform one to two sets.
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