Kyphosis is an abnormal outward curvature -- more than 50 degrees -- of the spine that results in a rounded upper back and possibly a hump. Kyphosis also is known as hunchback or round back. The condition can result from developmental issues, degenerative diseases, osteoporosis involving compression fractures of the vertebrae, or spinal injury. Severe cases can lead to issues with your lungs, nerves and other organs. Physical therapy can be used to treat kyphosis.
Types
Postural is the most common and least severe form of kyphosis. It is attributed to poor posture, does not worsen and sometimes is self-correcting. Exercises that strengthen back muscles and promote good posture can help treat the condition.
Structural kyphosis is the result of spinal abnormalities affecting bones, intervertebral discs, nerves, ligaments or muscles. Symptoms potentially can be treated by general conditioning exercises and physical therapy.
Multiple compression fractures -- broken bones in the spine -- suffered by those with osteoporosis can result in kyphosis. There may be no pain or difficulties with this form of the condition. Still, your doctor might suggest treating the osteoporosis to reduce the risk of additional fractures, which could make the condition worse.
Posture Exercises
Lie flat on the floor with your arms extended out in the shape of a rounded "Y," your thumbs pointed up and your shoulders slightly off the ground. Using your upper back, raise your arms off the floor about one foot and squeeze your shoulder blades together. Lower your arms to the floor. Perform eight to 12 repetitions.
Assume the same position, but move your arms so that they are straight out from your sides. Your body should be in the shape of a cross. Perform eight to 12 repetitions in the same manner.
Stretches
Stand with your arms at your sides. Make a loose fist with your hands, with your thumbs pointed straight ahead -- as if you were making a hitchhiker's signal -- but with your knuckles facing the floor. Slowly rotate your shoulders externally as your pull your arms behind you about six to eight inches, squeezing your shoulder blades together. Hold for a few seconds. Reverse the motion to the starting position. Perform three repetitions.
Lie flat on your back. Wrap a rope or elastic band around one foot. Pull the rope/band tight and raise your leg, while your other leg remains flat on the floor, until your feel the stretch in the back of your upper thigh. Hold for two to three seconds and return to the starting position. Perform six to eight repetitions.
Abs
Lie on a Swiss ball with your navel over the center of the ball. Place your hands and the balls of your feet on the floor. Tighten your abs and raise your right arm and left leg until they are parallel with your body. Hold for a few seconds then return to the starting position. Repeat with your left arm and right leg. Perform six to eight repetitions.
Place your forearms near the top of a Swiss ball and rest on the balls of your feet with your body aligned straight. Hold for 30 seconds. Perform two to three repetitions.
