How to Correct a Kyphosis

Are you tired of looking like a hunchback? Does your back hurt all the time? Well, fear not, my friend, because today we’re going to talk about how to correct a kyphosis. Yes, you heard it right, we’ll help you straighten that spine of yours and get rid of that pesky hump.

Understanding Kyphosis

First things first, let’s talk about what kyphosis is. Kyphosis is a condition where your spine curves excessively, causing a hump to form in your upper back. It can be caused by a variety of factors, including poor posture, osteoporosis, spinal fractures, and genetic factors.

Identifying Kyphosis

The first step in correcting a kyphosis is identifying whether or not you have it. Here’s a quick test you can do at home:

  1. Stand with your back against a wall, with your heels about six inches away.
  2. Place your hand behind your neck, and your other hand behind your lower back.
  3. If you can fit a hand between your back and the wall at any point, you may have kyphosis.

Correcting Kyphosis with Exercise

Now that you know you have kyphosis, it’s time to get rid of it. The best way to do that is through exercise. Here are some exercises you can do to help straighten your back:

Upper Back Extension

  1. Lie on your stomach with your hands behind your head.
  2. Slowly lift your head, shoulders, and upper back off the ground.
  3. Hold for five seconds, then release.

Cat-Cow Stretch

  1. Get on all fours, with your hands under your shoulders and your knees under your hips.
  2. Inhale and arch your back, looking up towards the ceiling.
  3. Exhale and round your spine, looking towards your belly button.

Wall Angels

  1. Stand with your back against a wall and your arms at your sides.
  2. Slowly raise your arms up the wall, keeping your elbows and wrists in contact with the wall at all times.
  3. Lower your arms back down to your sides.

Correcting Kyphosis with Posture

Another way to correct kyphosis is through proper posture. Here are some tips to help you sit and stand up straight:

  1. Sit with your back straight and your shoulders back.
  2. Keep your feet flat on the ground.
  3. Make sure your computer screen is at eye level.


Kyphosis may seem like a daunting condition, but with a little bit of effort, you can correct it. By doing exercises, maintaining good posture, and being mindful of your back, you can straighten that spine and say goodbye to that hump. So go ahead and give these tips a try, and let us know how it works for you.


Is kyphosis painful?

Yes, kyphosis can cause back pain, especially if left untreated.

Can kyphosis be cured without surgery?

Yes, kyphosis can be corrected with exercises and proper posture. Surgery is usually only necessary in severe cases.

How long does it take to correct?

It depends on the severity of your condition and how diligent you are with your exercises and posture. It could take a few weeks to several months.

Can kyphosis come back after being corrected?

Yes, if you stop doing your exercises and revert to poor posture, your kyphosis may return.

Can yoga help?

Yes, yoga can be a great way to stretch

Want to learn more?

Check out our fitness courses; whether you want to start a career as a fitness instructor or already working in the leisure industry and want to develop your skills, we’ve got you covered. Head over to our courses page, or if you need assistance, reach out to one of our tutors via our contact page.

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