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Workplace wellness & postural assessment in the workplace


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3 tips to prevent the dreaded hunchback

When we think of a hunchback we automatically think of the hunchback of Notre Dame, or an elderly person with a large curvature of the spine. Although it’s not just the elderly and the hunchback of Notre Dame that suffer from the hunchback.

I often come across middle aged people who are showing the early signs of a hunchback. Many people develop a hunchback due to poor posture from sitting in an office chair 8 – 12 hours a day.

You may think it won’t happen to you but it’s not only office workers who are showing the signs – it even appears in those who are ‘fit’ and regularly go to the gym.

Being a slave to the desk continues to show us the importance of correct posture and ergonomic set up. I know I continue to bring this up but it’s so important to take care of your body, and do what you can to improve your overall health. This includes investing in a proper ergonomic desk set up and seeking help when you need it.

No one wants to have a hunchback – it’s not just a bad look it also puts a lot of strain on your body.

What is a hunchback?

Hunchback posture is also known as kyphosis, which means the condition of having a hump.

Kyphosis is the clinical term for an unnatural curvature in the thoracic spine.

The excessive curvature of the thoracic spine causes the presence of a hump as the skin, muscles and fat of the upper and middle part of the back are pushed outwards.

Hunchback dangers

When people have a hunchback their spines don’t remain in a neutral position, the spine actually starts to curve outwards. This position of the spine will cause an imbalance and an overcompensation – causing the muscles to work a lot harder than they have to.

Having a hunchback will also reduce breathing quality and the fullness of the breath (due to the curvature of the spine). This will lead to low levels of oxygen in the blood, body and brain and increase levels of carbon dioxide.

Not only does a hunchback cause a huge amount of stress and strain on your back it also results in back pain, muscle aches, osteoporosis and could lead to arthritis.This is why it’s important to make sure you have correct posture when sitting and standing.

3 tips to prevent the dreaded hunchback

 1.   Wall push ups

This is a great exercise that will give your shoulders a fantastic stretch. Make sure your posture is correct whilst doing this exercise.

  • Tuck your stomach in
  • Don’t stick out your rear
  • Take a step back from the wall
  • Push in then out

wall push up

You’ll not only be improving your posture you’ll also be working some of your core muscles.

 2.   Adjust your seat

While you’re sitting at work, try to lean back every now and then. Make sure you’re sitting at a 135-degree angle – this will help reduce compression of the discs in your spin. Buy a chair that supports your lower back and make sure your head is upright.

 3.   See a professional

When you book a session with us not only will we try and correct your posture, we will also show you how to continue to improve your posture as well. We can also take a look at your ergonomic set up and tell you how it can be improved. Do your body a favour and get in touch with us today.

Brenda Hill
Your Workplace Wellbeing Advocate