If your upper back slouches forwards, you likely have Hunchback Posture. It’s very common, and in most cases, it can be improved or reversed.

In this blog post – you’ll learn the causes of a Hunchback Posture, tests to determine if you have it and exercises/stretches to fix this posture.

In This Blog Post

• What is Hunchback Posture?
• Is It Dangerous?
• How To Determine If You Have It
• Causes
• Exercises To Fix Hunchback Posture
• Common Questions

What Is Hunchback Posture?

Hunchback Posture (also known as Thoracic Hyperkyphosis) is where the upper back is excessively rounded forward.

The Thoracic spine forms a curved-like appearance (… which resembles the letter “C”).

Is It Dangerous?

Although having a hunchback posture is not inherently dangerous, it is generally considered less than optimal in my opinion.

A slouched upper back influences the position of other areas of the body which may lead to:

Test for Hunchback Posture

Here are 3 simple ways to determine if your Thoracic Spine is hunching forwards.

1. X-Ray

An X-ray of your spine from the side view can be used to determine if you have a hunched back.

(Keep in mind – Getting an X-ray will involve being exposed to a degree of radiation. If you do not want to expose your body to radiation, try out the other methods mentioned below.)

2. Observation

Instructions:

• Take a photo of your side profile.
• Take note of the shape of your upper back.

3. Wall Test

Instructions:

• Stand up with your back to a wall.
• Have the back of your feet slightly away from the wall.
• Aim to have your whole spine flat against the wall.
• Do not over arch your lower back.
• Can you keep the majority of your back in contact with the wall?

Causes

Here are 7 different causes of the Hunchback Posture.

1. Poor Sitting Posture

Think about it:

What is your posture throughout the day?… Are you sitting up right?… Or is your upper back slouching forward?

The position you habitually place your body throughout the majority of the day is what your posture will naturally default to in the long term.

2. Sleeping Position

Generally speaking – people spend about 6-8 hours sleeping per day.

Therefore – your sleeping position over the long period of time has a potential to affect your posture.

The following sleeping postures can encourage a hunched upper back:

3. Muscular Imbalance

An imbalance in the muscles responsible for the ideal posture can lead to a Hunchback Posture.

Weak Muscles

Tight Muscles

These muscles will be specifically addressed in the Exercise Section of this blog post.

4. Low Confidence

Did you know that your level of confidence can affect your posture?

Low confidence and/or self esteem may present itself through a hunched posture.

How you feel mentally can be expressed physically through your body language.

5. Gut Issues

Chronic abdominal pain can force the body to adopt a curled up/hunched posture in attempt to minimize pain.

6. Excessive Abdominal Crunching

Excessive sit ups/crunches can lead to tight upper abdominal muscles.

This can result in the Thoracic spine being pulled into a slouched posture.

7. Conditions

A pronounced upper back curve is also characteristic in conditions such as Osteoporosis and Scheuermann’s Disease.

(With these structural conditions – there will likely be a limit as to how much we can influence the shape of the spine through conservative means.)

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How to fix Hunchback posture

STEP 1: Releases
STEP 2: Stretches
STEP 3: Joint Mobilization
STEP 4: Thoracic Extension Exercises
STEP 5: Strengthening Exercises
STEP 6: Address Sitting Posture
STEP 7: Address Other Areas

STEP 1: Releases

The first step is to release the tight muscles that pull the posture forwards.

Chest

(Target Muscle: Pectoralis Minor)

Instructions:

• Lie facing downwards on the floor.
• Place a massage ball underneath the chest region.
• Relax your body weight on top of the massage ball.
• Perform a gentle circular motion over the ball.
• Keep your muscles relaxed throughout exercise.
• Be sure to cover the entire chest muscle.
• Perform this release for 60 seconds.
• Repeat on the other side.

Upper Abdominal

Instructions:

• Lie down on your stomach.
• Position a massage ball underneath the upper abdominal region.
• Place an appropriate amount of body weight on top of the ball.
• Make sure to keep your abdominal muscles completely relaxed.
  • (Tip: Taking deep breaths in/out will help with this. )
• Make sure to cover the entire area slightly below the lower rib cage.
• Continue for 60 seconds on each side.

(Note: DO NOT place an excessive amount of pressure into your abdominal region! There are many sensitive organs in this area which can be subject to injury when too much pressure is applied.)

Latissimus Dorsi

Instructions:

• Lie down on your side.
• Place a foam roller directly under the side of the rib cage.
• Apply an appropriate amount of body weight onto the foam roller.
• Roll your body in an up/down motion.
• Make sure you cover the entire muscle.
• Duration: Continue for 2 minutes on each side.

Intercostal (Anterior)

(The anterior Intercostals are the muscles which are located between the ribs at the front of the chest.)

Instructions:

• Locate ribs 6-10 at the front of your lower chest.
  • (If you place your palms on the ribs below the nipple region, you should be in the right area.)
• Locate the Intercostal muscles which are situated between the rib bones.
• Using your finger tips, firmly press into these muscles.
• Once you have found an area of increased tension, take a deep breath in as you start to sink your fingers into the muscle.
• Continue for 60 seconds on each side.

STEP 2: Stretches

The tight muscles associated with the hunched posture will need to be stretched.

Chest

Instructions:

• Place your hand/forearm up on a door frame.
• Pull your shoulder blade backwards.
• Lunge forward.
• Aim to feel a stretch in the chest region.
• Hold for 30 seconds.

For more stretches:

See Post: Chest Stretches

Abdominal/Intercostal

Instructions:

• Lie down on your stomach.
• Place your hands on the ground in front of you.
• Keep your belly button in contact with the floor.
• Apply pressure through your hands and lean backwards.
• Take a deep breath into your abdominal region.
• Aim to feel a deep stretch in the upper abdominal region.
• Hold for 30 seconds.

Want more stretches for the abdominal region?

See Post: Abdominal Stretches

Latissimus Dorsi

Instructions:

• Lie down on your side.
• Place your elbow onto the side of a soft couch.
• Allow your body to sink towards the floor.
• Stretch the bottom leg away from the rest of your body.
• Aim to feel a stretch on the side of of the rib cage.
• Hold this position for 30 seconds.
• Alternate sides.

For more stretches like this:

See Post: Latissimus Dorsi Stretches

Prolonged Stretch

Instructions:

• Lie on the floor with your bottom at the base of a couch.
• Place your legs onto a couch so that your hips and knee are bent at 90 degrees.
• Place your arms towards your sides.
• Relax in this position for 5 minutes.
• If tolerated, you can place your arms in the over head position.
• Note: If required – Use a pillow to support your neck.

STEP 3: Joint mobilization

If the joints in the Thoracic Spine are locked/stiff, it will be very difficult to change the position of the spine.

Stretch Into Flexion

(The goal with this exercise is to create space between the joints of the Thoracic spine and to expand the rib cage.)

Instructions:

• Sit down on the edge of a chair.
• Interlock your fingers behind your neck.
• Proceed to gently pull your neck downwards.
• Round the upper back forwards as much as possible.
• Aim to feel a stretch in your thoracic spine area.
• Hold for 30 seconds.
• Take deep breaths in whilst in this position
  • Imagine the air expanding the area between your shoulder blades.

Thoracic Rotation

Instructions:

• Sit down on a chair.
• Place your hands as shown in the above picture.
• Rotate your spine (as if to look behind you).
  • Apply force through your hands to provide additional pressure to the movement.
• Oscillate in this end range position for 30 repetitions.
• Repeat on the other side.
• Note: Aim to feel the movement from your upper back, NOT your lower back.

Thoracic Translations

(This stretch is described to stretch the right Upper back area.)

Instructions:

• Sit on the floor with your legs towards your left.
• Place the right hand on the floor to your right side.
• Keep the right arm completely straight throughout this stretch.
• Relax your right shoulder as you lean your weight onto the right arm.
• Glide/Shift your torso towards the right.
• Aim to feel a stretch in the right upper back region.
• You can increase the stretch by taking a deep breath in.
• Hold this position for 30 seconds.
• Repeat on the other side.

Segmental Cat/Cow

Instructions:

• Get into the 4 point kneel position.
  • Hands in line with shoulder joint. Knees in line with hip joint.
• Starting from the neck: Proceed to round your spine down one vertebra at a time until you reach mid-back.
• From here: Start from the mid-back and arch your spine one vertebra at a time until you reach the neck.
• (Imagine the movement like a wave going through your spine.)
• Repeat 20 times.

For more stretches to the Upper Back:

See Post: Thoracic Spine Stretches

STEP 4: Thoracic extension Exercises

The following exercises are design to specifically reverse the forward hunched position of the upper back.

Note: Make sure that the movement is coming from the upper back (… and not the lower back).

Thoracic Extension (Foam Roller)

Instructions:

• Lie down on your back.
• Position the upper back over a foam roller.
• Support the back of your head with your hands
• Arch backwards.
• Make sure you do not flare your lower rib cage out.
  • DO NOT arch your lower back. It is imperative that you isolate the movement to the upper back region only.
• Oscillate in the end range position for 30 repetitions.

Note: If using a foam roller is uncomfortable, try using something softer like a rolled up towel

Wall Lean

Instructions:

• Place both hands high up on a wall in front of you.
• Lean firmly into your hands.
• DO NOT over arch your lower back.
  • Keep your lower rib cage down.
• Aim to feel tension in the middle of your thoracic spine.
• Oscillate for 30 repetitions.

Forward Lean On Table

Instructions:

• Kneel in front of a chair.
• Place the back of your elbows on the seat.
• Keep the elbows close together.
• Keep your shoulder blades pulled backwards throughout this exercise.
• Do not arch your lower back.
• Lower your torso down as low as possible.
• Aim to feel tension in the middle of your back.
• Perform 30 repetitions.

STEP 5: Strengthening Exercise

Once the upper back is more flexible, the next important step is to strengthen the muscles which will promote better posture.

Hinge

Instructions:

• Hold onto an appropriate amount of weight with both hands.
• Have your feet spread apart.
• Push your hips backwards as you hinge forwards at the hips.
• Hinge as low as you can keep a neutral pelvis and spine.
• Do not let the weight in your hands round your upper back forwards.
• Aim to feel the muscles engaged at the back of your spine.
• Return to the up right position.
• Perform 10 repetitions.

For other ways to perform this exercise:

See Post: Hinge Exercises

Chest Lift

Instructions:

• Kneel in front of a stool.
• Place the front of your torso on top of the stool.
• Place your hands behind your head.
• Without over arching your lower back, lift your chest slightly off the stool.
• Aim to feel the contraction in the middle to upper spine and not the lower back.
• Perform 30 repetitions.

Superman

Instructions:

• Lie down on your stomach with your hands stretch out in front of you. (see above)
• Lift up your chest so that it is slightly off the ground.
  • Keep your upper abdominal region flat on the ground.
  • “Peel your chest off the ground”
• Do not over arch your lower back.
  • You should not feel a significant muscular contraction in the lower back region.
  • Aim to feel the contraction in the middle to upper spine.
• Hold this position for 5-10 seconds.
• Repeat 10 times.

Note: If this exercise is too difficult, you can keep your arms by the sides of your body.

sTEP 6: Address Sitting Posture

The mistake most people make is that they perform the suggested exercises on this blog post but then go sit slouched in front of the computer for the next 6-8 hours. DON’T DO THIS!

Your habitual sitting posture has a strong influence on the shape of your upper back.

To prevent your upper back from hunching forwards when sitting, keep the following in mind:

Sternum Lift

Instructions:

• Keep your upper back in an upright position.
• To achieve this – consider lifting the sternum (breast bone) slightly upwards.
• (Note: Make sure that you do not flare out your ribs when doing this.)

STEP 7: Other Areas To Address

Hunchback Posture is commonly associated with the other postural issues.

To completely fix this issue, you may also benefit from addressing any of the following postures that are relevant to you.

Forward Head Posture

A Forward Head Posture is where the position of the head is in front of the mid line of the torso.

Generally speaking – the body will follow where the head goes.

If the head is forward, it is likely that torso will hunch forwards as well.

For a detailed guide on how to address this issue:

See Post: Forward Head Posture

Rounded Shoulders

Having Rounded Shoulders is when the resting shoulder position is in front of the mid line of the torso.

If the shoulders are rounding forwards, it is likely that torso will hunch forwards as well.

For a detailed guide on how to address this issue:

See Post: Rounded Shoulders

Sway Back Posture

The Sway Back Posture is where the pelvis is pushed in front of the line of the ankle.

As a result – the torso will “sway back” in the attempt to compensate for the forward shift of the pelvis.

To maintain balance, the torso hunches forwards.

For a detailed guide on how to address this issue:

See Post: Sway Back Posture

Anterior Pelvic Tilt

The Anterior Pelvic Tilt is where the pelvis is in a forward rotated position.

The position of the torso is strongly influenced by the position of the pelvis.

If the pelvis tilts forwards, this will cause an excessive arch in the lower back.

To compensate for this, the upper back may round forwards.

For a detailed guide on how to address this issue:

See Post: Anterior Pelvic Tilt

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Common Questions

Want to ask me a question? Please feel free to leave me a question in the comment section at the bottom of this blog post.

Is This Fixable?

Yes!

… As long as the joints in your Thoracic Spine have not fused into the slouched position.

(If your joints are fused together, there will be a limit as to how much change can be influenced through conservative means.)

Be consistent with your exercises. Give it time.

How Long Does It Take To Get Rid Of Hunchback Posture?

You should see observable improvements in appearance of your posture after persisting with the suggested exercises for at least 3 months.

In terms of completely reversing this issue, that is very difficult to answer as everyone will vary.

How To Sleep With Hunchback Posture

In terms of sleeping position – I would strongly encourage you to get used to sleeping on your back.

This will use gravity to help stretch your back into a more neutral position.

Additionally – Make sure that you are not using too many pillows under your head as this will curve your upper back forwards.

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Conclusion

Hunchback Posture is the slouching of the upper back region.

It is also referred to as Thoracic Hyperkyphosis.

It can be addressed with the simple exercises as mentioned in this blog post.

If your upper back posture is not improving after persisting with these exercises, it is likely that you will also need to address other aspects of your posture that might be contributing to your overall posture.

Remember to be more aware of your posture throughout the day.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.