A hunchback describes a back that is strongly arched backwards. The human spine consists of the cervical spine, thoracic spine and lumbar spine. Each of these sections has its own natural curvature. The cervical and lumbar spine naturally curves slightly forward (lordosis) and the thoracic spine curves slightly backward (kyphosis). A hunchback is present as soon as the cervical or lumbar spine curves backwards or the thoracic spine curves backwards beyond its natural degree.
Physiotherapeutic intervention
In order to counteract a hunchback, physiotherapeutic measures are used to straighten the spine and bring it back into its natural position. This is done through exercises to strengthen the muscles in the back or chest area. The chest area and back should also be stretched and breathing direction training can be applied.
Regular training and execution of the exercises is essential to counteract a hunchback. In addition, the patient should be shown a back-friendly posture in everyday life (bending, lifting, etc.). These topics might also be of interest to you:
- Postural deficiency
- Posture school
Exercises against a hunchback and hollow back
1. four-footed stand Kneel on a non-slip surface. The knees and feet are hip-wide apart. Support yourself with your hands on the pad.
The knees are just below the hip joints and the hands are just below the shoulder joints, hands are shoulder width apart. Now straighten your spine. To do this, pull your navel towards the spine, straighten your chest and make a slight double chin.
Now let your back sag like a horse’s back. Your hands and legs will support your weight. Take a breath and return to the starting position.
Now form a hump with your back and look down to your feet. Take a breath even in this position before returning to the starting position. You can do this several times.
2. perception Kneel on a surface and sit on your heels. Now push your abdomen far forward and then pull your abdomen back while pulling your pubic bone towards your navel. Perform these rocking movements several times while concentrating on your pelvic position.
What is pleasant? What is uncomfortable or even painful? Try to find the middle as a balance.
3. frog position Kneel on a pad and sit on your heels. Now spread your knees wide apart and lean forward with your upper body until your sternum touches the pad. While doing so, push the stretched arms in front of your head forward.
The elbows should touch the floor if possible. The head is also put down so that the forehead is on the pad. Take a few breaths in this position and then slowly straighten up again. Further strengthening exercises against a hunchback and hollow back can be found in the articles:
- Exercises against a hunchback
- BWS Syndrome – exercises that help
All articles in this series:
