How to Avoid a ‘Hunchback’ and Correct Your Posture

One of the worst conditions derived from ankylosing spondylitis is the development of a ‘hunchback’.

As your spine stiffens up and bends forward, you may feel like daily activities become much more of a hurdle. Socialization is also heavily impacted once you cannot look someone in the face.

Still, those with a hunchback posture can revert their condition by taking the time to do some posture strengthening exercises.

Even those who simply have poor back posture could benefit from hunchback exercises. It is especially advised to those who spend hours on end sitting on their sofa watching TV or who are unfortunate to have a particularly sedentary job.

So, if you are looking to correct your posture and alleviate hunchback pain, you would do well to follow these tips to maintain your spine properly aligned.

1. Enforce good posture at all times.

Your spine will be perfectly aligned when you square the shoulders, relax the neck and keep it upright with the head facing forward – make a mental note to not stare at the floor while walking.

Try to keep the body vertically aligned, as if there is a string pulling from the top of your head.

2. Maintain a proper sleeping position.

You can improve your posture even while you sleep, provided that you have a firm mattress and sleep in a position that fosters spinal alignment.

The best sleeping position for hunchback posture correction is on the back, with a short pillow under the neck. Folding your knees can hinder the effect, so try your best to sleep with them straight.

3. The most uncomfortable the chair, the better.

You might be tempted to find a perfectly comfortable work or dining chair, but that will not help fix your posture.

The best chairs for hunchback correction are those that do not recline and that will keep your back posture perfectly straight. If you need some extra support, you may cushion your lower back with a small pillow.

4. Stretch your legs from time to time.

If you happen to have a desk job, try to get up and move around a little as frequently as possible.

You do not need to head outside for a walk; just a few simple stretches indoors can remarkably help improve the posture of the body.

Remember that simple, consistent posture strengthening exercises can go a long way in helping you prevent hunchback pain and promote good posture.