Benefits of Avoid the Hump

3 Excellent Yoga Postures to Avoid the Hump

Having to avoid the hump on the back is a problem that many people nowadays suffer from around the world, in fact it is considered one of the most common deviations of the spine.


It is essential that you know to avoid the hump that the spine is shaped by nature by a total of 4 curves, which are: coccyx, lumbar, thoracic and cervical.

That avoid the hump that usually appears on the back is called medically as kyphosis, but really should be called hyperkyphosis because the curve with which the back naturally is called kyphosis.

As for hyperkyphosis, it occurs when the curve that occurs naturally in the column is altered, specifically in the upper area of ​​the same. One of the most characteristic signs of this problem is that a hump develops in the dorsal part of the back.

  Benefits of Avoid the Hump

Therefore, if you walk while doing it, bending over, and in some cases presenting discomfort in the back, you may suffer from hyperkiphosis, which is the product of adopting bad positions when walking or sitting, even when you are standing without moving, All this can affect your health, especially your spine which can even receive irreversible damage over time.

Causes of the avoid the hump

Hyperkyphosis is more common in older adults, anyone at any age can suffer from it. However, it is a pathology that is associated with age and therefore usually develops after a time of osteoporosis because the bones are weakened to the point that the spine can fracture and compress.

When hump occurs in children and adolescents, usually due to problems in the formation of the spine or because you have a fracture in some bone in it.

When hyperkyphosis occurs mildly, it is not usually very problematic for the person, however when it is serious it can cause quite annoying pains and disfigure the back.

Most common causes of hyperkyphosis

Birth defects

In childhood when the spine does not develop properly, then the vertebrae can not be properly formed which will lead to hyperkyposis.

Degenerate discs

The discs are very soft and have a shape similar to that of a circle, the function of which is to act as a shock absorber located between the vertebrae of the spine. As time passes, the discs dry out and decrease in size, which makes the person more likely to develop hyperkyphosis.


It is a disease that causes the bones to thin so it is possible to cause the vertebrae to collapse, meaning that they fracture because they are compressed. This disease usually occurs in adulthood, especially in women.


When the cancer damages the spine, it is capable of causing a weakening of the vertebrae, the same happens with the treatment of this disease such as radiation, chemotherapy, etc., since they increase the risk of fractures in the spine.

Tips to avoid the hump

Avoiding the hump on the back will not only affect you physically but also that suffering from it hurts your health, however you should not worry as this has a solution and with these tips you can improve your posture.

  • Put books in your head: You may have heard of this tactic or seen it even in movies; The reason for this is that it is very effective, therefore if you walk by placing books on your head and make sure that they do not fall, it will help you improve your posture, this should be done 3 times weekly.
  • Imagine a straight line: This is very easy to do and quite effective, the best thing of all is that you can do it anywhere and at any time of the day, you should only make yourself aware that there is a kind of straight line on the floor and you should walk on it with your eyes to the front, you could even imagine that it is a loose rope and therefore you should try not to fall.
  • Attach to a chair: Although it may seem a little drastic, it is very useful when you have a hump. You only have to tie your back to the chair which you are going to sit on, so that your back is kept in a straight position.

Yoga postures to treat or prevent the hump

A great alternative to treat or prevent this problem in the back is the practice of yoga, in fact until there have been studies where this has been proven, the people who were part of this investigation at the months showed remarkable improvements in the posture of the back.

Yoga Postures to Avoid the Hump

The yoga postures that are most recommended for this are those that work the muscles of the back, shoulders and chest, in such a way that they end up improving the posture. Among the most effective yoga postures to avoid the hump are:

Locust position

Initially you should have your hands on the floor, at a level that is behind the shoulders, then move them to the waist. You will proceed to inhale and gently push your hands against the floor so that it is easier to elevate the area above your trunk. Keep your hands on the site while you perform this position. When you have your chest raised, you must raise your arms parallel to the floor and stretch your back to reach the tips of your fingers. You have to raise your arms as if a counterweight were present.

Bow position

Lie face down, placing your hands on the sides of your body, raise your legs until you make a shape similar to an ‘L’. Slowly you have to touch your ankles with your hands and grasp them firmly, then you have to gently make a movement that allows you to lift your back and your head.

Tips to avoid the hump

Staff position

You have to sit on the floor extending your legs to the front, place your hands in the area of ​​the hips, you must sit on top of your hamstrings. Subsequently, you will have to flex your feet superiorly and bring all the toes towards you.

Then you have to proceed to bend your shoulders to your ears and then lower them while at the same time stretch your shoulder blades to your back. You have to center your head on your shoulders, lengthen the torso up.

Then you put your hands on the ground at the sides of your hips. Stay in this position for a time of five minutes.


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