hunchback meaning

3 Excellent Yoga Postures to Avoid the Hunchback

Avoiding the Hunchback is a problem that many people around the world suffer from today, in fact it is considered to be one of the most common spinal deviations.

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

This hump that usually appears in the back is medically known as kyphosis, although it should really be called hyperkyphosis because the curve of the back is naturally called kyphosis.

Hyperkyphosis occurs when the natural curve of the spine is altered, specifically in the upper part of the spine. One of the most characteristic signs of this problem is that a hump develops in the dorsal part of the back.

Therefore, if when you walk you slouch, and sometimes you feel discomfort in your back, you may be suffering from hyperkyphosis, which is the result of adopting bad positions when walking or sitting, even when you are standing without moving. All of this can affect your health, especially your spine, which may even suffer irreversible damage over time.

Causes of hunchback

Hyperkyphosis is more common in older adults, but anyone at any age can suffer from it. However, it is a pathology that is associated with age and therefore usually develops after a period of osteoporosis as the bones weaken to the point that the spine can fracture and become compressed.

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When hunchback occurs in children and adolescents, it is usually due to problems in the formation of the spine or because of a fracture of a bone in the spine.

When hyperkyphosis is mild, it is not usually very problematic for the person, but when it is severe, it can cause quite a lot of pain and disfigurement of the back.

The most common causes of hyperkyphosis are

Congenital defects

In childhood, when the spine does not develop properly, the vertebrae cannot form correctly, which leads to hyperkyphosis.

Degenerated discs

The discs are very soft and have a shape similar to a circle, their function is to act as a shock absorber between the vertebrae of the spine. As time passes, the discs dry out and decrease in size, making the person more prone to developing hyperkyphosis.


Osteoporosis is a disease that causes the bones to thin and may cause the vertebrae to flatten, i.e. fracture because they are compressed. This disease usually occurs in adulthood, especially in women.


When 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 suffering fractures in the spine.

Tips to avoid Hunchback

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

– Place books on your head: You may have already heard of this tactic or you’ve even seen it in movies; the reason for this is that it is very effective, so if you walk placing books on your head and make sure that they do not fall will help you improve your posture, this should be done 3 times a week.

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– Imagine a straight line: This is very easy to do and quite effective, the best of all is that you can do it anywhere and at any time of the day, you just have to make you mind that there is a kind of straight line on the floor and you should walk on it with your eyes facing forward, you could even imagine that it is a tightrope and therefore you should try not to fall.

– Tie yourself to a chair: Although it may seem a bit drastic, it is very useful when you have a hump. Just tie your back to the chair you are going to sit in, so that your back stays in a straight position.

Yoga postures to treat or prevent Hunchback pain

A great alternative to treat or prevent this problem in the back is the practice of yoga, in fact there have even been studies where this has been proven, the people who took part in this research showed remarkable improvements in the posture of the back after a few months.

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 posture. Among the most effective yoga postures to avoid the hump are:

Lobster pose

Initially you should have your hands on the floor, at a level behind your shoulders, then bring them to your waist. Proceed to inhale and gently push your hands against the floor to help you raise the upper part of your trunk. Keep your hands in place while doing this position.

Once your chest is lifted, you should raise your arms parallel to the floor and stretch your back until you reach your fingertips. You must raise your arms as if a counterweight were present.

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Arch position

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

Pole position

You have to sit on the floor stretching your legs out in front of you, place your hands on your hips and sit on top of your hamstrings. Afterwards, you have to flex your feet upwards and bring all your toes towards you.

Then you have to hunch your shoulders up to your ears and then lower them while at the same time stretching your shoulder blades towards your back. You have to centre your head on your shoulders, lengthen your torso upwards.

Then place your hands on the floor at the sides of your hips. Stay in this posture for five minutes.



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