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As we age, it's common to notice posture changes: shoulders rounding, head leaning forward, back starting to curve. You might associate this with older adults and wonder: will this happen to me? Can I prevent it?
It's sometimes called "hunchback" or "roundback," but the medical term for a curved back is kyphosis.
When the curve is beyond what's considered normal (greater than 40 degrees), we refer to this as hyperkyphosis. In more severe cases, it may lead to pain, reduced mobility and physical function, or lower quality of life.
Here's how it happens, and how to reduce your risk.
A healthy spine has an elongated s-shape, so a curve in the upper spine is completely normal.
But when that curve becomes exaggerated and fixed (meaning you can't stand up straight even if you try), it can signal a problem.
One common cause of a curved back is poor posture. This type, called postural kyphosis, usually develops over time due to muscle imbalances, particularly in younger people who spend hours:
Fortunately, this kind of curved back is often reversible with the right exercises, stretches and posture awareness.
Older adults often develop a curved back, known as age-related kyphosis or hyperkyphosis.
This is usually due to wear and tear in the spine, including vertebral compression fractures, which are tiny cracks in the bones of the spine (vertebrae).
These cracks are most often caused by osteoporosis, a condition that makes bones more fragile with age.
In these cases, it's not just bad posture—it's a structural change in the spine.
Signs of age-related hyperkyphosis include:
Other causes of a curved back include:
In addition to these structural conditions, arthritis, and in rare cases, spinal injuries or infections, can also play a role.
Yes, especially if you've noticed a curve developing, have ongoing back pain, or have lost height over time.
These can be signs of vertebral fractures, which can occur in the absence of an obvious injury, and are often painless.
While one in five older adults have a vertebral fracture, as many as two-thirds of these fractures are not diagnosed and treated.
In Australia, the Royal Australian College of General Practitioners and Healthy Bones Australia recommend a spine X-ray for:
If you're young or middle-aged, the habits you build today matter.
The best way to prevent a curved back is to keep your bones strong, muscles active, and posture in check. That means:
Pay attention to your posture while sitting and standing. Position your head over your shoulders and shoulders over your hips. This reduces strain on your spine.
Focus on exercises that strengthen the muscles that support an upright posture, particularly the upper back and core, while improving mobility in the chest and shoulders.
In general, you want to prioritize extension-based movements. These involve straightening or lifting the spine and pulling the shoulders back.
Repeated forward-bending (or flexion) movements may make things worse, especially in people with osteoporosis or spinal fractures.
Good exercises include:
Flexibility and balance training (such as yoga and pilates) can be beneficial, particularly for posture awareness, balance, and mobility. But research increasingly supports muscle strengthening as the cornerstone of prevention and management.
Muscle strengthening exercises, such as weight lifting or resistance training, reduces spinal curvature while enhancing muscle and bone mass.
If you suspect you have kyphosis or already have osteoporosis or a vertebral fracture, consult a health professional before starting an exercise program. There may be some activities to avoid.
If it's caused by poor posture and muscle weakness, then yes, it's possible.
But if it's caused by bone changes, especially vertebral fractures, then full reversal is unlikely. However, treatment can reduce pain, improve function, and slow further progression.
Protecting your posture isn't just about appearance. It's about staying strong, mobile and independent as you age.
This article is republished from THE CONVERSATION under a Creative Commons license. Read the original article.
Authors: Jakub Mesinovic and David Scott
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