Kyphosis causes your spine to curve outward.The curve is referred to as a "hunchback."It can make you feel self-conscious if you have mild kyphosis.The good news is that the most common types can be avoided.Answers to some of the most pressing questions about Kyphosis can be found here.
Step 1: Poor posture is the most common cause of Kyphosis.
Poor posture can cause the spine to grow out of alignment in children and teens.Osteoporosis and other conditions can also be a factor in the cause of adult kyphosis.Other less common causes include cancer, Tuberculosis, and spina bifida.
Step 2: Strengthen your core and maintain good posture.
Poor posture is the main cause of kyphosis and can be prevented with good posture.Stand and sit with your shoulders back and chest up.Good posture and a strong core help strengthen your core and improve your posture.Carrying a heavy backpack on one shoulder can cause your spine to be thrown out of alignment.Carry your backpack with the straps over both shoulders or use a roller bag.
Step 3: Stay active and be aware of your posture.
If you've gotten into the habit of hunching over, it's a good idea to make a conscious effort to check your back position every few minutes.If you want your shoulder blades to fall on either side of your spine, sit or stand with your shoulders down and back.If you have good posture, you might have to change your workspace.Raising the screen to eye level will help if you find yourself constantly hunching over your computer.You can put both of your feet on the floor with your knees at right angles by sitting in a chair that is at a height.If you can, get up and stretch or walk around at least once an hour.
Step 4: Basic core exercises should be included in your exercise routine.
When you hear "core," you probably think about your abdominal muscles, but your core actually includes all the muscles in your torso.Start with basic exercises that you can do at home.You can find a core challenge online if you're looking for a good way to start core fitness.The 30-days programs use bodyweight exercises and gradually increase the number of reps.After completing your first challenge, you'll notice a difference.
Step 5: Both yoga and pilates are excellent.
If you find yoga intimidating, don't worry, it's not like you have to be super flexible to do yoga.If you feel self-conscious, start at home with free videos.The core is strengthened by martial arts practices.Cardio exercises strengthen your back and keep it flexible.Maintaining a healthy weight is important.If you feel like you need to lose weight, talk to your doctor.If you want to achieve your goals, they can recommend a diet and exercise program.
Step 6: Two of the most common types are postural and Scheuermann's kyphosis.
Teens and adults are affected by both of these types.When your spine has a wedge shape, you have Scheuermann's Kyphosis.Poor posture can cause or contribute to Scheuermann's kyphosis, which is related to these 2.The curve in your spine doesn't change no matter what position you're in.The curve will move or disappear when you change positions.It might go away completely if you lie down on your back.Congenital kyphosis is a common type that affects younger children.It's not possible to prevent this type of Kyphosis.
Step 7: There are early signs of back pain and a hump on your back.
The rounded appearance of your shoulders is caused by the hump on the back.You might feel fatigued due to the constant back pain.When you're standing up straight, the curve might be more noticeable than when you bend over.
Step 8: A physical exam and X-rays are what your doctor uses to diagnose Kyphosis.
The X-rays would only be used to confirm the diagnosis if the curve is more pronounced.During the exam, your doctor will be able to observe the degree of curvature in your spine and see if it affects your balance or range of movement.
Step 9: Kyphosis can be treated with back braces in children.
It will keep the curve from getting worse if you wear a brace.You're less likely to have kyphosis later on if you have good posture.While the spine is growing, braces are only recommended.It happens when you're 14 or 15 years old.A brace won't fix the position of your spine if you're an adult who's stopped growing it.
Step 10: Depending on your age and the severity of the curve.
Specific exercises that strengthen the muscles in your upper back and core will be recommended by your doctor.You can make sure you're doing the exercises correctly if they recommend physical therapy first.Good posture will help.Your doctor may recommend a diet and exercise plan to get you to a healthy weight if you are overweight.Your doctor may recommend surgery in the most severe cases.Ask your doctor to help you understand the benefits and potential outcome of surgery if you find it scary.
Step 11: It is only necessary for the most severe cases.
Your doctor might recommend surgery if the curve in your spine is greater than 75 degrees.Kyphosis can be corrected with the use of spine fusion surgery.The surgeon lines up your spine in a straighter position and bonds it with small pieces of bone.As the bones heal, they make your back straighter.
Step 12: It can take several months to correct postural kyphosis.
Kyphosis can be corrected with exercises to strengthen your upper back and other core muscles, but it can take some time.It won't go away overnight, so have patience and remind yourself that the curve did not appear overnight.Keep yourself motivated by celebrating small signs of progress.It will take 3-6 weeks to recover from surgery.Physical therapy will be prescribed by your doctor after surgery.
Step 13: Follow the doctor's instructions.
It's not gone for good if you had treatment or surgery to correct your kyphosis.The curve might be developed again if you don't strengthen your upper back and core muscles.If you want to keep your spine healthy, talk to your doctor about exercises.If your curve was more severe, your doctor might recommend physical therapy as well.The good news is that the return would be caught quickly, as your doctor will monitor the curve of your spine after treatment.