There are ways to fix a hunchback via medical treatment and lifestyle changes.Reach out to your doctor when you notice the curve.They can refer you to a specialist or fit you with a brace.You can strengthen and stretch your back and neck on your own.The curve can be stopped by changing your sleep and work habits.
Step 1: Go to the doctor.
If you notice a hump or rounding of your shoulders, it's a good idea to bring it to your doctor.If you have a hunchback, you can schedule an appointment to discuss it.At the visit, your doctor may want you to reach for your toes.They will look for any deviations from your spine.If your doctor suspects that you have Kyphosis, they may order a series of X-rays or a magnetic resonance image.
Step 2: Work with a physical therapist.
Your primary care doctor can refer you to other specialists who can develop a treatment plan for your hunchback.Various sessions may be used to align your muscles and bones.Strengthening the muscles in your back and neck area can be accomplished with the help of a physical therapist.
Step 3: A brace is required.
If you go to see your orthopedist, they can fit you with a neck or back brace.Your doctor will tell you to wear this brace for a certain period each day.You could wear the brace at night.Under clothing is where most braces are designed to be.Some braces are made out of harder plastic pieces, while others are composed of a series of thick straps.It is recommended that you wear your brace as much as your doctor suggests.
Step 4: Only in the most severe situations will you agree to surgery.
Most doctors only recommend spine surgery to patients who need a higher level of care because it is a very serious procedure.A hunchback can be treated with a series of screws and rods.After surgery, most people begin physical therapy.The majority of people recover from the surgery in a year.Most pre-surgery activities can resume at that point.Kyphoplasty is a surgical option.A balloon is placed between the back bones.
Step 5: Leave it alone.
If your hunchback isn't causing any health problems, then you might want to wait to treat it.It is possible to make some simple lifestyle changes.The bodies of younger children and adolescents are still developing.The growth process might cause the hunchback to disappear.
Step 6: The items should be kept at eye level.
One of the best ways to develop a hunchback is to look down at objects instead of looking up.It's a good idea to position your cell phone at eye level when texting or browsing.Do the same thing with your book.To elevate your laptop to eye level, you can purchase a rack or stand.
Step 7: To check your posture, set an alarm.
It's easy to forget to hold yourself upright at work.Put an alarm on your phone to wake you up every 30 minutes.Pull your shoulders back when the alarm sounds to make sure your posture is correct.Some people like to write reminder notes around their desk.
Step 8: You can sleep with a pillow.
Look through the pillow offerings at your local sleep store.A pillow that can hold your head and neck in proper alignment is a must have.These pillows are made of foam and have ridges in the middle of them.When transitioning from a traditional pillow to a contoured one, be prepared for a period of adjustment.It can be difficult to sleep in any other position other than on your back.It's possible to improve your hunchback by sleeping on a firm bed.
Step 9: There are a lot of foods with calcium.
The growth and maintenance of healthy bones can be done with the help of these two vitamins.Add more cheese, fortified juice or cereals, leafy greens, and fruit to your diet.You can make a salad for lunch or take an orange to work.If you want to get enough calcium and vitamin D from the sun, you should take a multivitamin.
Step 10: Push into the bridge.
The exercise encourages your body to go backwards instead of forwards.Lie down on your back on an exercise mat.Put your feet on the mat.Lift your pelvis by pressing your feet and arms into the mat.Your ankle should be in line with your knees.Try to hold this position for at least 10 seconds.Don't just drop to the mat when you go back down.Keep your muscles flexed the entire time by slowly lowering yourself.
Step 11: Stretch with bands.
Hold one side of the band in your hand.Put your hands in front of you and look down.When the band touches your chest, bend your elbows only slightly and pull your hands apart.It is okay to do a high number of reps because this is a light exercise.
Step 12: A crucifix stretch is performed.
You can do this every day to strengthen the muscles in your back.Stand up and hold your arms up.They should be kept at shoulder height.Put your hands together until your thumbs are pointing in a different direction.Slowly move your arms back.Place your arms in a straight line.Release and repeat.
Step 13: Do t-spine rotation.
If you have a hunchback, you may also have reduced mobility.If you want to boost it back up, you have to do an exercise mat.Place your right hand on the back of your head.Put your right elbow under your left pectoral muscle.While keeping your other hand and knees on the mat, swing it slowly upwards.To get the most benefit from this move, follow your rotating elbow with your eyes.You should switch sides to balance your body.
Step 14: Do a move in the water.
Lie down on an exercise mat.Your arms and legs should be extended in front and behind you.The mat should be facing the palms.Rest your head on the mat as well.Lift your head up along with your arms and legs.Hold them for a while.Drop them down and repeat with your head, left arm, and right leg.