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As we age, we often notice posture Changes: Shoulders round, head tilts forward, back begins to curve.
You might associate this condition with older adults and wonder: could this happen to me? Can I stop it?
It is sometimes called “hunched back” or “rounded back,” but the medical term for a curved back is kyphosis.
When the curvature is outside of the normal range (greater than 40 degrees), we call it kyphosis.
In more severe cases, it may cause pain, relief Liquidity and physical function, or reduced quality of life.
Here’s how it happens and how to reduce the risk.
What causes back curvature?
A healthy spine has an elongated S-shape, so curvature of the upper spine is completely normal.
However, when that curve becomes exaggerated and fixed (meaning you can’t stand up straight even if you try), it may indicate a problem.
One of the common causes of a rounded back is poor posture. This type, called postural kyphosis, often develops over time due to muscle imbalances, especially in younger people who spend hours:
- Bent over the table
- Sitting listlessly in a chair, or
- Looking down at the phone.
Fortunately, this rounded back is often reversible with the right exercises, stretches, and postural awareness.
Older adults often develop a curvature of the back called age-related kyphosis or hyperkyphosis.
This is often caused by wear and tear on the spine, including vertebral compression fractures, which are tiny cracks in the bones of the spine (vertebrae).
The most common causes of these cracks are osteoporosisa condition that causes bones to become more fragile as we age.
In these cases, it’s not just poor posture, but structural changes in the spine.
How can you tell the difference?
Symptoms of age-related kyphosis include:
- Even if you try to stand up straight, your back will curve
- back pain or stiff
- Loss of height (anything more than 3-4 cm compared to peak adult height may be considered outside the “normal” aging range).
Other causes of back curvature include:
- Scheuermann’s kyphosis (usually occurs during adolescence when the bones in the spine grow unevenly, causing the upper back to curve forward)
- Congenital kyphosis (a rare condition present from birth caused by improper formation of bones in the spine. It may result in a more severe fixed curvature that worsens as the child grows)
- Scoliosis (where the spine curves into a C- or S-shape when viewed from behind), and
- Lordosis (excessive inward curvature of the lower back when viewed from the side).
In addition to these structural conditions, arthritisIn rare cases, spinal injury or infection may also play a role.
Should I see a doctor for my curvature of back?
Yes, especially if you notice developing curves, ongoing back pain, or a loss in height over time.
These may be signs of a vertebral fracture, which may occur without visible damage and is usually painless.
Although one in five older adults suffers a vertebral fracture, up to two-thirds of these fractures go undiagnosed and untreated.
In Australia, the Royal Australian College of General Practitioners and Healthy Bones Australia recommend spine X-rays for:
- People with kyphosis
- Height loss equals or exceeds 3 cm, or
- Unexplained back pain.
What can I do to reduce my risk?
If you are young or middle-aged, the habits you develop today are important.
The best way to prevent a rounded back is to keep your bones strong, your muscles active, and your posture correct. This means:
- Perform regular resistance training, especially targeting the upper back muscles
- Stay physically active, aiming for at least 150 minutes per week
- Get enough protein, calcium and vitamin D to support bone and muscle health
- Avoid smoking and limit alcohol consumption to reduce risk factors for worsening bone density and overall health
Pay attention to your posture when sitting and standing. Place your head over your shoulders and your shoulders over your hips. This takes pressure off the spine.
What exercises can help prevent and control back curvature?
Focus on exercises that strengthen the muscles that support upright posture, especially the upper back and core, while improving chest and shoulder mobility.
Generally speaking, you want to prioritize expansion-based moves. These include straightening or lifting the spine and pulling the shoulders back.
Repeated forward bending (or flexion) movements may make the condition worse, especially in people with osteoporosis or spinal fractures.
Good exercises include:
- Back extension (lie face down and gently lift chest off the floor)
- Resistance exercises targeting the muscles between the shoulder blades
- Weight-bearing activities (such as brisk walking, jogging, climbing stairs, or dancing) to keep bones strong and support overall health
- Stretch your chest and hip flexors to open up your posture and relieve tightness.
Flexibility and balance training (such as yoga and Pilates) may be beneficial, especially for postural awareness, balance, and mobility. But research increasingly supports muscle strengthening as a cornerstone of prevention and management.
Muscle-strengthening exercises, such as weight lifting or resistance training, can reduce spinal curvature while strengthening muscle and bone.
If you suspect you have kyphosis or have already suffered from osteoporosis or a vertebral fracture, talk to a health professional before starting an exercise program. There may be some activities to avoid.
Can back curvature be reversed?
If it is caused by poor posture and muscle weakness, then yes, it is possible.
But if it’s caused by bone changes, especially vertebral fractures, complete 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, flexible and independent as you age.
Jakub Mesinovic is a researcher at the Institute of Physical Activity and Nutrition at Deakin University
David Scott is Associate Professor (Research) at Deakin University and NHMRC Emerging Leadership Fellow
This article was originally published by The Conversation and is republished under a Creative Commons license. read Original article