The following are some tips on how to prevent a hunchback:
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1. Sit correctly
This is highly recommended if you spend a lot of time sitting in one position in an office or in school. To avoid developing a hunchback, using an ergonomic chair that has adequate back support is an ideal solution.
Alternatively, if you operate a computer for a long period each day, it should be well positioned such that you don’t bend or stretch a lot when operating it.
Normally, stretching your neck forward places a lot of pressure on your back muscles and this results in a hunchback. A good ergonomic chair can be a solution to your sitting position problems.
If you have a good ergonomic chair, always try to keep your back aligned with the chair to avoid leaning forward. In addition, keep both of your feet on the ground always to have your back well aligned with the chair. If your legs can’t reach the ground, a footrest can be an option.
2. Stand up straight
Just like sitting correctly, you should stand up straight to avoid getting a hunchback. If you bend your spine forward for an extended period of time, you may develop a permanent hunchback.
3. Decrease the risk of getting osteoporosis
Osteoporosis is a condition where the bones become extremely porous and prone to fracturing. If you have osteoporosis you are more vulnerable to getting the hunchback because your bones are weak. You should, therefore, decrease the risk of getting osteoporosis by not smoking and not drinking alcohol or coffee.
These three habits have been known to affect bone density by sucking calcium and phosphorus from your bones.
If you reduce their intake, you consequently reduce the risk of developing a low bone mass index which results in weaker bones and eventually causes a hunchback.
4. Get enough calcium
Calcium and phosphorus from foods help strengthen the bones and prevent osteoporosis. To avoid having a deficiency of either, you should intake at least 100 milligrams per day of the minerals. However, postmenopausal women are recommended to take 1500 milligrams of calcium instead. You can get calcium from foods like milk, yogurt and cheese.
5. Practice some yoga
Practicing yoga is an effective way of relieving back pain and correcting posture. Yoga is beneficial in developing a good body posture, improving balance, and strengthening the core muscles in the body, which helps to properly align the body. If you practice yoga frequently, you stand a chance of reducing the possibility of getting a hunchback.
6. Use a back brace
If you have a problem with posture either when standing or sitting, you can use a back brace as a remedy to your problem. A back brace pulls the shoulders and back muscles to keep your spine upright.
The main objective of using a back brace is to straighten your spine to have a good posture. As you can easily increase the tension of the back brace, you can adjust the back brace accordingly to get a permanent straight back.
7. Do head retraction exercises
There are numerous videos and guides online that explain how you can perform head retraction exercises. Target specifically the forward head posture because it contributes to a hunched back.
Head retraction exercises help your head position itself optimally with respect to your spine and enable you to have a good posture. This prevents you having a hunchback.
8. Improve your chest and back mobility
When chest and spine muscles are short and tight due to a lack of exercises, your back muscles are not able to hold your spine in the right position resulting into a rounded back and a hunch back. You should, therefore, do stretches that target both your chest and back to increase mobility and prevent a hunchback.
9. Sleep on a contoured neck pillow
Neck pillows can offer required support to your spine and head. It is highly recommended that you use the right pillow suited to your height and weight.
Besides getting the right pillow, how you utilize the pillow while sleeping can make all the difference. You should place your pillow below your head and neck and not below your shoulders!
When the pillow is below your head and shoulders, it helps free your back muscles from any form of pressure and helps the muscles straighten.
A hunchback is not a permanent disorder. It usually develops with time and with time you can also reverse the effects. The simple tips discussed above are the key on how to avoid getting a hunchback.How To Prevent A Hunchback