Say Goodbye to Hunchback Posture: Kyphosis Relief Guide

What Is Thoracic Kyphosis?

Do you ever feel like you’re slouching too much or notice a hump forming in your upper back? You may be experiencing thoracic kyphosis, a common spinal condition that causes the upper and mid-back to round forward excessively. This can potentially lead to difficulty breathing, back pain, and a noticeably curved spine on appearance. 

Everyone has a natural curve in their thoracic spine (mid-back) of around 20-40 degrees, but when this curve becomes exaggerated—typically greater than 45 degrees—it’s considered kyphosis. This condition can be structural (like in Scheuermann's disease), postural (caused by prolonged slouching), or even age-related (common in osteoporosis). Previous injury or surgeries can also lead to kyphosis.

Symptoms may include:

- Poor posture or a hunched back

- Upper back stiffness or tightness

- Neck and shoulder pain

- Fatigue from holding your head forward

- Breathing difficulties in more advanced cases

- Loss of height

Thankfully, non-surgical options like chiropractic care and stretching can significantly aid in managing and improving thoracic kyphosis. In severe cases, surgery may be required.

Why Stretching Matters

If you suffer from thoracic kyphosis—especially the postural type—your muscles may be imbalanced. Some, like the chest and abdominal muscles, may be tight, while others like your back extensors and scapular stabilizers may be weak or underused.

Your body may develop compensatory mechanisms, which means that your muscles will use its strengths (chest and abdominal muscles) to address weaknesses (back extensors and scapular stabilizers) that are aiming to address posture support.

Incorporating targeted stretches and mobility exercises can help you:

• Improve your posture  

• Decrease pain and stiffness  

• Strengthen underused muscles  

• Increase flexibility in tight areas  

• Support long-term spinal health  

Let’s start with one of the most effective, beginner-friendly stretches: the Prayer Stretch.

1. The Prayer Stretch (a.k.a. Child’s Pose with Reach)

This stretch improves range of motion and opens up the thoracic spine, shoulders, and lats, while encouraging a gentle lengthening of the mid-back.

How to do it:

1. Kneel on a mat with your toes together and knees apart.

2. Sit back so your buttocks rests on your heels and slowly walk your hands forward, lowering your chest toward the floor.

3. Keep your arms extended and palms facing down.

4. To increase the thoracic stretch, reach your arms more to the left or right edge of the mat to target specific areas.

5. Hold for 20–30 seconds, and repeat 2–3 times.

Pro Tip: Breathe deeply into your ribcage to enhance the stretch and stimulate thoracic expansion.

2. Wall Angels

This active stretch strengthens the muscles between your shoulder blades and promotes mid-back mobility.

How to do it:

1. Stand with your back flat against a wall and place your feet 6–12 inches away from the wall.

2. Press your lower back, upper back, and head flat against the wall.

3. Bring your arms up like a goalpost (elbows at 90 degrees), keeping wrists and elbows touching the wall.

4. Slowly slide your arms up the wall and back down like making a snow angel. 

5. Perform 10 reps, focusing on form and repeat 2-3 times.

Tip: If your back arches or wrists come off the wall, adjust your range of motion.

3. Superman

This helps with strength and posture by targeting the erector spinae muscles which run along the spine. Additionally the superman can improve core strength, which in turn, promotes balance and stability.  

How to do it:

1. Lie on your stomach, on a mat, and extend your arms straight in front of your head.

2. Keep your head in a neutral position, looking at the floor.

3. Slowly, lift both arms and legs up towards the ceiling.

4. Aim to feel as if your arms and legs are reaching away from your body.

5. Hold for 3 seconds and repeat 5-10 times.

4. Doorway Chest Stretch

Kyphosis often pairs with tight pec muscles. This simple stretch helps open the chest and restore balance by counteracting the rounded shoulders.

How to do it:

1. Stand in a doorway with your arms bent at 90 degrees, elbows resting on the frame.

2. Step one foot forward and gently lean in until you feel a stretch in your chest.

3. Hold for 30 seconds, repeat 2–3 times.

Your Partner in Postural Health

At Westside Chiropractic, we specialize in treating the root causes of postural issues like thoracic kyphosis. Our chiropractors use gentle spinal adjustments, muscle release techniques, and individualized exercise plans to help you:

- Alleviate upper back pain

- Restore spinal alignment

- Improve mobility and range of motion

- Build better posture habits

Combining chiropractic care with targeted home exercises like the prayer stretch can offer lasting relief and long-term improvements.

You don’t have to live with discomfort, tightness, or poor posture. Whether you’re just starting your journey or looking for professional guidance, Westside Chiropractic is here to help you stand tall again.

Book your consultation today! Serving our local community with personalized, results-driven care.

Call us at 403-686-7242 or book online HERE.

Your spine deserves support. Let’s give it the care it needs—naturally, gently, and effectively.