A hunchback is an excessive forward curve of the upper back, and a postural hunchback can improve with back-strengthening exercises and better posture habits. How to fix a hunchback depends on whether the curve is postural or structural. Postural kyphosis is the most common type and comes from slouching. Structural kyphosis involves the bones, as in Scheuermann's kyphosis or compression fractures from osteoporosis. A natural upper back curve is 20 to 45 degrees. Doctors diagnose kyphosis when the curve is greater than 50 degrees. Kyphosis affects an estimated 20% to 40% of older adults.
Key takeaways
- A hunchback is an excessive forward curve of the upper back, called kyphosis.
- Postural kyphosis comes from slouching and can improve with exercise and posture habits.
- Scheuermann's and osteoporosis-related kyphosis involve the bones and need a doctor's check.
- Call 911 for trouble breathing, and get help fast for leg numbness, weakness or loss of bladder control.
How to fix a hunchback: 6 exercises
To fix a postural hunchback, strengthen your upper back and core and practice holding your head over your shoulders. Healthline suggests doing its kyphosis exercises 3 to 4 times a week. Keep your head and neck straight and look ahead, because looking down accentuates the curve. If you have osteoporosis, avoid repeated forward bending such as curl-ups and toe touches.
1. Mirror image
Stand tall against a wall. Tuck your chin slightly and bring your head back over your shoulders. Pull your shoulder blades back and down, and hold for 30 seconds to 1 minute.
2. Thoracic foam rolling
Lie on your back with a foam roller across your mid-back. Gently roll up and down for 30 seconds to 1 minute.
3. Superman
Lie on your stomach with your arms stretched out in front and your eyes on the floor. Lift your arms and legs toward the ceiling, hold for 3 seconds and repeat 10 times.
4. Standing band row
Anchor a resistance band in a door at about waist height and hold one handle in each hand. Step back, then pull until your elbows bend to 90 degrees, close to your ribs. Do 3 sets of 10.
5. Band shoulder extension
Anchor the middle of a resistance band high in a door and hold the ends, palms facing in. Pull your arms down to your sides as you squeeze your shoulder blades together. Do 3 sets of 10.
6. Plank
Start on all fours, then extend both legs so your body forms a straight line. Hold for 15 to 60 seconds, up to 3 times.
Healthline's routine also includes head retraction, the same move as the chin tuck. Stop any exercise that increases your pain.
Can a hunchback be permanent?
A postural hunchback is usually not permanent, but a structural curve doesn't straighten when you change your posture. Nicklaus Children's Hospital says postural kyphosis improves or stays the same with exercise or activity changes. Check yours in 3 steps:
- Stand up straight. Stand tall and pull your shoulder blades back and down. A postural curve straightens when you do this.
- Lie flat. Lie on your back on the floor. People with postural kyphosis can lie fully flat.
- Check the result. If your upper back stays rounded, see a doctor. An X-ray can tell a postural curve from a bone problem.
| Postural kyphosis | Scheuermann's kyphosis | Osteoporosis-related kyphosis | |
| What happens | Slouching stretches the muscles and ligaments that hold the vertebrae in place | The vertebrae grow into a wedge shape | Small compression fractures form at the front of the vertebrae |
| Who usually gets it | Teens, more often girls | Teens, more often boys | Older adults; women's risk rises after menopause |
| Changes with posture | Yes | No, the vertebrae aren't flexible | Ask about a bone density scan; Harvard Health advises one from age 65 for women and 70 for men |
Exercise can still reduce the curve a little in older adults. A 2017 trial included 101 adults aged 60 or older with a curve of at least 40 degrees. A physical therapist led their group exercise and posture training. Sessions ran 1 hour, twice a week, for 3 months. Their kyphometer reading improved 4.8 degrees more than a waitlist group's. Their X-ray curve didn't change significantly.
How to fix poor back posture during the day
To fix poor back posture during the day, keep your head over your spine and take a break about every 30 minutes. Avoid long periods hunched over a device.
- Sit with support. Use a chair with good back support. Our proper sitting posture checklist covers chair and screen setup.
- Lift your screens. Hold your phone at eye level and raise your computer screen to the middle of your field of vision.
- Use a towel roll. Place a rolled towel behind your shoulders when you sit to encourage an upright position.
- Protect your bones. Harvard Health advises 1,200 mg of calcium a day for women over 50. Adults need 600 to 800 IU of vitamin D a day, depending on age. Add weight-bearing exercise such as walking.
For end-of-day comfort, the Thera Pillow is a cervical pillow with air-powered neck traction, heat and vibration massage. Its 3 heat levels are 104°F, 111°F and 118°F. The Thera Pillow is an optional comfort aid, not a replacement for your exercises.
A cervical pillow with air-powered neck traction, heat and vibration massage.
€116,95What is the main cause of hunchback?
Poor posture is the most common cause of a hunchback, especially weak upper back and neck muscles combined with tight chest muscles.
- Screens and slouching. Computer work, slouching on the couch and looking down at a phone.
- Heavy loads. Often carrying work equipment, groceries or a heavy purse.
- Muscle changes. The upper back muscles overstretch and weaken while the chest muscles shorten.
- Osteoporosis. Low bone density can cause small compression fractures that tip the spine forward.
- Disc wear. Spinal discs dry out and break down with age.
- Spine development. Scheuermann's kyphosis appears in teens, and congenital kyphosis is present at birth.
A hunchback often comes with rounded shoulders and a forward head position.
When to see a doctor about a hunchback
See a doctor if you think you might have kyphosis or if a curve in your spine affects your posture. Children with kyphosis may need regular check-ups, because the curve can progress until they stop growing.
Get medical help right away if you have
- Difficulty breathing (go to the emergency room or call 911)
- Numbness, weakness or tingling in your legs
- Balance problems
- Loss of bladder or bowel control
- Very bad back pain
This article is for general information and isn't medical advice. Talk to your doctor or a physical therapist before starting a new exercise routine, especially if you have an injury or a health condition.
FAQ
Can you treat a hunchback?
A hunchback can be treated with physical therapy, pain medicine and, for some types, a brace or surgery. The NHS says treatment is usually only needed if kyphosis causes problems. Surgery, usually spinal fusion, is mainly for congenital kyphosis, Scheuermann's curves over 75 degrees or severe pain that persists despite other treatment.
How long does it take to fix a hunchback?
There's no set timeline for fixing a hunchback, and exercise trials have run for 3 to 6 months. In the SHEAF trial, 99 adults aged 60 to 88 exercised for 1 hour, 3 times a week, for 6 months. Their X-ray curve improved 3 degrees more than a comparison group's.
Do posture correctors fix a hunchback?
Doctors use back braces mostly for growing children with Scheuermann's kyphosis. The NHS says a brace for mild to moderate Scheuermann's kyphosis should be used only under specialist supervision. For a postural hunchback, the medical sources in this guide recommend exercise and posture habits.
Is a hunchback the same as a neck hump?
Cleveland Clinic lists neck hump and hunchback as other names for a dowager's hump, a form of kyphosis. A fat deposit at the back of the neck is a different condition, called a buffalo hump. For the bump at the base of your neck, see how to get rid of a neck hump and our dowager's hump guide.
Sources
- Cleveland Clinic, "Kyphosis" (medically reviewed; last updated 11 Oct 2023). https://my.clevelandclinic.org/health/diseases/17671-kyphosis (accessed 11 Nov 2026)
- NHS, "Kyphosis" (last reviewed 30 Dec 2025). https://www.nhs.uk/conditions/kyphosis/ (accessed 11 Nov 2026)
- Harvard Health Publishing, "Can you prevent the hunched back of kyphosis?" (Lynne Christensen; reviewed by Nancy Capparelli, PT, MSPT, OCS; 13 Mar 2026). https://www.harvardhealth.org/bones-and-joints/can-you-prevent-the-hunched-back-of-kyphosis (accessed 11 Nov 2026)
- Healthline, "Kyphosis Exercises: How to Treat a Rounded Upper Back" (Natasha Freutel; medically reviewed by Marie Lorraine Johnson, MS, RD, CPT; updated 13 Oct 2026). https://www.healthline.com/health/exercise-fitness/kyphosis-exercises (accessed 11 Nov 2026)
- Nicklaus Children's Hospital, "Postural Kyphosis" (last updated 3 Jun 2025). https://www.nicklauschildrens.org/conditions/postural-kyphosis (accessed 11 Nov 2026)
- Harvard Health Publishing, "Is it too late to save your posture?" (Heidi Godman; reviewed by Anthony L. Komaroff, MD; 9 Jan 2025). https://www.harvardhealth.org/exercise-and-fitness/is-it-too-late-to-save-your-posture (accessed 11 Nov 2026)
- Cleveland Clinic Health Essentials, "Dowager's Hump: What It Is and How To Get Rid of It" (Candice Price, DC; 11 Apr 2023). https://health.clevelandclinic.org/how-you-can-fix-a-dowagers-hump-prevention-tips (accessed 11 Nov 2026)
- Katzman WB, Parimi N, Gladin A, Poltavskiy EA, Schafer AL, Long RK, Fan B, Wong SS, Lane NE. "Sex differences in response to targeted kyphosis specific exercise and posture training in community-dwelling older adults: a randomized controlled trial." BMC Musculoskelet Disord. 2017;18(1):509. PMID 29202732. https://pubmed.ncbi.nlm.nih.gov/29202732/
- Katzman WB, Vittinghoff E, Lin F, Schafer A, Long RK, Wong S, Gladin A, Fan B, Allaire B, Kado DM, Lane NE. "Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: results from the study of hyperkyphosis, exercise, and function (SHEAF) randomized controlled trial." Osteoporos Int. 2017;28(10):2831-2841. PMID 28689306. https://pubmed.ncbi.nlm.nih.gov/28689306/
