Kyphosis: Causes, Effects, and Effective Treatment
Kyphosis is a common problem in the general population and may not be considered serious when someone is young. However, if left untreated, it can cause or worsen many health issues in the long term. In this article, we will discuss what kyphosis is, what muscle weaknesses cause it, common approaches to addressing it, its impact on self-confidence, and whether it can be prevented or reversed.
What is Kyphosis?
Kyphosis occurs when the upper back has an excessive forward curvature, causing the shoulders to round and the chest to lean forward. The upper abdominal and thoracic muscles usually shorten when this happens, while the muscles of the upper back, such as the spinal extensors and lower trapezius, lengthen and weaken. Weakness is typically found in the longer muscles, but there is a deeper issue that most people overlook when trying to correct their kyphosis. Specifically, the following is observed:
- Muscles in Shortening: Upper abdominal muscles and thoracic muscles.
- Muscles in Lengthening: Postural muscles (along the spine) in the upper back and lower trapezius muscles.
Common Approaches to Treating Kyphosis
Some of the most common approaches to treating postural kyphosis include:
- Stretches for the thoracic muscles, latissimus dorsi, and upper abdominal muscles
- Exercises for the upper back (Y’s, T’s, W’s, Supermans, Prone Cobras)
- Use of posture correctors
Are Common Approaches Effective for Treating Kyphosis?
Stretching the thoracic muscles and upper abdominal muscles may seem like a good start for treating kyphosis, but what is often overlooked in this effort is the fact that other muscles need to be activated in our body to create proper stretching. Other key elements missing from the stretches are their duration and the elastic rebound properties of muscles and fascia. This leads to effortless force when we use our muscles effectively in daily life.
When seeking ways to prevent or reverse kyphosis, another approach many encounter is exercises to strengthen the upper back. Most exercises are done with the intention of improving fitness. Strengthening with poor technique can reinforce poor posture, but even with perfect technique, most workouts do not account for key variables related to better movement, and they won’t help in improving a musculoskeletal dysfunction like kyphosis.
Many traditional exercises, such as barbell squats, deadlifts, and leg presses, have limited ability to change the body because of how they load the body with tension. Exercises and machines do not create the forces the body uses when standing, walking, running, or throwing. Additionally, they reinforce poor posture and imbalances.
The final method many people may use to try to correct kyphosis is using posture correctors. When using them, they often create the same problems as stretches and poor exercise technique. The reason is that the resistance placed on the body usually creates the opposite of the desired response. Have you ever felt the tendency to “hunch” your shoulders after carrying a heavy backpack for an extended period? The same type of tension that backpack straps apply can make you round your shoulders with posture correctors.
It is much wiser to use corrective exercises that activate the weaker muscles rather than giving the upper back muscles another reason to be weak and excessively stretched.
3 Reasons Why Common Approaches Are NOT Effective for Treating Kyphosis
To treat kyphosis, it is essential to consider how the muscles around the legs and pelvis relate to the upper body.
- What might seem like a local problem in the upper back is often a deeper issue involving how some of the large muscle groups (such as the hips) relate to the ribs and spine.
How we distribute tension throughout all of our muscles, or fail to do so, is one of the most critical variables we must master to avoid injury and prevent further imbalance.
The body functions as an integrated system, so to avoid shifting the imbalance from one area to another, we need to consider all the other parts when trying to address a specific problem. Most of the time, we need to address all the other parts related to the area that seems like the problem area.
Kyphosis Can Be Changed and Reversed
When it comes to the question of whether kyphosis can be prevented or reversed, the Functional Patterns method is here to help.
By using precise techniques with training that improves how people stand, walk, run, and throw (the big 4), we can reduce imbalances in all parts of the body.
If you are precise enough with how you strengthen and position your body during corrective exercises to create forces related to the big 4, you can establish an efficient pattern. This allows the body to transfer forces by connecting muscle activations between the lower and upper body. It will also allow you to create stretching in the contracted muscles while simultaneously strengthening the weaker muscles that allow the upper back to round forward.
Kyphosis, the Killer of Self-Confidence
Humans have some of the most complex verbal communications of any species we know. However, even with the variety of our language, most of our communication is non-verbal. In the study “Power posing: brief nonverbal displays affect neuroendocrine levels and risk tolerance” (PubMed), the postures that people held for just one minute showed an increase in testosterone and a decrease in stress hormones like cortisol when the posture was more open.
The exact opposite results were observed for closed and slumped postures like kyphosis. We may not think about it directly most of the time, but we are constantly using non-verbal cues from the posture of others and giving many of our own when we communicate. If we want to present a more confident and capable version of ourselves, improving our posture is one of the most effective ways to do so.
Improve Your Posture for Better Health and Self-Confidence
Kyphosis is a common yet serious issue that can negatively affect your health and well-being. From breathing and movement to self-confidence and psychological state, the effects of poor posture are numerous and significant. By applying the right techniques that focus on the overall function of the body, rather than just stretching or strengthening individual muscles, you can correct kyphosis and prevent further complications.
Don’t let poor posture undermine your quality of life. Take the first step towards a healthier and more balanced posture today. Visit a specialized FP Practitioner for a personalized analysis and training program that will help improve your posture and enhance your self-confidence. Act now and discover how the right posture can transform your daily life.References
- Carney DR, Cuddy AJ, Yap AJ. Power posing: brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychol Sci. 2010 Oct;21(10):1363-8. doi: 10.1177/0956797610383437. Epub 2010 Sep 20. PMID: 20855902.
- Nair S, Sagar M, Sollers J 3rd, Consedine N, Broadbent E. Do slumped and upright postures affect stress responses? A randomized trial. Health Psychol. 2015 Jun;34(6):632-41. doi: 10.1037/hea0000146. Epub 2014 Sep 15. PMID: 25222091.
- Katz, S., Arish, N., Rokach, A. et al. The effect of body position on pulmonary function: a systematic review. BMC Pulm Med 18, 159 (2018). https://doi.org/10.1186/s12890-018-0723-4
