Don’t Be a Humpback – Prevent Humpback

March 17, 2014 2 Comments

Last time we discussed the disabilities caused by “humpback” kyphosis.

A major factor in “humpback” is weak back muscles.  Upright posture decreases the strain of gravity pulling you forward.  Strong back muscles maintain upright posture.  A great exercise is to lie on your stomach and then lift your chest and thighs off the floor (or firm mattress).  Do this several times a day.

Far more important is workplace posture.  Too many of us slouch forward because our computer screens are below eye level.  Adjust your work station so that you are comfortable sitting upright, looking straight ahead.  If you are reading from a book or paper, use a slanted stand to bring your work to you.  Don’t be a pretzel trying to bring yourself to your work.

Stand fully upright as you stand and walk.  Try to get in 5000 steps daily.  Try Tai Chi, Water Aerobics, Yoga, or Pilates.  But avoid curling too far forward.

Nutrition is crucial.  Strong muscles and strong bones require enough Protein, Calcium, Vitamin D3, and other Vitamins & Minerals.  Control what you can with proper nutrition.  Remember that your need for Protein increases with age.

A Complete Bone Health Evaluation will help you identify the actions necessary to avoid becoming a humpback.  Don’t delay.  Today is the first day of the rest of your life.  If YOU don’t take care of your body, where are you going to live?

Take control of your life and future.

Jay Ginther, MD

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  • carol

    My parents had hump back, will I get it too.??
    thank you.

    • You have an uphill fight given you likely inherited a tendency for osteoporosis from both parents.
      HOWEVER, if you do not yet have a hump, you can probably avoid it!
      Get a Complete Bone Health Evaluation.
      Optimize Calcium, Vit D3, Protein, Exercises strengthening your upper back extensors.
      And, when the time comes for medications, we will probably have even better options.

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