Treatment of kyphosis with strength exercises

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-05-15

Kyphosis

Kyphosis (from Greek kyphosis – hump) refers to a spinal curvature that bulges backward.

In general, a person normally has 2 kyphoses: thoracic and sacral. Therefore, the condition "kyphosis" is more accurately referred to as "hyperkyphosis," as the natural kyphosis becomes pronounced.

Thus, by the term "kyphosis," we will mean hyperkyphosis of the thoracic region, colloquially known as a hump.

Is it possible to correct this spinal curvature? In childhood and adolescence, yes. Sometimes completely, sometimes partially (depending on the degree of curvature and age). In adulthood, it’s more likely no than yes. Visually, you can make the back appear straighter by increasing muscle volume and tone, but the spine itself has already formed, and its shape won't change. However, the visual effect and improvement in well-being are also significant! Therefore, it’s worth addressing this issue at any age.

Why is it important to treat kyphosis with strength exercises? The shape of the spine develops over years from birth. It develops primarily due to the muscles surrounding the spinal column. The weaker and smaller the muscles, the more predisposition there is for various curvatures to develop. Strong and well-developed muscles create a robust framework that prevents the spine as a whole and individual vertebrae from shifting. I’ll go further to say that exercises with weights are the only effective method for treating and correcting spinal curvatures.

Overall, training methods for kyphosis are similar to those for scoliosis. Similar does not mean exactly the same! Below, practical principles for constructing a training process for treating kyphosis will be outlined, allowing everyone to tailor the workouts to their individual needs.

Strength Training for Kyphosis

1. Pay primary attention to your back, particularly the upper part. At the initial stage, perform exercises such as:

2. After mastering these exercises and learning to perform them with a straight back, you can add the following exercises:

3. In the morning and evening, stand with your back against the wall for at least 1 minute. You should stand so that your buttocks and shoulder blades are tightly pressed against the wall, allowing a hand to fit between your lower back and the wall.

4. If, while performing any exercise from the first and second points, you cannot keep your back straight (without hunching), temporarily refrain from doing it. This applies to all other exercises as well. For example:

Only take the weight at which your back does not hunch.

5. Don't focus solely on your back. Train your entire body. This is a mandatory condition. And there’s no need to train your back every day. Split all the above exercises into 2 workouts to train your back twice a week.

6. At the end of each workout, be sure to hang from a bar for at least 15 seconds. Your back should be relaxed during this time. This will provide partial traction of the vertebrae.

Perform each exercise for 3-4 sets of 10-20 repetitions. And remember, straightening the spine is a very lengthy process. It can take anywhere from several months to several years. But in any case, and regardless of age, if you do everything correctly, the results will only be positive. Good luck!