Correct Stretch for Hunchback

author avatar Dr. Eric Berg 08/31/2023

Stand up straight! Kids and even adults get this advice all of the time. But, what most people don't know is that telling a person to stand up straight is actually bad advice. If you struggle with your posture, you probably not only try to stand up straight, but you've probably tried countless other things to fix the problem as well. Today, I want to share with you something that will really work. I'm going to share with you how to actually fix hunchback posture with an easy stretch.

Unlike trying to stand up straight, this simple remedy is the correct stretch for hunchback. I think it will make a huge difference for you.

In this article: -

  1. What You Need to Know If You Have a Hunchback
  2. What Happens When You Have Bad Posture
  3. What NOT to Do If You Have a Hunchback
  4. How to Reverse Hunchback Posture
A businesswoman walking with hunched posture |  Correct Stretch for Hunchback

What You Need to Know If You Have a Hunchback

Many people have a problem with hunchback posture, also known as having thoracic kyphosis or a rounded back. Everyone has natural curvature of the mid and upper back. A hunchback is where there is too much kyphosis. The upper back is excessively curved or rounded, resembling the letter "C."

This condition is typically considered not aesthetically pleasing and can even contribute to a negative self-image. But, there are more issues that stem from hunchback posture than just looks.

Having severe problems with posture can cause:

  • Breathing issues
  • Limited physical function
  • Back pain
  • Neck pain
  • Fatigue
  • Headaches

Having issues with posture can happen to anyone. The position your body is in for most of your day will eventually become your default posture. For example, if you're hunched over looking at your phone or computer all day, you may end up having some issues with your posture. However, other things like a lack of confidence or even gut issues can cause a curved spine. These problems with poor posture can even become permanent if not addressed.

Now, there are a few different issues people often confuse with having a hunchback. Let's quickly go over them.

Fat Pad:

Fat can accumulate anywhere in the body. A hump on the upper back between the shoulder blades may actually be an area of fat accumulation. The medical name for this is a dorsocervical fat pad, but many people refer to it as a "fat pad." Taking advantage of healthy keto and intermittent fasting may help with this condition. The fat pad is not what we're really talking about. Right now, we're talking about severe posture problems.

C7 Vertebrae Prominence:

There is a vertebra called C7, which is the 7th vertebra in your neck. This vertebra is at the bottom part of your neck, and it naturally sticks out a little bit more than the rest of your vertebrae. Everyone has a very large C7 vertebra. This can give the appearance that you have a small curve in your neck, or you may think you have a posture issue, but it's actually completely natural.


A lipoma is a fatty tumor that can sometimes be at the base of your neck or on your back, creating a small hunchback. In this case, you may want to get the lipoma surgically removed because it's very difficult to get rid of. We're not going to be addressing this issue because it doesn't actually have to do with your posture.

Man hunched over looking at a computer at work |  Correct Stretch for Hunchback

What Happens When You Have Bad Posture

Essentially curvature of the spine is the result of muscle inactivity. Your body can adapt to almost any physical activity you put it through. This includes inactivity. If the right muscles are working, your posture is going to be good. If the right muscles are not working, your posture will be bad.

When you slouch, on the inside of your spine, there is a ligament and muscles that are too tight. This tightness pulls you forward. All of your chest muscles are also too tight and are pulling your shoulders forward.

Now, your shoulders are constantly being pulled forward, and the muscles in your back become lengthened and weak. Over time, these muscle imbalances may cause your spine to curve, creating hunchback posture.


What NOT to Do If You Have a Hunchback

This is going to be one of those few times where you should have done the exact opposite of what your parents told you to do. Thankfully, it's not too late to fix the problem that was unknowingly created.

When your parents told you to sit up straight, that was bad advice. You should have actually done the opposite. Picture your spine as a rubber band. Every time you would stretch your back and shoulders to straighten up, you were basically stretching the rubberband only for it to snap right back and be rounded once again.

Do not sit up tall and stretch your shoulders backward. Like we talked about, all of the tightness is on the front part of the body or the inside of the spine on the front part. What we're going to do is stretch the back part, which will send electrical signals to the front to relax it.

A comparison of a woman standing straight and the same woman with bad posture |  Correct Stretch for Hunchback

How to Reverse Hunchback Posture

To fix hunchback posture or reverse hunchback posture, you may have turned to a costly physical therapist, or wasted time and money on tools like a foam roller or a massage ball to try to help straighten your back. This stretch I'm going to share with you is such a simple remedy, and better yet, it's free. Not to mention I believe it will really help you.

Let's dive in.

Step 1: Sit in a chair with your feet flat on the floor.

Step 2: Tuck your head forward as much as you can.

Step 3: Slouch your upper back all the way down, sliding your arms straight out in front of you. You really want to hunch your back forward as far as you can get it.

Step 4: Hold that hunched position for a few seconds, and then slowly come back up.

* Each time you go through these steps, you'll notice that you come up straighter and straighter. It's as simple as that. Repeat these steps about 5-10 times daily.

Something else you may want to do along with this stretch is to make sure you're getting enough vitamin D. A vitamin D deficiency may actually be linked to poor posture. You can do this by being out in the sun a little bit more, or by taking supplements. This is just one of many reasons to get plenty of vitamin D.


Let's face it; we're constantly bending our backs forward to look at cell phones, computers, and different devices—and keeping certain muscles inactive is putting us at risk for posture problems. Maybe you already have bad posture, or maybe you want to keep this from happening to you.

I want to help.

If you're finally ready to really fix your hunchback posture, it's time to stop trying tool and after tool and exercise after exercise and do what's actually going to work. This simple stretch works. I know it seems too good to be true. You might not even believe me until you try it, but this is the key move to fix hunchback posture. Try it now and let me know how it works for you.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

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