Increased thoracic kyphosis: How to correct it?

What is thoracic kyphosis?

Thoracic kyphosis is the natural curvature of the spine in the thoracic (chest) region. Normal kyphosis helps the spine distribute loads and maintain body stability. However, when this curvature increases and becomes more pronounced, it is referred to as increased thoracic kyphosis, often manifesting as a hump in the upper back and forward-leaning shoulders. Increased thoracic kyphosis can result from various factors, including poor posture, weakened back muscles, prolonged sitting, osteoporosis, or congenital disorders.

It occurs in people of all ages, but it is more common in adolescents who spend a lot of time at computers and in older adults where degenerative changes in the spine are the cause. Increased thoracic kyphosis not only affects appearance but can also lead to issues such as back pain, reduced mobility, and even breathing difficulties, as chest capacity is reduced. 

What is thoracic kyphosis?

An increased thoracic kyphosis often develops gradually, making early recognition of signs and timely action crucial. By acting promptly, the progression of the condition can be prevented, improving posture and overall quality of life.

Symptoms of increased thoracic kyphosis

Symptoms of increased thoracic kyphosis can manifest in various ways, depending on the severity of the curvature and its cause. Physical changes in posture and issues related to the musculoskeletal system are common. Here are the most common signs of increased thoracic kyphosis:

• Hump in the upper back: One of the most noticeable characteristics of increased thoracic kyphosis is a pronounced curvature of the spine in the upper back, creating the appearance of a hump. The back is significantly arched backward, and the shoulders are pushed forward.
• Forward-pushed shoulders: In individuals with increased thoracic kyphosis, the shoulders are often pushed forward, contributing to poor posture and tension in the neck and shoulder areas.
• Back pain: Back pain is often present, especially after prolonged sitting or standing. The pain can result from increased pressure on the vertebrae and muscle tension as they attempt to stabilize the curved spine.
• Limited mobility: The increased curvature can lead to reduced spinal mobility, making everyday activities like raising arms overhead or maintaining proper posture more difficult.
• Breathing difficulties: In severe cases of increased thoracic kyphosis, chest capacity may be reduced, leading to breathing difficulties.

Symptoms of increased thoracic kyphosis often worsen if the condition is not properly treated. Early recognition and management of these symptoms can significantly improve quality of life and prevent long-term health issues, such as chronic pain and reduced physical performance.

Causes of increased thoracic kyphosis

Increased thoracic kyphosis can arise from various causes that affect the muscles, bones, and ligaments of the spine. Some of the most common causes include:

• Poor posture: Prolonged sitting, especially in an improper position, contributes to increased thoracic kyphosis. It is commonly seen in adolescents and adults who spend significant time at computers or in other activities that require a hunched posture.
• Weakness of back muscles: Back muscles play an important role in maintaining proper posture. If these muscles are weak, the spine lacks sufficient support, leading to increased curvature.
• Degenerative changes: In older adults, increased thoracic kyphosis can develop due to degenerative changes such as osteoporosis or disc degeneration.
• Scheuermann's disease: This condition often occurs in adolescents and causes the vertebrae to develop a wedge shape, leading to an increased thoracic kyphotic curvature. The disease results in uneven bone development and a more pronounced spinal curvature.
• Spinal injuries: Injuries or fractures of the spine can cause improper bone healing, leading to increased thoracic kyphosis. Such injuries often require specialized treatment and rehabilitation to prevent kyphosis development.

Understanding the causes of increased thoracic kyphosis allows us to choose the right methods for prevention and treatment. Early identification of the causes and appropriate treatment can prevent the worsening of curvature and help improve posture and reduce pain.

Prevention of increased thoracic kyphosis

Prevention of increased thoracic kyphosis includes measures that help maintain proper posture and strengthen the muscles supporting the spine. Here are some ways to prevent the development of this condition:

• Proper posture: Awareness of proper posture while sitting, standing, and walking is crucial for preventing increased thoracic kyphosis. Ensure that your back is straight, shoulders are relaxed, and your head is aligned with your spine. Avoid slouching and prolonged sitting in the same position.
• Ergonomic workstation setup: Adjusting your workstation, such as setting the correct height of your chair and desk, using back support, and employing an ergonomic keyboard, can help prevent poor posture during work and consequently the development of increased thoracic kyphosis.
• Strengthening back muscles: Regular exercise that includes strengthening the muscles of the upper back and shoulders helps improve spinal stability.
• Stretching exercises for chest muscles: Stretching the chest muscles helps open up the chest and prevent shoulders from being pushed forward. Regular stretching reduces tension in the chest area and improves posture.
• Regular breaks during sitting: During prolonged sitting, it is important to take short breaks regularly, during which you stretch or walk. This helps reduce spinal strain and prevents muscle fatigue.

The prevention of increased thoracic kyphosis primarily involves maintaining proper posture and regularly strengthening the back muscles. By adhering to these simple measures, the risk of developing increased thoracic kyphosis can be significantly reduced, and a healthy, correct posture can be maintained even in later years.

Correction of increased thoracic kyphosis

If thoracic kyphosis is already developed, there are various methods and techniques that can help reduce or correct the curvature and improve body posture. 

• Physiotherapy: plays a crucial role in correcting increased thoracic kyphosis. Physiotherapists use specific exercises to strengthen back muscles and improve spinal mobility. Rehabilitation programs are tailored to the individual's needs and include exercises to improve posture and enhance spinal stability.
• Strengthening spinal extensors: Exercises to strengthen spinal extensors are key to reducing kyphosis. These include back extensions, the Superman exercise, and other exercises that help align the spine.
• Use of orthoses (braces): In certain cases, especially in adolescents, a doctor may recommend wearing an orthosis to support the spine and prevent further worsening of the curvature.
• Stretching exercises: Regular stretching of the chest muscles and the muscles in the front shoulder area helps improve symmetry and restore muscular balance. Stretching exercises reduce stiffness in the upper back and contribute to correcting a hunched posture.
• Pilates and yoga: Exercises such as Pilates and yoga help improve posture, strengthen back muscles, and increase spinal mobility. Positions and exercises that open the chest and strengthen back muscles are particularly useful for correcting increased thoracic kyphosis.

Correcting increased thoracic kyphosis requires consistency and perseverance. With appropriate physiotherapy, regular exercises, and healthy habits, individuals can achieve significant improvements in posture, reduce pain, and enhance overall quality of life.