The spine undergoes various changes as you age, and some of them are a normal part of aging. However, it’s crucial to keep your care team in the loop when you notice unusual changes in your spine or posture.
Slouching and poor posture in general are bad news for your spine. Fortunately, there are things you can do to correct your posture, support spine heath, and reduce your risk of issues like kyphosis — an excessive curvature of the spine.
The team at The Spine Institute of Southeast Texas helps patients keep their spines as healthy as possible. For those with kyphosis, we work closely with you to create a comprehensive treatment plan. Patients with severe kyphosis that causes back pain may elect to have corrective surgery under the expert care of fellowship-trained orthopedic surgeon Thomas Jones II, MD.
If you’re at risk for kyphosis, there are some ways you can improve your posture to prevent the condition from developing.
Kyphosis causes you to appear as if you’re slouching. This is due to the prominent curvature that develops in the thoracic (middle) region of the spine. While it doesn’t cause any serious health problems most of the time, it can put your spine in jeopardy of developing other issues.
When kyphosis is severe, it may cause breathing issues and pain, as well as nerve issues that lead to tingling or numbness in the lower extremities.
Your risk factors depend on the type of kyphosis. For example, in Scheuermann’s kyphosis, which tends to run in families, and postural kyphosis, teens ages 12-17 are most at risk. This is because bones grow rapidly during adolescence. Kyphosis is also more common in older adults due to osteoporosis, fractures, and disc degeneration. However, the condition can develop in anyone at any age.
You’re right to want to improve your posture if you’re at risk of kyphosis, as poor posture is one factor that can lead to this spinal issue. Other causes include bone growth abnormalities, spinal injury, and structural abnormalities. Kyphosis isn’t related to issues such as scoliosis.
Good posture goes a long way in protecting spine health. Here are some things you can do to keep your spine strong and healthy:
Building strong core and back muscles provides essential support for your spine and helps maintain proper posture. Exercises like planks target the core to prevent slouching, while rows or pull-downs strengthen the upper back. The Superman exercise is another effective tool for targeting the lower back and preventing spinal curvature.
Maintaining good posture while sitting is crucial, especially if you spend long hours at a desk. Keep your feet flat on the floor or supported by a footrest, and sit with your back straight and shoulders relaxed.
Avoid leaning forward by aligning your spine with your chair's support. Using a chair with lumbar support or adding a cushion can help preserve the natural curve of your lower back.
Stretching improves flexibility and counteracts tightness in muscles that can lead to poor posture. Chest openers stretch the front of your body, relieving tightness in the shoulders and chest. The cat-cow pose is excellent for spinal mobility and flexibility, while the doorway stretch helps open up the chest and shoulders to combat slouching.
Setting up an ergonomic environment promotes good posture throughout the day. Position your computer screen at eye level to prevent neck strain caused by looking down, and situate your keyboard and mouse at elbow height so your wrists are neutral.
It’s also beneficial to take breaks every 30 minutes to stand up, move around, and reset your posture to prevent stiffness and discomfort.
At The Spine Institute of Southeast Texas, we’re dedicated to providing exceptional spine care to the greater Houston community. If you have any concerns about your spine health, don’t hesitate to contact our team to schedule a consultation.
