Hello friend, 

The easiest way to reverse a back hump is to not get one in the first place!

That probably wasn't the answer you were looking for, though. But there are ways to both prevent and correct it.

Thoracic, cervical and hyper kyphosis can have several causations, but let's stick with the ones that aren't congenital or growth abnormalities. It's the usual culprits: poor posture, injury, and age. 

Typical treatments include physical therapy to strengthen abdominal and back muscles, and general flexibility:

~ tuck your chin and pull your head back

~ move your shoulder blades back and down

~ lie on your back and press every vertebra down

Congratulations! You have now successfully triggered your sympathetic nervous system inside and out!  So… what do I do instead you ask?

1. Allow your posture to be adaptable. Posture is not a one-size-fits-all scenario. If you are looking down at your phone, you shouldn't be sitting up straight. Instead, sense what you are sitting on and let your unconscious brain call the shots.
2. Notice where you tend to point your eyes and nose. Nose down & eyes up? Do you look at the floor a lot or are your eyes on the horizon?
3. When you turn, do you use the mid-line of your body or do you pull with your shoulders? Just observe.
4. If you sleep on your back, get rid of your pillow (brutal, I know).
5. Notice if in general you tend to hold yourself like a wallflower or present an overly openness to the world?
6. Can you sense the location of the top of your lungs? Are they in your neck or below the clavicles?
7. When you are wanting to stretch your shoulders or back, do you roll the shoulders back and/or down? Try pulling your elbows together in front of you instead.
8. Your age has nothing to do with it, so just give up that excuse! It only means you have spent more time utilizing certain motor patterns and now it's a well-worn path. That still means nothing.
9. MOVE! Find a movement activity you enjoy and do it! Regularly.
10. Stop pulling your abs in. Abdominal fascial tone happens as you allow them to contract in response to movement, not in preparation for movement.

Onwards, Amy

Content is for entertainment and educational purposes only. It is not medical advice or a replacement for therapy. Links are for convenience; however, a small commission is sometimes earned from purchases.