Humpback is a common condition in many people, occurring in all subjects regardless of age or job. This condition is unsightly and affects the quality of life.
Anh Hung Minh, 38 years old, lives in District 8, City. Ho Chi Minh City, working in an office for nearly 15 years. His hunchback is quite severe. When conversing with others, his posture seems to be bent over the table.
Minh said the main problem was that he sat for a long time and practiced push-ups but did not have the right technique. The time he sat at the office was about 8 hours. When he got home, he continued to use the computer to play games or watch movies. So, his bad posture lasted about 10 hours a day and this happened continuously for 15 years.
During the period of sitting for too long, the back muscles are not stretched, the ligaments are compressed, leading to back pain. Therefore, the body will automatically adjust the posture by curving the spine and the neck will automatically bend forward, thereby forming a habit of hunchback not only when sitting but even when standing.
After a long time combining the doctor’s physical therapy and resistance training, he has improved somewhat, but the biggest problem is still due to his living habits. To learn more about humpback problems, see the following information.
Why are you hunched over?
Hunchback (head and shoulder protrusion) is a condition in which some muscle groups are inhibited and weakened while others are shortened and stiff. Detail:
- Neck and shoulder grouping (upper trapezius and levator scapula) due to overactivity and strain.
- The pectoralis major (Pectoralis major and minor) muscles are stretched and contracted. Because these muscle groups are overworked, the muscle groups involved in the movement around are not used as much and become weaker.
When this happens, the overactive and inactive muscles can overlap to form an X. Feel the head and shoulders being rotated forward. This condition is common in all ages.
Causes of humpback
There are many causes of hunchback, but the main cause is poor posture when sitting or standing for long periods of time, namely leaning forward for too long.
The activities that easily fall into the above state are as follows:
- Suse computer
- Studying
- Click the phone, play games…
- Driver
- Read a book
- Long distance bike ride
However, the main cause is still due to living habits, wrong static posture, repetitive movements, in some cases due to sequelae of trauma.
Symptom
The telltale features of hunchback are:
- Partn head is protruding, leaning forward
- Headache
- The cervical spine curves forward
- Neck pain
- Pain in the upper back, especially the shoulder
- Shoulders are always in a tight state and rotated forward
- Shoulder movements to stretch the chest are less flexible
- Scapular winging can be seen
- Unable to drive for a long time because of frequent aches and pains
Loss of aesthetics, greatly affecting your activities as well as exercise, in the long run, hunchback will affect the spine causing cervical spondylosis.
How to fix hunchback
- Find a posture correction coach to help correct poor posture and lifestyle habits. Wrong posture will greatly affect activities as well as exercise.
- Set an alarm to remind you to adjust your posture when in a static position for too long. For example, about every 30 minutes, the alarm will remind you once.
- Modify the working position with computers or books.
- Limit time watching TV, reading books, playing games for too long if not absolutely necessary.
- Participate in exercises that improve cardiovascular, joint flexibility and muscle coordination.
- Be aware of the seriousness and activities that cause poor posture so that they can be minimized and prevented.
- Release shortened muscle groups.
- Strengthen exercises that improve weakened muscle groups and stretch.
- Make sure your static working position is in the right position to avoid falling into a hunchback.
When you want to find a trainer to help you practice to correct your posture, you can immediately download easyhealthylive.com to your device. The trainers of easyhealthylive.com will support you to adjust your posture, get rid of this hunchback.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
