How to treat rounded back whith all of the problems that goes with it (forward head, shoulders...).?

Question

Are there any treatments for this such as exercises. Please dont write I should go to a doctor. Any websites about treatment? Thank you very much for every help. I am 18.

Answer 1

My physical therapist gave me some exercised for posture following severe shoulder pain.

1) Lay down on a firm surface. Squeeze your shoulder blades together and hold for a couple of counts. Do this 20 times.

2) Lay down on a firm surface, lower each shoulder toward your hip and hold for a couple of counts. Do this 20 times.

3) Lay down on a firm surface. Concentrate on pressing your neck back into the surface. Hold for a few counts. Do this 20 times.

These exercises will strengthen your upper back muscles.

Practice walking straight when possible. I imagine that my shoulders are down and back behind my ears. This prevents me from hunching up my shoulders while trying to have good posture. Concentrate on NOT using your neck muscles.

If you go to the gym, they can give you lots of exercises for your upper back and shoulders.

An old tried and trie method, that even my PT endorsed, is to walk across the room balancing a book on your head.

And imagine a string pulling up through the top of your head, like a puppet.

Hope this helps.

Answer 2

How fortunate for you that you are so young that what you elect to do will actually have an impact. The above answers are right on the money.

But I would like to add one thing: Frequently poor posture in this age range reflects poor self-esteem. Then the poor posture furthers lowers the self-esteem, compounding the problem.

Force yourself, by will, to sit straight, stand straight and walk with your shoulders back. You may actually have some sore muscles for a while, but soon they will be trained to carry your spine in that position, and you will have forgotten about this small problem, and can face all the other challenges that being a teenager brings..............

Answer 3

I read a lot of answers just for something to do. I must say that the answers above are all spot on. No B.S. everyone has the correct answer and insightful thoughts. I used to have the same problem and it took a few years in the Navy to learn the above. I retired nearly twenty years ago and people still comment positively on my posture. Besides an erect posture and confident attitude projects power. Punks leave you alone and girls pay attention. A lot of attention.

Answer 4

There is a condition called kyphosis, a spinal deformity that causes a rounded back. It's related to other spinal curvatures such as scoliosis (side-to-side curvature of the spine) and lordosis ("swayback"). If you've tried to improve your posture and done exercises, it's possible that you have kyphosis and may need some more regular and rigorous physical therapy to correct your condition.

I know you don't want to hear "go to a doctor," but a consultation with an orthopedist or an osteopath (primary-care provider physician who is also trained in "manipulative therapy" to treat misalignments of the vertebrae) could get you some more useful information about your condition. Even a chiropractor could be of help, but I recommend caution with chiropractors--there are plenty of good ones, but there are also a lot who are only qualified to perform Radical Wallet-ectomies. :-)

Exercises can help if your "round back" is related only to your posture. Any exercise program that strengthens the muscles of your upper back would probably benefit you. I would also suggest that t'ai ch'i (a gentle martial art) or yoga could help, because both of these forms of exercise encourage you to be aware of your body and your posture.

Severe spinal curvatures can cause difficulty breathing and affect heart function. Even mild, posture-related curvatures can cause back pain and fatigue and can lead to more severe back problems later in life, including intravertebral disk degeneration. Again, although you don't necessarily want this answer, I really believe that even if you do undertake back-strengthening exercises and do yoga, it would really be to your benefit to see a doctor about your condition ... especially if you're fortunate enough to be covered by your parents' health insurance!

Answer 5

Some people are not knowing what we go through in Europe I see. Ja, the Muslim is a PROBLEM. In Sweden I read a story not long ago of Muslims running out the Jews in Sweden and all the Jews leave for Israel because of harassment from Muslims. The Muslims here in Switzerland is less of a problem but still a problem. We ban their minarets because they try to build them everywhere and ruin the look of our country. The Muslim women work in stores and are so rude, they will not take money from men, talk to men or touch men. If a man take money to the counter and its a Muslim woman she not looks at him, she not talks to him, she tap the counter with fingers is all she do and he have to put the money there.

Answer 6

Improve your posture. I know you said don't say see your doctor, but truly, you should. If you are already round backed, head forward, something is wrong. You are only 18, and that's something you see in the elderly.