Many people assume that a stooped posture is a natural process of growing older, particularly in women.
Some degree of curvature in the spine is perfectly normal, and forms part of what makes up our individual shape. It’s not uncommon, though, to see older people with more marked curved backs, known as hyperkyphosis, in which the upper back and shoulders become increasingly hunched forward or rounded.
Historically, this was referred to as a ‘dowager’s hump’.
Studies suggest that hyperkyphosis occurs in 10-20 percent of people over forty. Unfortunately, this degree of curvature is more than a cosmetic issue.
Studies have linked more severe kyphosis to:
Genetics play a role. Having family members or parents with hyperkyphosis increases the risk but does not mean it’s inevitable.
One of the biggest contributors is osteoporosis. Tiny fractures of the vertebrae occur as the bones lose strength, and many of these fractures occur without notice.
As the fractures continue over time, the spine can begin to collapse into a rounded position. We may be unaware that many of these compression fractures have occurred.
Loss of muscle over the years (sarcopenia). As people get older the upper back and core muscles progressively weaken. This means that it becomes more difficult for people to hold their head and to stand up straight. It’s not just a matter of “put your shoulders back” as our mothers would have said.
Modern life doesn’t help. When spending long hours leaning forward over our phones, our computers or our tablets, the chest muscles can tighten up. When we spend long periods of time sitting for work and then sit again in the evenings, the muscles of our upper back and those that support our spine can become weakened and as a result we find that we are no longer able to hold our posture in the same way that we used to.
Severe kyphosis may even make it difficult to look straight ahead or to maintain balance while walking.
The good news is that posture and your spinal health are not fixed and can be improved.
Research has shown there are things we can do to help maintain posture and spinal health as we age.
According to Richard Kan, sports chiropractor at Sydney’s Strive Sports and Health, “Exercises targeting thoracic extension and scapular (shoulder blade) retraction build resilience against the forward rounding pattern, and back muscle strengthening gives the spine the support it needs long term. Hands-on treatment can help restore movement and reduce discomfort, making it easier to perform exercises effectively and get more out of the rehab process. Deakin University’s Osteo-cise research also showed that progressive resistance training in people over 60 improves bone density, muscle strength and balance simultaneously, which is especially relevant when osteoporosis is part of the picture. Working with a practitioner that understands the process is usually key to your success.”
Thoracic mobility, shoulder mobility and hip mobility all affect posture and how a person moves. Recommended exercises also include rowing movements, Pilates and carefully supervised yoga.
Additionally, it is very important to maintain bone health by consuming adequate amounts of calcium, vitamin D, and protein, as well as engaging in regular weight-bearing activities. It is also common for people with osteoporosis to be placed on medications that help to decrease the risk of fracture. Your doctor can order a bone density test to see if you have osteoporosis before you have a fracture.
The ability to have good posture is largely determined by the strength of your muscles, the health of your bones, the structure of your spine, your flexibility and any underlying health issues that you may have. The problem of prolonged immobilisation following injury or surgery is also underestimated. It can create stiffness and lead to a decrease in muscle strength and eventually to worsening posture.
Once significant kyphosis has developed, it is unlikely to be reversible. That’s why prevention and early intervention matter.
Richard Kan explains, “Mild kyphosis can be improved, though the gains show up most in function and pain reduction rather than full structural reversal. Patients often find they’re standing more upright, moving better and managing daily activities more comfortably. Consistent treatment and exercise make a real difference to quality of life, and for most people that’s what matters most.”
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.