Kyphosis (Hunched Upper Back): Causes, Exercises and Can It Be Corrected?

3 degreesReduction in kyphosis angle with exercise 3 days a week for 6 months in 99 people over 60 (compared with a control group)

8–12 weeksTypical length of exercise programmes that reduced kyphosis in teenagers; 2–3 days a week

54 studiesReviewed in an analysis that found no strong link between spinal curves and back pain

3 typesPostural, Scheuermann’s and congenital kyphosis; postural is the most common

Symptoms

The upper back looking hunched or rounded; sometimes the shoulders are rounded forwards too.
A mild curve often causes no other symptoms.
A noticeable or worsening curve can cause back pain and stiffness.
A very severe curve can cause severe pain and difficulty breathing.

Types and causes

Postural kyphosis: The most common type, mostly in teenagers and linked to poor posture.
Scheuermann’s kyphosis: The back of the spinal bones grows faster than the front, giving them a wedge shape.
Congenital kyphosis: The spine does not develop properly before birth; this is rare.
Spinal injury, arthritis and osteoporosis can also lead to a hunched back.

Is a hunched back the cause of pain?

A review of 54 studies found no strong link between the side-view curves of the spine and health problems, including back pain. So the advice to “sit up straight” does not explain pain on its own. Even so, staying in the same position for a long time can cause stiffness.

Can exercise change the curve?

In 99 people over 60, back-strengthening exercise and posture training with a physiotherapist 3 days a week for 6 months reduced the kyphosis angle by 3 degrees compared with a control group and improved how people felt about their appearance; however, there was no difference in physical performance tests.

In studies of teenagers, 6–12 week corrective exercise and Pilates programmes reported reductions of between 2 and 9 degrees; the studies were small and long-term results are unknown.

What helps?

Strengthen your back

Exercises that strengthen the back and trunk muscles support posture. If you have not exercised for a long time, you can check with a health professional first.

Change position

At a desk or when using your phone, you can try not to stay in the same position for long, and get up and stretch often.

Open the chest

Movements that open the chest and draw the shoulder blades back can bring relief to rounded shoulders.

Painkillers

If you are in pain, you can use paracetamol or an anti-inflammatory medicine after checking with your doctor or pharmacist.

If you work at a computer for long hours, see the desk workers guide; for bone health in later life, see the osteoporosis guide.

Exercises at home

Six exercises to straighten the upper back

In studies of teenagers, the pattern that seemed most effective was 2–3 days a week, 15–45 minutes, for 8–12 weeks. Do the movements slowly and with control, within a pain-free range.

Prone back extension

Lie on your front with your arms by your sides. Looking down at the floor, lift your chest and head a few centimetres off the floor, hold for 3 seconds, then lower slowly. This strengthens your back muscles and supports an upright posture.

8–10 reps

Upper back (thoracic) extension

Sit on a chair with a low back and clasp your hands behind your neck. Using the top of the backrest as a pivot, open your chest towards the ceiling and gently lean back. Stretch your upper back, not your neck.

5–10 reps

Wall posture stretch

Stand with your back against a wall, with your heels, buttocks and shoulder blades touching it. Gently tuck your chin in and bring the back of your head towards the wall; hold for 5 seconds. Checking from time to time how close your head gets to the wall helps you keep track of your posture.

10 reps, every day

Resistance band row

Tie a resistance band to a door handle or another sturdy anchor at chest height. Holding the ends of the band and keeping your elbows close to your body, pull back and squeeze your shoulder blades together. Slowly return to the start.

10–15 reps, 2–3 sets

Shoulder blade squeeze

Stand or sit up straight. Without lifting your shoulders towards your ears, draw your shoulder blades back and slightly down towards each other. Hold for 5 seconds, then relax.

10–15 reps, twice a day

Cat–camel

Get down on your hands and knees. As you breathe out, round your back up like a cat and let your head drop. As you breathe in, slowly let your lower back sink and lift your head. Move slowly, within a pain-free range.

10 reps

Frequently asked questions

Can a hunched back be corrected?

Postural kyphosis is flexible; the back can straighten when the person tries to stand tall. Reductions of a few degrees in the curve have been reported with exercise. The NHS, however, says physiotherapy can improve posture and ease pain and stiffness, but will not correct a structural curve.

Should I use a posture brace?

The NHS does not recommend a brace for postural kyphosis. A brace is only used in children with mild to moderate Scheuermann’s kyphosis, under specialist supervision. For posture, you can choose to strengthen your back muscles and change position often during the day.

Does a hunched posture cause back pain?

A review of 54 studies found no strong link between the side-view curves of the spine and back pain. Staying in the same position for a long time, however, can cause stiffness and discomfort; changing position often can help.

Why does a hunched back increase with age?

Conditions such as osteoporosis and arthritis, as well as spinal fractures, can increase a hunched back. For bone health, see our osteoporosis guide.

When should you see a doctor?

If you notice a hunched back in yourself or your child
If the curve is becoming more noticeable or getting worse
If back pain is severe or you have difficulty breathing
If back pain starts suddenly in someone with osteoporosis

Sources

NHS. Kyphosis. Page last reviewed 30 December 2025.
Katzman WB, Vittinghoff E, Lin F, et al. Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: results from the study of hyperkyphosis, exercise, and function (SHEAF) randomized controlled trial. Osteoporos Int. 2017;28(10):2831–2841. escholarship.org.
Oliveira-Costa E, Alonso-Fernández D, Gutiérrez-Sánchez Á. The impact of exercise on spinal posture in adolescents: a systematic review. Rev Paul Pediatr. 2025;43:e2025013. scielo.br.
Christensen ST, Hartvigsen J. Spinal curves and health: a systematic critical review of the epidemiological literature dealing with associations between sagittal spinal curves and health. J Manipulative Physiol Ther. 2008;31(9):690–714. Summary: PainScience, No association between measurements of spinal curves and pain.