Prevent a Humped Back

Do you know you can prevent getting a humped back as you age?

This condition usually can be reversed or prevented by stretching the groin ligaments, which “pull” the pelvis forward, realigning the pelvis and the spine toward normal curvature.

Stretch the backs of your legs by sitting “Indian-style” for at least 30 minutes a day — ordinary stretching exercises are not adequate.

Walking also stretches these ligaments — walk for 12 minutes every other day, then work up to an hour a day or more.

To stretch more, get up from a sitting position. Then stand with your hip jutting to the left, lean to the right with your left arm extended over your head, then reverse. Do this several times a day.

Surprisingly, most humped backs are not caused by osteoporosis. The main culprit often is sedentary behavior. Over many years, sitting causes ligaments in the groin to shorten and atrophy. As this happens, the normal forward lumbar curve increases, compressing the lumbar disks and resulting in a humped back.