{"id":863,"date":"2026-06-27T08:04:40","date_gmt":"2026-06-27T06:04:40","guid":{"rendered":"https:\/\/clinicaqo.es\/how-to-improve-your-posture-and-the-truth-about-the-hunchback\/"},"modified":"2026-07-01T19:33:47","modified_gmt":"2026-07-01T17:33:47","slug":"how-to-improve-your-posture-and-the-truth-about-the-hunchback","status":"publish","type":"post","link":"https:\/\/clinicaqo.es\/en\/how-to-improve-your-posture-and-the-truth-about-the-hunchback\/","title":{"rendered":"How to Improve Your Posture (and the Truth About the &#8216;Hunchback&#8217;)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">&#8220;Sit up straight.&#8221; We&#8217;ve heard it a thousand times, and we usually obey for ten seconds, until the back slips back to where it was. We live worried about our posture: the hours of screen time, that curve appearing in the upper back, the head jutting forward. But is posture really the great culprit behind our aches that we tend to believe? The answer, based on the evidence, is more nuanced \u2014 and more freeing \u2014 than you&#8217;d expect.<\/p>\n\n<h2 class=\"wp-block-heading\">Does posture matter as much as we think?<\/h2>\n\n<p class=\"wp-block-paragraph\">For decades we were told that &#8220;bad posture&#8221; was the cause of half the world&#8217;s aches. Recent research has added quite a few qualifications to that idea:<\/p>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>There is no universal &#8220;perfect posture&#8221;.<\/strong> Every body is different, and forcing a rigid, supposedly &#8220;correct&#8221; position can create <em>more<\/em> tension than a relaxed posture.<\/li>\n\n\n<li><strong>The link between &#8220;bad posture&#8221; and pain is weaker than was believed.<\/strong> Plenty of people with &#8220;imperfect&#8221; postures have no pain, and vice versa. Back pain depends on many factors: stress, sleep, physical activity, mood.<\/li>\n\n\n<li><strong>The best posture is usually &#8220;the next posture&#8221;.<\/strong> The problem isn&#8217;t so much <em>how<\/em> you sit, but staying still for hours. Your body is made to move.<\/li>\n\n<\/ul>\n\n<blockquote class=\"wp-block-quote cqo-dato is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><strong>Did you know&#8230;?<\/strong> Studies with people who have no pain at all find everything: straight backs, rounded ones, forward heads\u2026 The &#8220;textbook&#8221; posture doesn&#8217;t guarantee being free of pain, and deviating from it doesn&#8217;t condemn you to having it. Moving and varying matters more than &#8220;being straight&#8221;.<\/p>\n\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">The postural &#8216;hunchback&#8217;: hyperkyphosis and forward head posture<\/h2>\n\n\n\n<div class=\"wp-block-group cqo-video-section\" style=\"border-top:1px solid #e5e7eb;margin-top:3rem;padding-top:2rem;padding-bottom:2rem\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\" style=\"font-size:0.75rem;font-weight:600;letter-spacing:0.08em;text-transform:uppercase\">\ud83c\udfac Watch<\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSB0aXRsZT0iQ29ycmVnaXIgbGEgSm9yb2JhIHwgUnV0aW5hIERpYXJpYSBFZmVjdGl2YSIgd2lkdGg9IjUwMCIgaGVpZ2h0PSIyODEiIHNyYz0iaHR0cHM6Ly93d3cueW91dHViZS1ub2Nvb2tpZS5jb20vZW1iZWQvRnZTQk13eGFyazA\/ZmVhdHVyZT1vZW1iZWQiIGZyYW1lYm9yZGVyPSIwIiBhbGxvdz0iYWNjZWxlcm9tZXRlcjsgYXV0b3BsYXk7IGNsaXBib2FyZC13cml0ZTsgZW5jcnlwdGVkLW1lZGlhOyBneXJvc2NvcGU7IHBpY3R1cmUtaW4tcGljdHVyZTsgd2ViLXNoYXJlIiByZWZlcnJlcnBvbGljeT0ic3RyaWN0LW9yaWdpbi13aGVuLWNyb3NzLW9yaWdpbiIgYWxsb3dmdWxsc2NyZWVuPjwvaWZyYW1lPg==\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/clinicaqo.es\/wp-content\/uploads\/borlabs-cookie\/1\/yt_FvSBMwxark0_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div>\n<\/div><\/figure>\n\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">What we call a &#8220;hunchback&#8221; or rounded back is technically known as <strong>thoracic hyperkyphosis<\/strong>: an increase in the natural curve of the upper back. It often comes with <strong>forward head posture<\/strong> (the famous <em>tech neck<\/em>), in which the head juts in front of the shoulders and overloads the neck.<\/p>\n\n<p class=\"wp-block-paragraph\">This can contribute to discomfort and stiffness in the neck and upper back \u2014 not always, but in many cases. The good news: postural hyperkyphosis, in most people, <strong>can be improved<\/strong>.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"800\" src=\"https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-examen-postura-afc9927.avif\" alt=\"Postural assessment to improve alignment at Cl&#xED;nica QO\" class=\"wp-image-392\" srcset=\"https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-examen-postura-afc9927.avif 533w, https:\/\/clinicaqo.es\/wp-content\/uploads\/2026\/06\/260626-clinica-qo-examen-postura-afc9927-200x300.avif 200w\" sizes=\"auto, (max-width: 533px) 100vw, 533px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">\u26a0\ufe0f Important: not every &#8216;hunchback&#8217; is postural<\/h2>\n\n<p class=\"wp-block-paragraph\">Here&#8217;s a distinction worth knowing for safety. Postural hyperkyphosis is a matter of the curvature of the spine. But there&#8217;s something different, the <strong>&#8220;buffalo hump&#8221;<\/strong> (dorsocervical fat pad): a <strong>build-up of fat<\/strong> at the base of the neck, soft to the touch. That&#8217;s not posture: it can be a sign of a medical condition that needs assessment, such as <strong>Cushing&#8217;s syndrome<\/strong> or the effect of certain medications (corticosteroids, some treatments).<\/p>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><strong>\u26a0\ufe0f See a doctor if:<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\">\n\n<li>A <strong>soft lump of fat<\/strong> appears at the base of the neck, especially if it develops in a short time.<\/li>\n\n\n<li>The curve grows <strong>rapidly<\/strong> or comes with significant pain, fatigue or weakness.<\/li>\n\n\n<li>In an older person, there&#8217;s <strong>sudden back pain<\/strong> (possible vertebral fracture).<\/li>\n\n\n<li>There&#8217;s <strong>tingling, numbness or weakness<\/strong> in the arms or legs.<\/li>\n\n<\/ul>\n\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">Why does the postural &#8216;hunchback&#8217; appear?<\/h2>\n\n<p class=\"wp-block-paragraph\">It&#8217;s almost never down to a single cause, but to the sum of habits over time: <strong>a sedentary lifestyle<\/strong> and many hours hunched in front of screens; <strong>muscle weakness<\/strong> in the back and the shoulder-blade area, alongside a shortened chest; <strong>age<\/strong> and, in older people, <strong>osteoporosis<\/strong> with possible vertebral fractures that accentuate the curve. In teenagers there&#8217;s also a cause of its own (Scheuermann&#8217;s disease).<\/p>\n\n<h2 class=\"wp-block-heading\">How to genuinely improve your posture (it&#8217;s not &#8220;sitting up straight&#8221;)<\/h2>\n\n<p class=\"wp-block-paragraph\">The key isn&#8217;t the willpower to hold yourself stiff, but an <strong>active<\/strong> approach:<\/p>\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Exercise and strengthening<\/strong>, the strategy with the most evidence: strengthen the back and the shoulder-blade muscles (rows, for example), improve the mobility of the thoracic spine and work the <em>core<\/em>.<\/li>\n\n\n<li><strong>Move and vary your position<\/strong>: active breaks, getting up regularly, stretching.<\/li>\n\n\n<li><strong>Ergonomics<\/strong>: the screen at eye level so you don&#8217;t tilt your head.<\/li>\n\n<\/ul>\n\n<p class=\"wp-block-paragraph\">And what about <strong>posture correctors and braces<\/strong>? Their long-term evidence is scarce. They can serve as an occasional &#8220;reminder&#8221;, but used continuously the body gets used to the passive support and the muscles weaken even further. They don&#8217;t replace exercise.<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Quick summary \u2014 what helps and what to avoid<\/strong><\/p>\n\n<figure class=\"wp-block-table\"><table>\n<thead><tr><th>Helps<\/th><th>Better avoided<\/th><\/tr><\/thead>\n<tbody>\n<tr><td>Strengthening the back and shoulder blades<\/td><td>Forcing yourself to &#8220;sit up straight&#8221;<\/td><\/tr>\n<tr><td>Varying your posture and moving<\/td><td>Staying still for hours<\/td><\/tr>\n<tr><td>Ergonomics of the screen<\/td><td>Relying only on braces\/correctors<\/td><\/tr>\n<tr><td>Consistency with exercise<\/td><td>Obsessing over the &#8220;perfect&#8221; posture<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\">Prognosis<\/h2>\n\n<p class=\"wp-block-paragraph\">For postural hyperkyphosis, the outlook is optimistic. With a consistent exercise programme and more active habits, most people improve their strength, posture, discomfort and the appearance of the &#8220;hunchback&#8221;. The key is consistency and a focus on movement and strength, not chasing an impossible, static perfection.<\/p>\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n<p class=\"wp-block-paragraph\">Let&#8217;s go back to that &#8220;sit up straight&#8221; that never lasts. Now you know the solution isn&#8217;t to tense up for ten seconds, but to move, vary and strengthen. Posture matters \u2014 but less than fear makes us believe \u2014, and obsessing over the &#8220;perfect&#8221; one is usually counterproductive. That said: if a &#8220;hunchback&#8221; appears suddenly or is soft like fat, that&#8217;s not posture and it deserves a visit to the doctor.<\/p>\n\n<p class=\"wp-block-paragraph\">Your back doesn&#8217;t need you to watch it like a sergeant. It needs you to move it and strengthen it.<\/p>\n\n<blockquote class=\"wp-block-quote cqo-cta is-layout-flow wp-block-quote-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><strong>Worried about your posture or that curve in your back?<\/strong> At Cl\u00ednica QO (Alicante) we assess your case without scaremongering, rule out anything serious and give you an exercise plan to genuinely improve, in your language.<\/p>\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udcde <a class=\"cqo-cta-tel\" href=\"tel:+34656589740\"><strong>+34 656 58 97 40<\/strong><\/a> \u00b7 <a class=\"cqo-cta-btn\" href=\"https:\/\/clinicaqo.es\/en\/book-an-appointment\/\">Book your first appointment<\/a><\/p>\n\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>Does bad posture really cause pain?<\/summary>\n\n<p class=\"wp-block-paragraph\">The link is weaker than was believed. Posture plays a part, but pain depends on many factors. Staying still for a long time matters more than the specific posture; the most useful thing is to move and vary.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>How do you get rid of the &#8216;hunchback&#8217;?<\/summary>\n\n<p class=\"wp-block-paragraph\">If it&#8217;s postural (hyperkyphosis), it improves with exercise: strengthening the back and shoulder blades, thoracic mobility and the <em>core<\/em>, plus moving more. It isn&#8217;t corrected just by &#8220;sitting up straight&#8221; or with braces worn continuously.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>Is the &#8216;buffalo hump&#8217; the same thing?<\/summary>\n\n<p class=\"wp-block-paragraph\">No. The buffalo hump is a build-up of fat at the base of the neck and can indicate a medical condition (such as Cushing&#8217;s syndrome or the effect of some medications). It&#8217;s worth discussing with the doctor.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>Do posture correctors work?<\/summary>\n\n<p class=\"wp-block-paragraph\">They have little long-term evidence. They can remind you to activate the muscles for a while, but used continuously they weaken the postural muscles. They don&#8217;t replace exercise.<\/p>\n\n<\/details>\n\n<details class=\"wp-block-details cqo-faq is-layout-flow wp-block-details-is-layout-flow\"><summary>When should I be concerned?<\/summary>\n\n<p class=\"wp-block-paragraph\">If a soft lump appears on the neck, the curve grows quickly, there&#8217;s significant pain or symptoms such as weakness or tingling, or in an older person there&#8217;s sudden back pain (possible fracture). In those cases, see a doctor.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<\/details>\n\n<h3 class=\"wp-block-heading\">Sources and reference guides<\/h3>\n\n<ul class=\"wp-block-list\">\n\n<li>Revisiones sobre postura y dolor (fisioterapia basada en evidencia), v\u00eda PubMed\/NIH: https:\/\/pubmed.ncbi.nlm.nih.gov\/<\/li>\n\n\n<li>Mayo Clinic \u2014 <em>Kyphosis<\/em>: https:\/\/www.mayoclinic.org\/diseases-conditions\/kyphosis\/symptoms-causes\/syc-20374205<\/li>\n\n\n<li>Mayo Clinic \u2014 <em>Buffalo hump \/ Cushing<\/em>: https:\/\/www.mayoclinic.org\/<\/li>\n\n\n<li>MedlinePlus (NIH) \u2014 <em>Problemas de postura<\/em>: https:\/\/medlineplus.gov\/spanish\/<\/li>\n\n<\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Rounded back or head poking forward? We explain what the evidence says about posture, how to genuinely improve it and when a &#8216;hunchback&#8217; needs a doctor.<\/p>\n","protected":false},"author":1,"featured_media":728,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[],"class_list":["post-863","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posture-and-movement"],"_links":{"self":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts\/863","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/comments?post=863"}],"version-history":[{"count":3,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts\/863\/revisions"}],"predecessor-version":[{"id":1081,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/posts\/863\/revisions\/1081"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/media\/728"}],"wp:attachment":[{"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/media?parent=863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/categories?post=863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clinicaqo.es\/en\/wp-json\/wp\/v2\/tags?post=863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}