1. Basic knowledge of posture

The normal posture of the human body means that the spine maintains a natural physiological curvature, the shoulders are relaxed, the pelvis is in a normal position, the feet are evenly grounded, and the knees are naturally slightly bent. A healthy posture can not only reduce the burden on the body, but also help us improve work efficiency and quality of life. Through proper posture, our muscles and bones can receive a balanced load, thereby reducing injuries.

However, many people are unaware of their posture problems. Long-term bad posture habits will cause the physiological curve of the spine to become abnormal, leading to problems such as stooping and hunching.

2. Causes of hunched back

The causes of hunched back can be analyzed from many angles, mainly including the following points:

• Sedentary

Modern people, especially office workers, sit for long periods of time, which often leads to changes in the curvature of the spine. Sitting for long periods of time not only easily leads to weakness of back muscles, but also leads to forward tilt of the pelvis and increased curvature of the lumbar spine. Over time, a hunchback condition will gradually develop.

• lack of exercise

Lack of adequate physical exercise, especially weak core muscle strength, will result in insufficient support for the spine. The core muscles include abdominal muscles, back muscles, gluteal muscles, etc., which work together to support the pelvis and spine and maintain the stability of the body. Loose core muscles can reduce the stability of the spine, causing a hunched back.

• Poor posture and walking posture

Improper posture, such as standing crookedly, shifting the center of gravity, uneven gait or incorrect walking posture, can cause spinal imbalance and lead to hunchback.

• Psychological stress and tension

When people are anxious or stressed, they often shrug and bend unconsciously. Long-term psychological stress will keep the back muscles in a state of tension, thus affecting posture.

• Heredity and aging

As age increases, the human body's bones, joints, soft tissues, etc. will gradually degenerate. The emergence of problems such as osteoporosis and intervertebral disc degeneration will also lead to the formation of a hunchback. Certain genetic diseases, such as scoliosis, also increase the risk of hunching.

3. How to correct posture and avoid hunching over

To correct your posture and avoid hunching over, you need to improve your living habits, enhance muscle strength, and adjust your working environment. Here are some effective methods:

1 Maintain a correct sitting posture

Keep your back straight: When sitting, maintain the natural curve of your spine. Avoid excessive bending or leaning forward, and keep your back straight.

Keep your feet flat: When sitting, your feet should be flat on the ground, keep your knees parallel to your hips, and avoid crossing or dangling your legs.

Adjust the height of the chair: The height of the chair should be adjusted according to the individual's height, keeping the thighs parallel to the ground and the waist well supported.

Stand or move regularly: Every once in a while, stand up and move around, stretch your limbs, move your waist, and avoid staying in the same position for a long time.

2 Maintain correct posture

Keep your feet naturally apart: When standing, your feet should be shoulder-width apart, with your center of gravity evenly distributed to avoid overloading one side.

Tighten the abdomen and raise the buttocks: When standing, keep the abdomen slightly tightened and the buttocks slightly lifted forward to avoid sitting back buttocks and keep the pelvis in a normal position.

Relax your shoulders: Droop your shoulders naturally, avoid shrugging, and keep your neck relaxed.

3 Strengthen core muscles

Strengthen your abdominal and back muscles: Core muscle strength is essential for supporting your spine. You can strengthen your abdominal and back muscles through exercises such as yoga, Pilates, and sit-ups.

Perform squats and bridge poses: These movements can effectively exercise the muscles of the buttocks and hamstrings, enhance the stability of the lower limbs, and help adjust the position of the pelvis.

Strengthen back muscles: You can strengthen the strength of the upper back and prevent spinal deformation through pull-ups, bent over rowing and other movements.

4 Adjust the working environment

The height of the computer monitor: Make sure the computer monitor is at eye level to avoid looking down at the screen and causing the neck to tilt forward.

Keyboard and mouse position: Keep the keyboard and mouse position parallel to your elbows and avoid hyperextending and bending your wrists.

Use a supportive chair: Choose a chair with good lumbar support to ensure your back is supported and avoid discomfort caused by sitting for long periods of time.

5 Develop good living habits

Avoid excessive burdens: When lifting heavy objects, avoid using only your back strength. Squat down and bend over, and use your leg strength to stand up to reduce back pressure.

Maintain an appropriate weight: Excessive weight will increase the burden on the spine and cause a hunchback. Therefore, maintaining a healthy weight is crucial to correcting your posture.

Avoid bowing your head for a long time: Modern people often lower their heads to look at their mobile phones or play games, which can easily cause their necks to tilt forward. Developing the habit of raising your head and chest can effectively reduce this burden.

6. Relieve discomfort with massage and physiotherapy

(1) Massage to relieve discomfort

• back massage
• Shoulder and neck massage
• waist massage
• full body massage

(2) Physical therapy to relieve discomfort

• hot compress therapy

• cold compress therapy

• physical therapy

Ultrasound therapy: Uses tiny vibrations produced by high-frequency sound waves to heat and relax deep muscle tissue, thereby relieving muscle stiffness and pain.

Electrical stimulation therapy: Stimulates muscles through electric current, promotes their contraction and relaxation, and helps reduce muscle fatigue and pain.

Traction therapy: suitable for pain caused by spinal compression. Traction is performed through mechanical equipment to help stretch the spine and relieve pain caused by spinal disc compression.

• posture correction therapy

Treatment methods: Including positioning of the spine, shoulders, pelvis, etc., with the help of auxiliary equipment such as orthotics and support belts, and specific exercises and stretching, to gradually change bad standing and sitting postures.