This article is a translation of the following Japanese article:
Original: 猫背になる原因と正しい姿勢の作り方｜今日からできるセルフケアも徹底解説
“I’m worried about my hunched back, but how can I get rid of it?”
“My shoulders are stiff because of bad posture…My lower back hurts…”
There are many people who have these problems. In fact, slouching is not just a problem of appearance, but is also said to be a lifestyle-related disease that can lead to physical discomfort and fatigue.
In this article…
- What exactly is a hunched back?
- Causes of slouching
- Effects of stooping on the body
- Improvement methods and self-care that you can start today
in an easy-to-understand manner based on reliable information.
Author: “People tend to think that slouching is just a posture, but it actually has a big impact on the body…”
🪑 What exactly is a hunched back?
Hunching refers to a posture in which the back is rounded and the shoulders are forward.
In English, it is also called “rounded shoulders,” and many people today have this posture due to excessive use of smartphones and computers.
If you continue to slouch,
- Run your back
- Head forward (leading to straight neck)
- Shoulders roll inward
The balance of the entire body is disrupted.
😖 Main causes of hunched back
① Long hours of desk work/smartphone posture
When you look at your computer or smartphone, you tend to arch your back.
If this forward bending posture continues, the muscles of not only the neck and shoulders but the entire back will become imbalanced.
Author: “Even if you think, “I’m going to use my smartphone for a while,” your attitude changes as you accumulate things throughout the day.”
② Muscle imbalance (difference between weakness and tension)
When you slouch,
- The muscles around the back and shoulder blades become weak
- Chest muscles tend to contract
An imbalance is likely to occur. This is a typical hunched pattern.
③ Lack of exercise/continuation of the same posture
A lifestyle of constant sitting and lack of exercise leads to a decline in the muscle strength needed to maintain posture. This is also a major cause of slouching.
④ Blunted sensation (decreased posture awareness)
Many people have difficulty realizing that their posture is worsening.
The lower your posture awareness, the more likely you are to slouch.
Author: “Stretch your back! “There are surprisingly many people who say they can’t do it even if they are told to do it.”
🤕 Effects of slouching on the body
When you slouch, you are more likely to experience the following problems:
● Stiff shoulders, stiff neck, and back fatigue
When you are in a hunched position, the muscles in your shoulders and neck are constantly tense.
This leads to chronic stiffness.
● Lower back pain/hip joint discomfort
Not only your back, but also the lower body that is out of position puts strain on your lower back and hip joints.
● Breathing becomes shallow
A hunched back can cause your chest to contract, making it difficult to take deep breaths.
If your breathing becomes shallow, your ability to recover from fatigue may decrease.
Author: “Hunting is not just a matter of appearance, but it also has something to do with breathing and how you use your body.”
🧠 Do-your-own hunched self-check
Check the following:
✔ When I stand with my back against the wall, the back of my head moves away from the wall
✔ It feels like my shoulders are sticking out in front of me
✔ My back arches as soon as I sit down
✔ I feel like my shoulders are sagging when I stand
These may be hunchbacks.
Author: “There are quite a lot of people who say, ‘Before you know it, you’re curled up…'”
💪 Improve your stoop and self-care starting today
Stooping can be improved with awareness + exercise + lifestyle changes.
Here, we will introduce how you can actually start today.
① Stretching to loosen the chest and shoulders
Chest stretch (using the wall)
- Stand next to the wall
- Bend your elbows to 90 degrees and place them on the wall
- Slowly turn your body to the other side
- Hold for 20-30 seconds
By opening your chest, it becomes easier to balance your shoulders and back.
Author: “Just by stretching your chest, you can easily feel that your back feels lighter.”
② Back “pull down” exercise (around the shoulder blades)
- Shrug your shoulders
- Lower your shoulders slowly
- Hold for 5 seconds with the image of squeezing your shoulder blades together
- Return slowly
- Repeat 10 times
Moving the shoulder blades improves the stability of the back.
③ Back strength training (light muscle strengthening)
To improve your hunched back, training to support weakened back muscles is also important.
What is effective is
- Back diversion exercise
- Movement that brings the shoulder blades together
- Movements that stabilize the trunk
etc. These have the effect of balancing your overall posture.
Author: “It’s not just about stretching, it’s important to make your muscles usable.”
④ Reviewing the way you stand and sit (lifestyle habits)
If you keep the following in mind while working at your desk, your hunched back will improve:
- The screen should be at eye level
- Awareness of “supporting” the spine rather than “standing up”
- Start up regularly
- Place the soles of your feet firmly on the floor
These are the important points to correct your posture.
Author: “My spine is tingling! “The trick is to aim for a more natural and less tiring posture.”
🧠 Points to note
✔ Use products that directly correct hunched back as a supplement
✔ Don’t completely cure it at once, but build up daily habits
✔ Don’t force yourself when the pain is strong
If the pain or numbness persists, consider consulting a specialist (physical therapist or medical institution).
🧾 Summary | Slouching is a habit that can be cured
The hunched back is…
✔ Long hours of desk work and smartphone use
✔ Muscle imbalance
✔ Lifestyle habits
This is a postural habit that is caused by a combination of factors.
But,
✔ Stretch your chest
✔ Support your back
✔ Review your lifestyle
If you just make these three things a daily habit, your posture will definitely improve.
Author: “Hunching becomes a habit if you leave it alone,” but “if you consciously adjust it, it will change.” Let’s start together from today🌿”
