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Can you prevent hunching?

Jan. 26, 2026—As we get older, many of us develop a posture that looks stooped or hunched over. Doctors have a name for it: kyphosis.

What it is and why it happens

With kyphosis, the upper spine curves forward more than it should. This can result in a hunched appearance, with the shoulders rounded and the head and neck angled forward. Another word for this is hyperkyphosis. It means there's an excessive curvature of the spine beyond what's typically normal. When kyphosis is severe, it's sometimes referred to as dowager's hump.

You can get kyphosis at any age, but it's more likely to happen as you get older. According to the American Physical Therapy Association (APTA), it affects an estimated 20% to 40% of people age 60 or older. Some of the possible causes include:

Broken bones in the spine (vertebral fractures). Just one fracture can cause up to 3.8 degrees of increased spinal curvature, according to UpToDate. Vertebral fractures can result from osteoporosis, a disease that makes bones weak and prone to break.
Osteoporosis, even if it does not cause compression fractures.
Degenerative disk disease, which involves damage to structures within the spine that develops over time.
Poor posture and weak muscles. A person's back and neck posture can sometimes cause the spine to curve, according to the APTA. Postural problems can also occur with age. Weak muscles may also contribute to kyphosis—or result from it.
Genetics—kyphosis can run in families.

Kyphosis can affect your life and your health

Because it compresses the upper body, kyphosis can restrict breathing. It can also limit daily activities, cause back pain and throw off your center of gravity, making you more likely to lose your balance and fall.

If you think you might have kyphosis, it's important to tell a doctor.

Lower your risk—it's never too early to start

While there's no surefire way to prevent kyphosis, you may be able to reduce your risk for the condition (or help keep it from getting worse):

Be good to your bones. A diet rich in calcium and vitamin D can help you build and maintain strong bones. This may, in turn, reduce your risk of osteoporosis and spine fractures that can cause kyphosis. Find out which foods are rich in these nutrients, and learn other ways to maintain healthy bones.
Don't slouch. Practicing good posture is important throughout the day. In general, you'll want to sit and stand up straight with your shoulders back, your head level and your eyes looking forward.
Stay fit. Exercising regularly can help keep your muscles strong and flexible, which may support a healthy spine.

If you already have kyphosis, it's important to make sure your exercises are safe for you. A physical therapist can teach you exercises that may help reduce the curve of your spine, improve your pain and help keep kyphosis from worsening. They can also teach you ways to do daily activities that kyphosis can make challenging.

You may also need help to manage any underlying causes of kyphosis.

Sources

American Physical Therapy Association. "Physical Therapy Guide to Hyperkyphosis (Humpback)." https://www.choosept.com/guide/physical-therapy-guide-hyperkyphosis-humpback.
Bone Health & Osteoporosis Foundation. "Osteoporosis and Your Spine." https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/osteoporosis-and-your-spine/.
National Spine Health Foundation. "Taking Care of Your Neck: The Importance of Motion and Alignment." https://spinehealth.org/article/taking-care-of-your-neck-the-importance-of-motion-and-alignment/.
UpToDate. "Hyperkyphosis in Older Persons." https://www.uptodate.com/contents/hyperkyphosis-in-older-persons.
UpToDate. "Osteoporotic Thoracolumbar Vertebral Compression Fractures: Clinical Manifestations and Treatment." https://www.uptodate.com/contents/osteoporotic-thoracolumbar-vertebral-compression-fractures-clinical-manifestations-and-treatment.