How to recover from a hunched back due to poor posture?

Question

Hello doctor,

I am a 17-year-old male. I have an extremely poor back posture. It came from forever not keeping my back straight and watching TV, reading, and other sedentary activities that leave my back hunched over. Now, despite being skinny, my core is lopsided, there is no tone whatsoever, and I imagine it had a lot of mental effects as well. I would also like to mention that I cannot push out my belly and breathe deeply without hurting my lower back. When I try to stand up with the correct posture, I shake uncontrollably as if I have no stability.

I want to know if there is any possible program to help with this to get me back on track physically. Are there ways for me to recover from the mental and respiratory effects too? I have pictures of me to give you an idea of what I am dealing with. What exercises can I do to develop muscles here?

Please help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I have seen the pictures. (attachment removed to protect patient identity). Yes, you can get back to normal if you start now. Your back does not look too bad. You need to start an exercise program called McKenzie back stretching exercises, McKenzie back strengthening exercises, core strengthening exercises, shoulder deltoid strengthening, and trapezius strengthening exercises. These exercises will help you with all your problems. Also, start yoga and breathing exercises slowly and then build up. Do all this under the supervision of a physiotherapist. This will really help you.

I hope this helps.

Please let me know if you need any help.

Thank you.