Nowadays, many people have more or less hunchbacks. Hunchbacks affect people’s image and temperament. Both children and adults may have hunchbacks. Hunchbacks are mostly caused by some bad living habits. Yes, you need to pay attention to avoid it and develop good habits. So what are the causes of hunchback? How to correct hunchback correctly?

1. Causes of hunchback

Hunchback is a relatively common spinal deformation, which is a morphological change caused by the kyphosis of the thoracic vertebrae. It is mainly caused by weak and flabby back muscles. The purpose of corrective exercises is to strengthen the back extensor muscles and stretch the ligaments in the front of the chest. The human spine arches backwards, which is often caused by spinal deformation in the elderly, incorrect sitting and standing postures, rickets, ankylosing spondylitis and other diseases. The causes of hunchback are:

Osteoporosis in the elderly causes vertebral bodies to easily suffer compression fractures. Fractures caused by osteoporosis often occur in the wrists, spine, and hips. About 30% of women over 50 years old have one or more vertebral fractures, and about one-fifth of men over 50 years old will suffer from osteoporotic fractures in the rest of their lives. Be careful if you find that the elderly are gradually hunched over. Is suffering from osteoporosis.

If the bedding is not chosen well, the baby will suffer from hunchback: Preparation for the newborn’s bedding is also very important. The mattress on the small bed should not be too soft. It is best to fold old cotton batting to make a mattress, and then lay a thin layer of cotton batting on top. Because newborns have soft bones and are in the stage of development and growth, if the mattress is too soft, such as using a soft spring mattress or sponge mattress, the baby's spine may often be in a curved state, which may easily cause spinal deformation and even occur. The hunchback is not conducive to the movement of newborns and affects the development of bones and muscles.

Juvenile kyphosis: This disease is also known as "juvenile kyphosis" and Scheuermann's disease. The disease mainly affects the middle and lower thoracic vertebrae. The disease occurs in the second ossification center of the vertebral body, that is, the epiphyseal plates above and below the vertebral body. Due to various reasons, the blood supply of the epiphyseal plate is reduced, the cartilage plate becomes thinner, the pressure resistance is reduced, and it breaks under excessive load. The nucleus pulposus protrudes into the vertebral body at the rupture point, forming the so-called Schmorl's node. The thoracic segment of the spine bends backward, causing the front of the vertebral body to bear greater pressure than the rear. Necrosis of the anterior epiphysis affects the development of the height of the front half of the vertebral body.

Vitamin D deficiency: systemic calcium and phosphorus metabolism disorders and bone changes caused by insufficient vitamin D in the body. Its outstanding manifestations are rickets in children and osteomalacia in adults coexisting with osteoporosis. It also affects the functions of nerves, muscles, hematopoiesis, immunity and other tissues and organs, seriously affecting children. growth and development.

Ankylosing spondylitis: As the disease progresses, the entire spine may become ankylosed from bottom to top: first, the lumbar lordosis curve disappears, and then the thoracic spine becomes kyphotic and becomes a hunchback deformity; as the cervical spine becomes involved, the cervical spine becomes The movement is limited, and finally the movement of the spine in all directions is limited.

Mucopolysaccharide: Progressive deformation of joints, kyphosis or scoliosis, common changes such as pectus carinatum, hunchback, genu valgus or varus, flexion of hands and feet, valgus deformity, claw-shaped hands and other changes.

2. What to do about hunchback

Warm-up: cross machine + squats

The warm-up training recommended by fitness coaches is basically "treadmill + stretching" Traditional model. This time the treadmill was replaced with a cross machine. Bodybuilders who are "hated" by the monotonous running may wish to change their taste and get some freshness.

When practicing on the cross machine, pay attention to keeping the body upright. The part of the foot that exerts force on the pedal should be the forefoot rather than the entire sole or heel to protect the ankles and knees. If you feel a slight sweat on your forehead, it means that this warm-up is in place. Just practice for 10 minutes at the current temperature.

When squatting, bend your knees and squat down until your thighs are parallel to or slightly lower than the ground. Hold still for 1 second. Use your thighs and buttocks to push your feet off the ground and return your body to an upright position. During the entire movement, your back should be straight, your knees should not abduct or exceed your toes, your hips should not protrude backwards, and your lower back should collapse. Sit down as if there is a chair behind you.

Inhale as you squat and exhale as you return. The correct breathing method should be to inhale through the nose and exhale through the mouth. Repeat 12-15 times as a set, and do 3 sets. In order to achieve the best exercise effect, the rest between groups should be controlled within 1 minute.

Waist strengthening action: seated rowing

This exercise mainly targets the muscle groups of the upper back. After sitting on the equipment, you must first adjust the height of the seat so that the handle in front of the body is at the same height as the shoulders, so as to ensure that the training parts are not deviated. When "rowing", keep your back straight and relax your shoulders and sink naturally. Inhale when pushing your arms forward, exhale when pulling back, keep inhaling through the nose and exhaling through the mouth. Repeat 12-15 times as one set, and do 3 sets.

If the practitioner feels that the two shoulder blades are pulling parallel to the middle during the pull-back process, it means that the exercise posture is correct. Otherwise, the practitioner should check whether the position of his seat reaches the required height, or consult the coach.

Angel on the Wall

Find a flat wall, stand with your feet naturally apart at a certain distance from the wall, and your back completely pressed against the wall.

The standing position of the feet should be adjusted according to the individual's height. The key is to ensure that the body can maintain this position stably. The back of your head is pressed against the wall and your chin is slightly retracted.

Spread your arms against the wall, with your upper arms parallel to the ground, your forearms and upper arms forming a 90-degree angle, and make fists with both hands. When exercising, rotate the shoulder joint and elbow joint so that the forearm goes down until it is parallel to the ground, pause for about a second and slowly reset. Repeat 12-15 times as one set, and do 3 sets.

During the exercise, the practitioner's shoulders should be kept level and not raised; the back of the head should be against the wall, not lowered, and the movements should be slow to achieve better exercise effects.

Mat freestyle

This exercise mainly targets the muscle groups of the lower back. Lie flat on the mat with your entire body, arms extended forward, palms facing down. While raising your right arm, lift your left leg upwards. Straighten your arms and legs as much as possible, lift them to their extreme position, hold for about a second and slowly return to the original position. Change sides, lift your left arm and lift your right leg up at the same time. Straighten your arms and legs as much as possible, lift to your limit position, hold for about a second and slowly reset. Repeat 12-15 times as one set, and do 3 sets.

When performing this exercise, pay attention to controlling the speed of lifting. You should feel that four glasses of water are placed on your hips and shoulders. When lifting your legs and arms, make sure that the water glasses cannot be knocked over.

3. Correction of hunchback

Pressing the wall and raising the chest method

The patient can raise his hands to support the wall, and move the upper body as far forward as possible to form a chest Straight-waist posture, but be careful to keep your feet still when doing this action. You should hold it for about 15 seconds each time. The effect will be better if you practice it a few times.

Back-hand standing method

The patient can put his hands behind his back and clasp the ten fingers interlaced, then straighten his chest and waist, practice it sixteen times, hold for about eight seconds, then restore it and practice again , can effectively relieve the symptoms of hunchback.

Massage roller therapy

Patients can use massage rollers for treatment. They can put the massage rollers on their backs and then roll them back and forth for about 15 seconds. Keep doing this every day. Practice this a few times.

Standing stretching method

Patients can use standing stretching method to correct hunchback. First, stand with legs side by side, hold heavy objects with both hands and place them on the shoulder bones behind your back. Then, perform relaxation exercises while doing chest expansion, and achieve the effect of curing hunchback through stretching.

Letter Y stretching method

Patients can use the letter Y stretching method for treatment. Patients can imitate the "Y" letter to stretch. This therapy can effectively exercise the muscles of the back. Note that each exercise should be practiced about 5-8 times, not too many to avoid straining the muscles.

Traction

The gap between the spine and the body is widened by external or the body's own gravity, which is beneficial to the recovery of the protruding nucleus pulposus, restores the normal vertebral body arrangement, and relaxes ligament tension. Thereby reducing the compression and stimulation to the spinal cord and spinal nerve roots.

Fixation and immobilization

The cervical and lumbar vertebrae are fixed and immobilized through shaped pillows, neck circumference and waist circumference, which can reduce further damage and facilitate damage repair.

Manual manipulation and massage

Use special techniques to restore the vertebrae and facet joints to their normal physiological positions and normal physiological curves to achieve the purpose of rehabilitation.

Physical therapy

Through various physical factors acting on the human body (such as infrared rays, magnetism, electricity), it can reduce inflammation, relieve pain, accelerate recovery, and is very important for improving clinical symptoms. Effective.

Sealed

The drug is distributed locally on the patient, and the effect is obvious, but it is not suitable for long-term use.

Drug treatment

By taking or injecting Chinese and Western medicine, the medicine is inhaled into the human body. This kind of medication takes a longer time, has poorer effects, and has greater side effects. Excessive, extensive, and long-term use is not recommended.

4. What to do if you have spinal pain

(1) Once a person’s spine is abnormal, many internal diseases may appear that have nothing to do with the spine. These diseases involve internal medicine, surgery, neurology, endocrinology, gynecology, pediatrics, otolaryngology, ophthalmology, stomatology and dermatology. At this time, it is necessary to check the local CT situation first, and then combine other physical symptoms to conduct further previous examinations to confirm the diagnosis.

(2) Waist rotation exercise: Stand with your feet shoulder-width apart, hands on your hips, rotate your waist once in the clockwise and counterclockwise directions, and then rotate from small to large, alternately clockwise and counterclockwise. 8 times.

(3) Five-point support method: Lie on your back, bend your elbows and knees on both sides, support your head, feet, and elbows at five points, and arch your waist with force (you can use your palms to support your waist) ). Repeat as many times as necessary to avoid fatigue according to your personal physique.

(4) Three-point support method: After five-point support exercise, if your waist muscles are better, you can place your arms in front of your chest, use your head and feet as support at three points, and arch your waist with force Exercise, repeat the exercise multiple times and see the five-point support.