Kyphosis is an abnormal curvature of the spine. You might have heard more of lordosis. Lordosis is also commonly called sway back, where you have an abnormal curvature in the lower part of your back, the lumbar region. With lordosis, it curves more forward than it supposed to be. I will get into this next time.

Kyphosis is when the thoracic part of the spine, which starts below the neck and goes to the top of the lower back, curves more than it should. It appears as a rounded back, head that seems to bend forward. As people get older, you see it a lot more due to posture changes and muscle loss. A child can have kyphosis but it is called congenital kyphosis. This would be from birth where the spine has not developed normally.

Today, I will be talking about postural kyphosis. A good way to check if your spine is in good alignment is to stand by a wall with your back against the wall and the heels right at the wall. If your heels, back and the back of your head (while looking straight) are against the wall, you are in good alignment. If you notice when touch your head to the wall and you need to look up, or can’t do this at all, you have some sort of kyphosis going on. No worries if you can’t do this right away. There are exercises you can work on to strengthen your upper back and open up your chest. Fun fact about the spine and to remember all the areas and vertebrae — there are seven cervical, 12 thoracic and five lumbar vertebrae followed but the sacrum and coccyx. The way I remember is that I eat breakfast at 7, lunch at 12 and dinner at 5. The following exercises are great for anyone to do, especially if your back of your head is not touching the wall. This can also prevent kyphosis in the future and keep a healthy spine:                                                      

• On your back, bend your knees and hands to your side. While tucking your chin and keeping your face looking up, press your head towards the floor. Hold it for 5 to 10 seconds and do this 3 to 5 times. Don’t force this. If your head is very far off the floor, put some sort of block or book so you know where to stop safely. When a certain thickness goes well, try something thinner until you have worked your head in the proper position to the floor.
• On your belly with your hands next to your body, gently lift your head and chest off the ground and hold for 5-10 seconds. Do this 3 to 5 times. Remember, it’s not how high you go, it’s doing the move correctly and engaging the proper muscles.
• On your belly with arms extended next to your head, lift both arms, chest and legs off the floor. Hold for about 5-10 seconds and do this 3-5 times. If this is too much, you can do right arm and left leg together, and then left arm and right leg.
• With a resist band or tubing (available at Marshalls, Dick’s, Walmart or Amazon), hook it on something solid (banister works), preferably where it’s on the height of your waist. Step back to get tension on the band, feet about shoulder width apart and knees slightly bent. Now, pull it towards you and squeeze your shoulder blades together. Do this about 15 times in 3 or 4 sets.
• This one might not work for everyone but you can use a foam roller and put it the length of your spine lying on your back and open your arms palms up and again the back of your head on the foam roller.

If your feel you have a significant rounded back, kyphosis, I would highly recommend sessions with a physical therapist. They can put a plan together for your body. Proper posture can prevent so many challenges such as stiffness, tenderness and/or pain in the spine. It affects your balance, and a good balance between the front and back of your body. Next time I will cover lordosis.

Ester H. Marsh is associate executive director and director of healthy living at the J.F. Hurley Family YMCA.