How to Prevent Hunching

Jun 07, 2024

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Hunching leads to poor posture and pain. Here are some tips to prevent hunching in the long term

Preventing hunching, which can lead to poor posture and various health issues, involves a combination of awareness, exercises, and ergonomic adjustments. Here are some effective strategies to help you maintain good posture and prevent hunching:


1. Strengthen Your Back and Core Muscles

Some exercises you can do to strenghten your back and core include:

  • Rows: Use resistance bands or weights to perform rows, which strengthen your upper back.
  • Planks: Engage your core muscles with planks and their variations.
  • Reverse Flys: Strengthen the muscles between your shoulder blades.
  • Bridges: Strengthen your lower back and glutes.
  • Lat Pulldown: Lat pulldowns strengthen your back muscles and help improve you posture (pictured below).

2. Stretch Your Tight Back Muscles

  • Chest Stretch: Open up your chest by stretching your arms out and back.
  • Thoracic Extension: Use a foam roller to stretch your upper back.
  • Neck Stretches: Gently stretch your neck muscles by tilting your head side to side and forward and back.

3. Improve Your Ergonomics

If you sit at a chair all day at work or at home and are constantly looking down at your phone screen you probably ignore proper ergonomics. 

  • When sitting in a chair: Use an ergonomic chair that supports your lower back and allows your feet to rest flat on the floor. if you dont have control over your chair at work, certain cushions are available to purchase online that may assist you. 
  • Monitor Height: Position your computer monitor at eye level to avoid tilting your head forward. Looking down at a screen can lead to a hunch, and neck pain.
  • Keyboard and Mouse: Keep them at a comfortable height to avoid reaching forward.
  • Desk Setup: Ensure your desk allows your elbows to stay close to your body with your wrists straight. The further away your desk sits, the more likely you are to hunch over. 
  • Reading Position: Hold books and tablets at eye level.
  • Phone Use: Use a stand for your phone to keep it at eye level and avoid looking down.

4. Practice Good Posture

When you are sitting:

  • Back Support: Use a cushion or lumbar roll to support your lower back.
  • Feet Position: Keep your feet flat on the floor with your knees at hip level.
  • Regular Breaks: Stand up and move around every 30 minutes to prevent stiffness.

When you are standing:

  • Even Weight Distribution: Distribute your weight evenly on both feet.
  • Engage Core: Keep your abdominal muscles slightly engaged to support your spine.
  • Shoulders: Keep your shoulders relaxed and down, not slouched forward.

5. Use Posture Reminders

  • Apps and Devices: Utilize posture-correcting apps and wearable devices that remind you to straighten up.
  • Sticky Notes: Place reminders around your workspace to encourage good posture.

6. Adding Mindfulness and Body Awareness to Your Routine

  • Body Scans: Regularly check in with your body throughout the day to correct any slouching.
  • Mindfulness Exercises: Practice mindfulness or yoga to increase awareness of your body’s alignment.

7. Seek Professional Help

  • Pain Management: If you are experiencing any pain and symptoms from hunching, our doctors can create a personalized plan for you that will hopefully relieve your pain and get your hunch in the right direction. The first step of fixing a hunch often involves physical therapy. 
  • Physical Therapy: Work with a physical therapist to develop a personalized exercise and stretching program. They can create a detailed strengthening program for your back .
  • Chiropractic Care: Regular adjustments can help maintain proper spinal alignment.
  • Posture Training: Consider sessions with a posture trainer or coach.


By incorporating these practices into your daily routine, you can significantly reduce the risk of hunching and promote a healthier posture. If you have any questions about pain associated with hunching our doctors are happy to answer any questions. You can book an appointment with the by selecting the "Book Now" button.