How to Avoid a Stooped Posture as You Age

The thoracic spine—12 vertebrae in the upper and midback—usually has a gentle curve like a backward C. When that curve deepens, your upper back hunches forward. “Hyperkyphosis is an excessive curvature of the thoracic spine,” says Wendy Katzman, PT, DPTSc, a professor emeritus in the department of physical therapy and rehabilitation science at the University of California San Francisco.

From a side view, good posture means the ear is in line with the shoulder, hip, knee, and ankle, and the spine has gentle curves. Here are some tips to help you to maintain (or get back to) a more upright posture:

Take breaks. If you’re spending time in a forward or rounded position, get up for a minute or two every 30 to 60 minutes. “Do some shoulder circles, shoulder squeezes, or chin tucks, pulling your chin toward your spine,” Hughes says.

Position your devices at eye level. Looking down at screens “puts an increased load on the neck, which stresses muscles and ligaments of the neck,” says Kavita Trivedi, DO, associate medical director of the Multidisciplinary Spine Center at the University of Texas Southwestern Medical Center in Dallas. 

Practice straighter posture. One option: Stand with your head, shoulders, upper back, buttocks, and heels (if you can) against a wall, and imagine a cord attached to the top of your head, gently pulling you upward. Hold for 30 seconds, relax, and repeat three times daily. Or try this: Lie on your back on the floor or on a firm bed for 20 minutes a day with a rolled towel or pool noodle between your shoulder blades. (Place pillows under your head if you can’t lie flat.)

Build a stronger back and abs. “If you don’t have strength and endurance, you slowly slip back down into poor posture,” Hughes says. Aim to do two or three strength workouts a week. (See CR’s guide to strength training using adjustable dumbbells.)

Take care of your bones. Vertebral fractures from osteoporosis cause the vertebrae to collapse, pitching your posture forward. Weight-bearing exercises like walking and lifting weights, and adequate amounts of bone-building nutrients like calcium, vitamin D, and magnesium can help reinforce bones.

Know when to get more help. You may want to go to a physical therapist if you’re not seeing improvements after regularly practicing the strategies above for six to eight weeks. They can provide specific exercises for your degree of curvature and do manual therapies for tight joints and muscles. If you’re experiencing pain or numbness, or a rounded posture interferes with your ability to do daily tasks, see your doctor, who can determine whether your symptoms are due to an underlying condition like a vertebral fracture or spinal stenosis. If you have osteoporosis, your doctor may recommend medication to reduce the risk of fractures.