Exercises to help kyphosis are a postural lifeline as a mom. It is fairly common in pregnancy and postnatally to experience kyphosis. But what is kyphosis? and what exercises can you do safely in pregnancy to prevent it? This blog is here to explain, with extra tips to keep in mind to limit kyphosis increasing.
What is kyphosis
Hunchback of Notre dam spring to mind? “Rounded back” This is kyphosis, the oxford dictionary states;
“Excessive outward curvature of the spine, causing hunching of the back.”
What i found really interesting researching the causes of kyphosis is there was very little spoken about pregnancy and kyphosis. However i did find this article in the Journal of Physical Therapy Science which is a really interesting read.
What was more popularly discussed with regards kyphosis, was poor posture in childhood, carrying heavy loads, genetics, abnormal shaped spine, and other medical conditions that can increase kyphosis.
Why is kyphosis so common in pregnancy?
Poor posture is associated with pregnancy so practicing exercises to help kyphosis are a breathe of fresh air.
As your baby grows, so does the weight to the front of the body putting strain on the lumbar region of the spine, encouraging a posterior tilt to the pelvis. The body is very clever at counteracting obstacles to help you better with whatever challenging changes it is faced with.
Through pregnancy it is healthy to put on 15-25% more weight. Your baby and your body need this weight to grow and birth better. However as a consequence of this, it puts extra pressure on the lumbar spine as your baby grows.
As the belly gets bigger and weight to the lumbar region increases, the body counteracts it by hunching. The hunching comes from the thoracic region (upper back).
It’s simply easier for the body to resume this position, creating a posterior tilt to the pelvis, then to correct the posture.
When you bring your awareness to the bodies default setting, change can commence.
Survival mode of the body can kick in, people become used to sitting in a certain way, especially in pregnancy and over time it can lead to kyphosis and many common back issues that are so simple to correct with exercises to help your back in pregnancy. BUT and this is a big but, correcting ones posture requires your time and awareness to the habit.
From pregnancy through motherhood moms, all over the world are always forward lifting. Think about everything you do daily cleaning, carrying, feeding, picking up, driving and working.
This is a photo of Sebalicious and I when he was 4 months old. My shoulders and back are very hunched at this time because;
This constant forward motion can take it toll on your body, if you are not counteracting these movements with different exercises to balance the body out.
7 Exercises to fix a hunched back
Exercises to help kyphosis, I could give you so many variations, but its a bit like how much is relevant in pregnancy and really do you need so many!
My first question as a mum and teacher is why? Whats the point? One of my favourite quotes of all time is
“Life is really simple, but we insist on complicating it”
Confucius
Now is the time to be as calm as you can be, to simplify life and prioritise what is really necessary.
Question; Is the health of your back important to you?
I believe our health is our wealth, and when we loose bodily abilities, life can become so much more challenging. You ever had a simple paper cut and realised how much you use your hands?
Being gentle and loving to your ever changing body is so key in pregnancy and by tuning in with your breathe, it is the best medicine you can give your body and baby.
Every part of your body is interconnected. You may feel discomfort in one area, but the route of it can come from another.
These exercises below, work the spine through strengthening, toning and lengthening muscles.
It’s highly likely you will feel these muscles the next day because. as blunt as i often am, you’re not working them properly at present.
Leave your ego outside, come into your heart and listen to your body.
Be gentle on your reps as your back begins to strengthen.
Number 1 exercise to relieve kyphosis Pelvic tilt
Sitting on a birthing ball is ideal as you will feel the ball rolling backwards and forwards.
Inhale as you tilt the pelvis back and the ball will roll slightly backwards and as you exhale, roll the pelvis into imprint. Lifting it upwards switching on the abdominal muscles giving your baby a gently hug.
This exercise is great for the lumbar spine and pelvic floor muscles.
Exercise 2 to correct kyphosis gimme your L arms
⚠️ This exercise is really easy to cheat so having someone there to help keep your elbows in line with shoulders, can really facilitate not cheating.
Put your arms in an L shape so your elbows are in line with shoulders, palms facing forward.
You can stay like this for 30 seconds minimum, keep those elbows inline with shoulders and breathe.
OR
On your next exhale, move your elbows back, inhale back in line with shoulders, exhale back.
Slow and steady try 5 see how you feel and work up your baseline from here. Maybe 3 is enough for you start from.
Exercise 3 for pregnancy kyphosis Juicy chest opener
Find a wall any wall and stand an arms length from it.
Place the palm of your right hand on the wall.
Walk forwards whilst keeping your hand connected to the wall, until you feel a stretch.
Breathe for minimum of 5 breathes.
Switch sides.
Exercise 4 shoulder press work the upper back
Similar to exercise 2 have your arms in an L shape elbows in line with shoulders.
Inhale as you raise your arms up towards the sky and as you exhale lower them back in line with shoulders, whilst feeling the shoulder blades come together. Working the upper back.
Repeat with your breathe.
Try 5 work your way up.
Exercise 5 reverse the plank chest opener
Sitting on the floor, bring your feet under knees and lift thy booty off the floor.
Feel the stretch to the pectoral region of the chest. This area has 4 different muscles (pectoralis minor and major, the subclavius and the erratus anterior)
Once your booty is gently back on the ground and keeping your hands behind you fingers facing forward. Window wipe your knees from side to side with the breathe. Loosen your hips and sacral region by releasing tension from the body.
Exercise 6 roll those shoulders back
This can be done sitting against a wall, on all fours or on a ball. Pick your position girl, it will likely depend on how you are feeling today.
You know cat cow this exercise is similar because yogas kinda simple at heart. So i’m not a fan of teaching cat because its a pull away from the placenta, instead I teach purring cat which is when the back doesn’t overextend it simply stays in a neutral position.
On all fours hands under shoulders, knees as wide as is needed but keeping knees under hips.
Inhale to neutral back and as you exhale round the shoulders, gently arching the upper back towards the ceiling and at the same time hugging your baby by switching on your powerful but gentle abs.
Tucking chin towards chest.
Inhale to flat back exhale to curl in. Repeat 5-7 times.
If you are sitting on a ball or the floor its the same exercise however you are concentrating on your chest area.
As you inhale your heart is pointing in the direction of the sky and as you exhale, you are tucking your chin to your chest rounding the shoulders in, gently hugging your baby by lifting your tailbone towards baby and igniting those magical pelvic floor muscles. All at the same time.
This exercise is simple mobilisation of the spine and can do wonders for kyphosis by becoming more aware of the vertebrae and the different parts that make it up.
Exercise 7 Shoulder blade squeezer
Sitting preferably on a birthing ball, feet under knees and legs as wide as you need them to be.
Stretch your arms out either side of you and turn the palms of your hands behind you so they are facing towards the back of you.
Inhale, and as you exhale, move your hands behind you in the direction of each other. Don’t worry they are not going to meet.
Inhale as your arms come back inline with shoulders and exhale as you move the arms slightly backwards connecting the shoulder blades working the upper back.
Find you baseline how many breathes can you do without overexerting your body?
I advise 5 breathes minimum to begin to feel and work muscles effectively.
⚠️ Safety first
Pregnancy is definitely not the time to start something new, I speak about this regularly, I know I sound like a broken record. But i see so many unnecessary injuries as a result of overexerting the body in pregnancy. So many youtube channels teaching poses that should not be taught in pregnancy that my blood boils at times with the surge of misinformation freely readily available online.
With your ever changing pregnant body, it’s so easy to injure yourself in pregnancy. This is due to the ligaments softening, allowing much more flexibility into the body ready for birthing. As a result, the likelihood of injuries can increase as a result, so it’s really important to take things slowly.
Pregnancy is not a competition we need community and please please try not to compare. We are so uniquely wonderfully different. It is not important to do everything and anything with regards these exercises.
If you find it too much, limit the reps you do. Try five with five breathes, if thats way too easy, find your baseline and begin from there.
These exercises to help kyphosis are a guide to nourish and strengthen you, not deplete you.
If you feel any pain when trying to straighten your back, its highly recommended you see your doctor.
Please also note a feeling of discomfort is very different to a feeling of pain.
Tips to note for exercising curved back posture
Like everything our awareness is required for change to commence. Once we become aware of our habits, we can limit the likelihood of it continuing.
Below are questions to ask yourself, disguised as tips and tools to aid limiting kyphosis.
- Can I sit in a different chair to help my posture?
- Have you tried sitting on a birthing ball? It is literally the best chair you can sit on when pregnant. Not only that, you can practice exercises to help kyphosis on the ball. The birthing ball can alleviate back pain, and sitting on the ball can give you the best posture available to you in pregnancy, because it distributes your weight more evenly. Who doesn’t want to feel more comfortable in pregnancy!
- Am I slouching?
- Can I roll my shoulders back, lengthen my tailbone downwards and reach my heart in the direction of the sky?. Thus opening up the chest and switching on your upper back muscles.
- Can I ask my partner 0r a friend for a massage?
- This will help loosen tight muscles and relax you.
- Do I really need to carry all that?
- Carrying heavy loads firstly isn’t advised in pregnancy but come on if your a single mom kinda don’t have an alternative. What is available though is having a “not now” mindset. Can you do it in smaller chunks? Or better still wait til friends or family are visiting to help lift something.
- Can I do more of these kyphosis exercises?
- There’s a fine balancing act with exercise and pregnancy, however exercising gently in pregnancy is highly advised. The exercises above are slow, steady, subtle, isotonic movements, that require your breathe and participation. You may feel discomfort as you isolate specific muscles you didn’t realise you had, but working them is necessary for improving posture and limiting kyphosis.
Products to relieve kyphosis
- birthing ball
- Fab pregnancy tool for your holistic comfort and baby getting into position. It’s great for, exercising, sitting, loosening and lengthening muscles whilst moving energy.
- Foam Roller
- For massage purposes
This post may contain affiliate links which means I may make a small commission at no extra cost to you. I only promote products I love and feel will benefit my readers.