If you want to avoid the ‘hunchback’ that comes with aging… you need to strengthen the muscles in ‘this place’

As we age, our backs tend to hunch and become hunched. In fact, many elderly people walk relying on canes or walking aids due to their bent backs. A hunched back not only causes pain but also increases the risk of cervical or lumbar disc herniation. So, what can be done to prevent a hunched back as one ages?

◇ You need to build back muscles

To prevent a hunched back, you must pay attention to your back muscles. If back muscles weaken, the back becomes hunched and it is easy to develop a forward head posture (turtle neck). The less you exercise regularly, the more likely your muscles are to weaken overall. Furthermore, back muscles are prone to weakening because they are rarely used in daily life. The erector spinae, trapezius, and latissimus dorsi are the representative back muscles. The erector spinae extend from the cervical spine to the pelvis and are crucial for spinal movement and the stability of soft tissues such as discs, ligaments, and tendons. You should also pay attention to the trapezius muscle. The trapezius is significantly involved in the movement of the scapula and arms, and since it is attached to the spine, it plays an important role in spinal stability. The latissimus dorsi is a muscle in the middle of the back that originates from the spine and lower back, wraps around under the armpits, and extends to the arms. The latissimus dorsi helps perform movements such as bringing the arms inward and moving them backward.

People who work while sitting for long periods keep their back muscles tense; poor blood circulation causes the muscles to deteriorate and atrophy. Initially, only muscle mass is lost, but over time, the back becomes hunched and it is easy to develop a forward head posture.

◇ Exercises good for muscle strengthening

To strengthen back muscles, you should stimulate them through simple movements in your daily life. For the trapezius muscles, hold a light wooden stick with both hands slightly narrower than shoulder width and lift the stick until your arms are nearly parallel to your shoulders. Perform 3 sets of 20 repetitions daily. To strengthen the latissimus dorsi, place your hands on the ends of a chair and perform squats and stand-ups. Doing 3 sets of 20 repetitions daily is helpful. For strengthening the erector spinae, lifting one arm and leg alternately while in a quadruped position is effective. During this exercise, ensure that the arm and leg are lifted so that they are in a straight line with the torso. 3 sets of 20 repetitions daily are recommended. Lying face down on the floor with a pillow under your stomach and lifting your upper body to hold for 2 to 3 seconds is also beneficial. Your lower back should not hurt during this exercise. Avoid excessive arching. 3 sets of 20 repetitions daily is recommended.