Exercises to Relieve Cervical Kyphosis Pain
Kyphosis is a condition in which the spine (backbone) curves more than normal, making the upper back look rounded or hump-like. Nowadays, people who work a lot on computers or use their phones excessively are at risk of developing kyphosis. If you don’t do regular stretches, yoga, or gym workouts, and if your sleeping posture is poor—like using a double pillow—there is a chance you may develop Cervical Kyphosis.
In this blog, we will discuss in detail what Cervical Kyphosis is, its symptoms, causes, and recommended exercises for recovery.
What is Cervical Kyphosis?
Cervical refers to the neck area, and Kyphosis means an outward curve of the spine. Imagine a person standing normally. The neck naturally has a slight C-shape curve inward (towards the body). In Cervical Kyphosis, this natural shape gets disturbed:
- The neck becomes too straight (which is not normal).
- Or it bends the wrong way (instead of curving inward, it starts curving outward).
What are the Symptoms of Cervical Kyphosis?
Here are some common symptoms of Cervical Kyphosis:
- Neck Pain & Stiffness – Constant pain or tightness in the neck.
- Forward Head Posture – The head appears to be leaning forward instead of aligning with the spine.
- Restricted neck mobility – Challenges in rotating or bending the head.
- Headaches – Frequent headaches due to neck strain.
- Muscle Weakness – Weakness in the neck, shoulders, or arms.
- Numbness or Tingling – A pinching or tingling sensation in the arms or hands.
- Balance Issues – Feeling unsteady or having difficulty maintaining balance.
- Difficulty Swallowing (Severe Cases) – In extreme cases, kyphosis can put pressure on the throat, making swallowing hard.
What are the causes of Cervical Kyphosis?
Cervical Kyphosis can be caused by a variety of factors. Here are some common causes:
1. Degenerative Diseases
- Osteoarthritis: Wear and tear of the spine over time.
- Degenerative Disc Disease: Deterioration of the spinal discs located between the vertebrae.
2. Trauma or Injury
- Fractures: Broken vertebrae can lead to abnormal curvature.
- Whiplash: Sudden injury to the neck, often from car accidents.
3. Poor Posture
- Chronic Poor Posture: Long-term slouching or improper alignment can alter the natural curve of the neck.
4. Congenital Conditions
- Birth Defects: Some people are born with spinal abnormalities that can lead to kyphosis.
5. Infections and Tumours
- Spinal Infections: Infections can weaken the spine.
- Tumours: Both benign and malignant tumours can affect spinal alignment.
6. Neuromuscular Conditions
- Cerebral Palsy: A collection of neurological disorders that disrupt motor function and alter muscle tone.
- Muscular Dystrophy: A set of conditions characterized by a gradual decline in muscle strength and a reduction in muscle mass.
7. Metabolic Bone Diseases
- Osteoporosis: Weakening of bones, making them more prone to fractures.
- Paget’s Disease: A condition that disrupts the replacement of old bone tissue with new bone tissue.
8. Surgical Complications
- Previous Spine Surgery: Surgeries can sometimes lead to changes in spinal alignment.
9. Aging
- Natural Aging Process: As people age, the spine can undergo degenerative changes that lead to kyphosis.
10. Other Medical Conditions
- Ankylosing Spondylitis: A type of arthritis that affects the spine.
- Scheuermann’s Disease: A condition that causes vertebrae to grow unevenly.
Exercises to Heal Cervical Kyphosis:
1. Chin Tucks (Neck Retraction)
- How to do it:
- Sit or stand straight.
- Keep your head straight and your shoulders relaxed.
- Slowly pull your chin backwards, as if trying to create a double chin.
- Hold for 5 seconds, then release.
- Repeat 10-15 times.
Instruction: mention vital physiology and exercise names for all images
Benefits: This exercise strengthens the front neck muscles and improves posture.
2. Neck Stretch (Side Stretch)
- How to do it:
- Sit or stand straight.
- Place your right hand over your head and slowly tilt your head toward your right shoulder.
- Hold for 15-30 seconds.
- Repeat on the left side.
- Do 2-3 times on each side.
Benefits: This exercise stretches the neck muscles and reduces stiffness.
3. Shoulder Blade Squeeze
- How to do it:
- Sit or stand straight.
- Keep your shoulders relaxed.
- Squeeze your shoulder blades together as if trying to touch them.
- Hold for 5 seconds, then release.
- Repeat 10-15 times.
Benefits: This exercise strengthens the upper back and neck muscles and helps improve posture.
4. Neck Rotation
- How to do it:
- Sit or stand straight.
- Gently rotate your head to the right as if glancing over your shoulder.
- Maintain your position for five seconds before returning to the centre.
- Repeat on the left side.
- Do 5-10 times on each side.
Benefits: This exercise improves neck flexibility and reduces stiffness.
5. Wall Angels
- How to do it:
- Stand with your back and head against a wall.
- Place both hands on the wall with elbows bent at 90 degrees.
- Slowly slide your hands upward, as if making “angel wings.”
- Then, slowly lower them back down.
- Repeat 10-15 times.
Benefits: This exercise strengthens the shoulders, upper back, and neck muscles and helps improve posture.
6. Thoracic Extension (Foam Roller Exercise)
- How to do it:
- Place a foam roller on the floor and lie down on it with the foam roller under your upper back.
- Place your hands behind your head.
- Slowly roll your upper back over the foam roller, stretching your spine.
- Repeat 5-10 times.
Benefits: This exercise helps restore the curve of the upper back and neck.
7. Cat-Cow Stretch (Yoga Exercise)
- How to do it:
- Get on your hands and knees on the floor (tabletop position).
- Cow Pose: Inhale, drop your stomach down, and lift your head and tailbone up.
- Cat Pose: Exhale, arch your back up, and tuck your head and tailbone down.
- Repeat 10-15 times.
Benefits: This exercise improves spine flexibility and helps restore the neck’s natural curve.
Conclusion
Cervical Kyphosis is a condition where the neck loses its natural curve, causing pain, stiffness, and poor posture. It often happens due to bad habits like slouching, using phones or computers for too long, or sleeping in the wrong position. The good news is that with the right exercises and care, it can be improved.
Simple exercises like Chin Tucks, Neck Stretches, and Shoulder Blade Squeezes can help strengthen your neck and back muscles, improve posture, and reduce pain. Doing these regularly can make a big difference. However, if the pain is severe or doesn’t go away, it’s important to consult a physiotherapist.
If you are looking for physiotherapy services from a renowned professional in Surrey, BC, book your consultation with Vital Physiotherapy and take the first step toward a pain-free, healthier life.
