Kyphosis: Causes, Symptoms & Exercises

If you feel like you can’t sit upright for long without your shoulders rounding forward, you’re not alone. 

Hyperkyphosis—an increased curve in the mid-back—is something I see regularly in clinic as a chiropractor at Active Health in Portsmouth UK. It gives the appearance of ‘rounded shoulders’ and a more forward head position. The curve in the mid-back of your spine should ideally be gentle.

Some people develop hyperkyphosis gradually from lifestyle habits. Others simply develop it due to genetics or age-related factors.

If you feel you might have a hyperkyphotic spine, you may be thinking:

• “There must be something wrong with my spine”
• “I just can’t keep my shoulders back”
• “I can’t help hunching even though my wife/husband keeps telling me to stand up straight (I hear this a lot!)”

Hyperkyphosis is common and often manageable—but without proper support it can get worse over time

This isn’t about “standing up straight”. It’s about understanding your spinal structure and managing it properly. Keep reading to learn more.

How Kyphosis Contributes to Pain

When the thoracic curve increases, several mechanical changes occur:

• The head drifts forward
• The shoulder blades sit further apart and tilt forwards
• Rib joints experience altered loading
• Mid-back joints become stiff in extension

This combination often produces: 

• Persistent aching between the shoulder blades
• A deep, hard-to-reach discomfort
• Muscle fatigue when sitting upright
• Neck tension and headaches
• Increased risk of rib joint irritation 

Our thoracic spine is meant to move.

But with hyperkyphosis, extension (straightening backward) becomes limited—meaning certain joints and muscles work overtime. Gradually that overload becomes painful

Common Problems Linked to Hyperkyphosis

1. Mid-back (Thoracic) Stiffness

The more curved the spine is, the harder it is to extend (straighten up). 

This stiffness often leads to:

• A constant pulling sensation
• Reduced rotation
• Discomfort when sitting

CLINIC NOTE: Without regular mobility work, stiffness builds gradually

1. Rib Joint Irritation

Because the ribs attach directly to the spine, increased curvature changes how those joints move.

I’ve noticed over the years how hyperkyphotic patients are more prone to rib joint issues. 

These can cause:

• Sharp pain on breathing
• Pain when twisting
• ‘Stuck’ sensation under the shoulder blade
• Pain worse when lying
• Pain radiating around the rib cage

1. Shoulder blade movement issues

When the upper back rounds, the shoulder blades tip forward and outward.

This alters muscle balance and may cause:

• Clicking or grinding sensations
• Catching pain when lifting
• Fatigue on overhead activities
• Increased strain/tension in the lower neck

The shoulder blades rely on a stable thoracic base. 

If that base is excessively curved, mechanics suffer. 

Why Posture Correction Alone Fails

Many patients tell me:

“I try to pull my shoulders back but I can’t hold it.”

That’s because forcing a rigid upright posture:

• Fatigues the mid-back muscles
• Increases tension
• Is not sustainable

Rather than chasing ‘perfect posture’, focus on:

• Supportive Positioning
• Movement Variation
• Reducing prolonged strain

This is where the right setup makes a huge difference.

Workstation Setup for Hyperkyphosis

I only recommend equipment that:

• I use personally in clinic or at home
• Has clear biomechanical benefit
• I would be comfortable recommending to my own patients or family

Standing desks: 

Alternating between sitting and standing reduces sustained thoracic flexion. A good standing desk allows:

• Position changes through the day
• Reduced spinal compression that comes with prolonged sitting
• Promotes active postural control when standing

CLINIC NOTE: Patients who have invested in a quality height-adjustable desk have consistently reported that they use it more than expected and feel better for having the option to alternate positions throughout the day.

View my standing desk recommendations

A standing desk is helpful for many people—but if you struggle with prolonged standing due to lower limb or lumbar pain, it may not be appropriate without gradual adaptation

Ergonomic Chairs:

For patients with hyperkyphosis, chairs must support more than just the thoracic spine

A suitable chair should provide: 

• Adjustable headrest support (to reduce forward head strain)
• Adjustable lumbar pillow (to help maintain a neutral spine)
• Adjustable armrests (to reduce shoulder blade loading)
• Recline function (this reduces spinal load)

I recommend models that meet those features—this is one I suggest because every section is adjustable to suit the shape and size of different spines.

Back supports for chair or car

A portable back support helps maintain a more neutral spine and reduces sustained slouching positions. 

These are especially useful for:

• Long commutes
• Office chairs without proper shaping (and hot desking!)
• Travel situations

I recommend compact models that are firm but lightweight enough for commuting or flights.

Lie down laptop tables

One strategy I personally use is varying positions completely. If you work from home, working briefly while lying supported can offload the thoracic spine and reduce sustained muscle activation.

I personally use this one (see picture below) because it allows screen height adjustment and rotation 

Does Exercise Help with Hyperkyphosis?

The right postural equipment reduces load. 

But mobility and strength determine resilience.

These are two important points that I am always emphasising to my patients.

For hyperkyphosis, key focuses include:

• Thoracic extension mobility such as Floor Angels Exercise
• Scapular stability exercises such as Brüggers Relief
• Postural endurance training such as Prone Dorsal Raisers

For a range of appropriate exercises for all levels, visit my exercise library.

When it comes to exercise for hyperkyphosis, I would always say that consistency beats intensity.

Small daily exercise habits prevent long-term overload.

When to Seek Further Advice

While most cases of hyperkyphosis are structural or postural and manageable with the right approach, further assessment is important if you notice:

• Sudden worsening of curvature
• Sharp pain after minor trauma
• Persistent night pain
• Unexplained weight loss or fatigue
• Rapid progression in teenagers

Final Thoughts

Hyperkyphosis changes spinal motion—but it doesn’t mean you are destined for a lifetime of pain.

The key principles are:

• Understand your structure
• Support it properly
• Keep it moving appropriately
• Reduce prolonged load

What to Do Next

1. Try these thoracic mobility exercises: Cat/Cow Stretch and Floor Angels
2. Read through the Mid-Back and Shoulder Blade Pain conditions page to learn more
3. See my recommended chair for people with Hyperkyphosis

Related guides

• Upper back pain hub – groups upper-back conditions and exercises
• Rib joint pain – explains pain around the ribs and upper back
• Brugger’s relief – a quick posture reset for desk-related tension
• Cat/Cow Stretch — gentle spinal mobility to ease back stiffness
• Floor Angels — opens the chest and improves thoracic mobility
• Prone Dorsal Raises — strengthens the upper back extensors