How normal is it to have a hunched back as you get older?

As the years go by, the human body goes through a series of natural changes. One of the most noticeable changes in some people is a hunched posture, with an arched back and shoulders projected forward. But is this curvature always a sign of a problem or could it be part of normal aging?

The spine, the structure responsible for supporting our body and allowing movement, has natural curves that help distribute weight and absorb impacts. These curves — lordosis (in the cervical and lumbar regions) and kyphosis (in the thoracic region) — are important for balance and mobility.

However, as the years go by, it is common for these curvatures to become more pronounced. “Our spine is made up of vertebrae and discs. The discs are made up of collagen, water and hyaluronic acid. As we age, we lose these components and the discs begin to wear out their structure,” explains orthopedic and spine surgeon Luciano Miller, from Hospital Israelita Albert Einstein. “That is why it is common for us to decrease in size and there is a risk of developing hernia and lumbar stenosis.”

A slight increase in thoracic kyphosis can be considered part of the natural aging process, especially in sedentary people who spend a lot of time in poor posture or who have suffered small losses of muscle mass over time. In these cases, the change in posture is called postural kyphosis, and is usually mild and does not cause pain or significant limitations. In general, this curvature in the back can be reversed with exercises, stretching and proper posture.

However, when the curvature becomes too pronounced, it visibly affects posture and can cause pain, difficulty moving or even respiratory problems. This condition is known as hyperkyphosis and is related to the loss of disc structure and changes in the vertebrae due to loss of bone mass with progressive kyphosis.

“Kyphosis and lordosis are normal curves that help us balance our body like a spring in an upright position. Hyperkyphosis is when this curve is too large [ over 50 degrees ] when measured in profile. Scoliosis is a deviation of the spine in the frontal plane, defined as an angle greater than 10 degrees. People develop scoliosis and hyperkyphosis due to a combination of genetic predisposition and changes in the muscular and ligamentous structure,” explains the orthopedist.

This condition is more common in the elderly and can have different causes, the most common being vertebral compression fractures, usually associated with osteoporosis – a disease that weakens bones and makes them more susceptible to breakage. In these cases, it is not just a matter of poor posture. “With osteoporosis, the vertebrae weaken and lose height, increasing kyphosis,” Miller points out.

In addition to osteoporosis, other causes may include degenerative diseases of the spine, such as spondylosis, muscle conditions that compromise strength and tone, or even genetic factors. In some cases, hyperkyphosis may also be the result of a history of poor posture since youth, which worsens with age.

“Naturally, kyphosis increases due to loss of muscle mass, aging of the disc and loss of height of the vertebrae due to osteoporosis. In cases of disease, these changes are much more serious, with very large angles that cause pain,” observes the surgeon.

Warning signs

It is important to differentiate between a slightly hunched posture, which does not affect quality of life, and excessive hunching, which may be a sign of a problem. To do this, it is important to be aware of signs such as: persistent back pain, especially in the upper part of the spine; noticeable decrease in height; difficulty lifting the head or keeping the gaze on the horizon; loss of balance or frequent falls; difficulty breathing deeply and visibly increasing hunching over a short period of time.

If you identify any of these symptoms, it is essential to see a doctor, usually an orthopedist or rheumatologist. Early diagnosis allows you to take steps to prevent the progression of the curvature and treat possible underlying causes.

Miller emphasizes that maintaining good posture is one of the main ways to prevent back problems. Regular exercise, especially those that strengthen the back and abdominal muscles (such as Pilates, yoga, weight training, swimming and stretching) can make all the difference — when properly guided.

In addition, maintaining a diet rich in calcium and good levels of vitamin D is also essential for bone health. “Women should be especially careful when they are close to menopause and men in andropause,” advises the doctor.

Other important recommendations include avoiding smoking, excessive alcohol consumption and a sedentary lifestyle, as these measures help to keep the spine healthy even as we age. “We always have to be concerned about our posture,” warns the Einstein doctor.

Source: Einstein Agency

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