Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.
Exercises to correct a hunched back:
How to avoid ‘text neck’
Change how you hold your phone
Bring the screen to eye level so your head is not slouched forward or too high. Instead, keep a neutral spine so your ear is in line with your shoulders. This will keep you from holding a forward-head posture for a prolonged period of time.
Take phone breaks
Frequent breaks from the screen can help, even if it’s just two to three minutes every hour. Its unrealistic to suggest people don’t keep looking at their phones so if possible try to consciously take breaks from your phone. A good suggestion is to set reminders on your phone or PC or a sticky note. Even a few small breaks can make a huge difference.”
Your posture is important
Having and maintaining a good posture is a major step in preventing a hunched back and back pain in general. To avoid the danger of developing a hunched bacj there are some simple things you can do to promote a better posture and help reduce the risk of back pain.
Straighten Up UK is an exciting programme from the British Chiropractic Association (BCA), designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine.