Besides affecting your posture and appearance, hunched shoulders can cause a myriad of physical disorders. Learn more about the condition and how to avoid developing a “hunch”…
Now, more than ever, people find themselves glued to screens of various sizes, for prolonged periods throughout the day—an unfortunate and unavoidable aspect of modern life. Of course, this particular habit can lead to various physical and psychological problem, including one that’s often overlooked: hunched shoulders. An increasingly common musculoskeletal disorder these days, the condition is especially “popular” among office workers who work long hours.
As the name of the malady suggests, hunched shoulders refer to the forward rounding of the shoulders. This condition stems primarily from poor posture and significantly impacts the appearance of those afflicted while also potentially causing respiratory problems.
THE CAUSES
Medical News Today states that modern-day habits are among the main causes of hunched shoulders. For one, sitting in front of a computer or looking down at a phone for extended periods causes the shoulders and neck to slump forward, eventually leading to cases of hunched shoulders. Spending a lot of time sitting on non-ergonomic chairs can exacerbate this condition, as noted by Healthline. The same goes for seemingly relaxing activities like lounging on a sofa
In addition, Healthline suggests that people driving long distances—like truck or taxi drivers—faced increased risk of developing poor posture. Frequently carrying heavy backpacks or bags, as mentioned by chiropractor Lisa Covey in a Sports Health article, similarly increases the likelihood of shoulder issues. Even everyday physical tasks like lifting heavy packages may contribute to this condition.
However, it’s not solely about habits. In an interview with Real Simple, Atlanta-based orthopedic surgeon Kellie K. Middleton, M.D., MPH states that genetic factors and structural changes in the muscles and bones play a role in the development of hunched shoulders. There are cases that stem from kyphosis, where the upper back curves outward excessively. Consequently, this pushes the shoulders forward, making them slump further.
THE EFFECTS
Even though hunched shoulders can negatively affect our posture, the issues go beyond physical appearance. Doctor C.J. DeFabio, D.C., in an article written for the Ravenswood Chiropractic & Wellness Center in Chicago, notes that those suffering from this condition usually experience muscle pain and aches, particularly in the upper back, shoulder, and neck areas. Research by Monika Bodwal et al. studied the effect of laptop usage on the musculoskeletal health of post-graduate students. The study shows frequent laptop use resulted in shoulder and neck pain and poor posture.
To make matters worse, tightening muscles in these areas can trigger headaches and migraines—a phenomenon called “head carriage.” The muscular wear-and-tear induced by N poor posture can cause inflammation, potentially leading to arthritis and significantly limiting the shoulder’s range of movement.
Sadly, that’s not all. In an article for The Breath Effect, clinical physiotherapist Emma Ferris states that individuals with hunched shoulders might experience difficulty breathing due to restrictions in the chest area. Shallow breaths become commonplace, potentially resulting in severe respiratory problems, elevated blood pressure, and sleep disturbances.
THE FIX
Hunched shoulders aren’t necessarily permanent, and understanding the root causes can pave the way for effective remedies. It all boils down to one basic idea: good posture.
In an interview for Hindustan Times, fitness experts Ilu Singh and Jinnie Gogia Chugh mention five exercises that can help you improve your posture: deadlifts, face pulls, goblet squats, planking and reverse planking. Regular practice of these exercises can gradually reverse the effects of poor posture.
In addition, Medical Health News recommends adopting the optimal sitting position when working in front of a computer. Sit up straight and look forward; try to keep your feet flat on the floor and hold your elbows at the side while holding your arms at right angles. Adjust the monitor’s position to be at arm’s length, customize your chair’s height and consider switching to an ergonomic chair. Remember to stretch and stand intermittently to prevent stiffness. And as always, if the condition persists or if you feel severe shoulder pain, seeing a doctor or a physical therapist would be the best solution to address specific issues and guide personalized treatment.
Creative Direction Brad Homes
Photographer Joe Sabarto
Styling Isabella Harahap
Styling Assistant Vanessa Yofania
Grooming Jauza Zakia
Model Eduardo Vandressen Trevizan/Myers Model Agency
Location Paradigm Fitness Indonesia