Many believe that a hollow back or a rounded back is innate and that one cannot do anything about it, while others want to eliminate bad posture and associated pain through their training, but they simply do not know how.
I would like to comment and notice that bad posture doesn’t necessarily have to be accompanied by pain, just like there are smokers who die healthy to a very old age and someday peacefully of natural causes. But the fact is, bad posture significantly increases the likelihood of primarily back pain.
But now to the actual question, can one train those bad postures away. The correct answer must be in this case: yes and no. Who’s surprised? One must often distinguish case by case. If an 80-year-old has suffered a hunch through years of maladjustment, it would take more than optimism to seriously believe in being able to get rid of it again. But according to the motto "it's never too late" damage limitation can be the motto of the hour.
However, if a 35-year-old office nine-to-fiver has acquired a maladjustment due to a sitting marathon that leads through his life, which in turn leads to pain, one can make a visible difference through sport or, more precisely, through targeted strength training and mobilization.
It’s possible to roughly divide our musculoskeletal system into three components, the bones, i.e. the skeleton, the muscles and the fasciae (the connective tissue, ligaments and tendons). By nature, we usually all get a healthy upright posture, and our motive mechanisms work without us having to think about it, as nature intended. Since we nowadays earn money primarily through brain work, from the first grade we are sitting too much at school and at work as well as in everyday life.
Strange as that may sound, but that's what makes us unlearn it and stand right. I have left out correctly sitting here, that is actually already a contradiction in itself.
Skeleton is moved and supported by our muscles, which in turn are held together by the connective tissue. Constant sitting ensures that our lower half of the body literally falls into a deep sleep and also the belly gives up its natural basic tension. That is very unfavorable.
One of the main tasks of our buttocks is to keep the pelvis upright; the abdomen stabilizes the spine from the front. However, if our buttocks and abdomen become unlearned by sitting, our pelvis will tilt forward while standing, causing a hollow back, or tilting backward as you sit, causing a lumbar spine back. In principle, it can be said that everything that happens in certain joints in the body also affects the joints above it. So if our lumbar vertebrae are in a wrong attitude, it is just as bad about our thoracic and cervical spine.
Therefore, if you teach your gluteus and stomach to do their job, you can prevent it from falling into a passive posture, dropping into our ligaments, and instead actively supporting ourselves through our muscles. In the long term, this principle can lead to permanently getting rid of bad posture. Of course, this was just a rough example to convey a basic understanding of the cause of bad posture.
Many people are constantly looking for a kind of miracle healer, who once puts his hand on and makes all pain disappear. But that's not how it works. Passive therapy should always be chosen only as a supplement. Activity, a lot of exercise and goal-oriented training are much more effective to combat bad posture.