Have you ever noticed that many people specially middle-aged and geriatric ones have a stooped appearance where their head juts forward creating a hunchback effect? This abnormal bending of the spine is called Dowager’s Hump. Medically termed as kyphosis, it is an outward curvature of the thoracic vertebrae of the upper back. It appears as a rounded hunch that many people refer to as a hunchback. In addition to the bump on the base of the neck, Dowager’s Hump has a forward head posture where your head is jutting forward.
Bad posture is the most common cause of a dowager’s hump. There is an increased curve in the upper neck so you have to lift the head, so it protrudes forward.
Other possible causes include:
Osteoporosis: A compression fracture causes the increased forward curve. This makes you drop your head forward more than normal and then pull it back and up to see forward. It’s those two things that cause the bump in the upper back.
- Congenital problem: Less frequently, the spine doesn’t form properly before birth.
- Scheuermann’s kyphosis: This shows up in teenagers, when the spine develops into a wedge shape instead of a rectangle.
No matter the specific underlying cause, Dowager’s Hump happens as a result of the weakening of muscles around your thoracic spine. When those muscles weaken, other muscles have to do their job for them and that puts those additional muscles under constant strain from overuse. If left untreated, a person with Dowager’s Hump will begin to have pain in their shoulders and neck. Over time, their chin will move closer to their ribcage and the end result can be spinal degeneration. Many people with Dowager’s Hump experience intense headaches in addition to their neck and shoulder pain. Some people are more bothered by the physical aesthetic of Dowager’s Hump while others just want some relief from the pain it causes.
Dowager’s Hump be treated and for some people, it can be cured entirely. Our muscles aren’t made for that kind of curve. It can cause upper and lower back pain and even some difficulty with tightness in the legs. Maintaining good posture is the best way to prevent this problem. Also, try to keep osteoporosis from progressing to prevent the spine from developing compression fractures, which increase the forward curve of the upper back.
You can accomplish this by strengthening the upper back muscles; increasing tone helps pull up the shoulders and the head. There are 3 very simple stretches that will help strengthen the muscles surrounding your thoracic spine and bring your head back into proper alignment.
1. Pectoral Stretch: This first stretch is designed to stretch out your chest muscles. In order to do this pectoral stretch, all you need is a door jamb. Place your arms on either side of the door frame forming a 90-degree angle with each arm. Lean in further and further as you feel your muscles relax. If you find this stretch is too easy, bring your arms higher above the 90-degree position and try doing the stretch that way.
2. Upper Back Stretch: This stretch is great for loosening up your muscles. You’ll need something to hold onto so you can simply face a wall and place your hands flat against it above your head. Keeping neck neutral, sink down into the stretch as demonstrated in the video. Be sure not to let your head drop as you’re doing this stretch. Focus on keeping your ears in line with your shoulders. After about 10-20 seconds, sink further into the stretch. If you have shoulder problems and it hurts to keep them above your head, you can keep your arms lower.
3. Chin Translation: This stretch is designed to improve your posture by taking that forward head posture that is emblematic of Dowager’s Hump and bringing it back in line over your body. Pretend your ears and your jaw are on a railroad cart and it’s going to go straight back like a cobra strike. This is not an up or down movement, it’s straight back. You can do this stretch just about anywhere to help with your posture. Once you get the hang of it, put 2 fingers behind your head to add some resistance.
Additionally, yoga can also help encourage good posture and alignment — as well as flexibility. Pre- and post-menopausal women should increase their daily calcium intake to 1,800 milligrams per day. Be sure to check with your doctor to make sure this dosage is safe and does not conflict with other medications. Making sure you eat a diet rich in fruits and vegetables can help. Also, steer clear of soda, which can have a negative effect on your bone density due to phosphoric acid in some colas. Some doctors also believe caffeine can make bones porous, too.
When you are sleeping, you should keep your spine in a position similar to its optimal standing posture with your shoulders low, back straight, knees relaxed, and hips aligned with the shoulders. In order to maintain this position, follow these simple suggestions: If you’re a back sleeper, you don’t really need anything under your head, so use only a neck pillow. If you’re a side sleeper, take a pillow that allows you to fill in the space between your shoulder and your neck and place another one between your knees and ankles
Dowager’s hump is often accompanied by a forward head posture, or chicken head posture, a condition when your head protrudes forward from its normal alignment. In this case, you add about 10 extra pounds of force on your neck for every inch of protrusion. That’s why making a conscious effort to improve your posture must become your daily routine.
- To correct your walking posture, find your center by standing up straight and tall. Keep your chin parallel to the ground, your shoulders back, and your stomach in. Let your arms fall naturally at your sides. Imagine that a string is coming from the ceiling and pulling you upward as you stand tall.
- Visualize the string every time you need to get back into the proper position.
- To correct your sitting posture, it’s better to alter the surface you’re sitting on. You can reach the proper position by rolling up a little blanket and placing it underneath your sit bones — it will help keep your knees below your hips.