Ever feel like you can’t quite fix your posture even when you try to sit up straight? If it seems like you always have a slight bump at the base of your neck, it might be due to something called dowager’s hump. Also called hyperkyphosis, a dowager’s hump — which gets its name from older ladies with poor posture — is basically an excessive curvature in your upper back, says Kristina Kehoe, DPT, RYT, a physical therapist with Simpli Whole.
The condition is common among younger people who sit a lot for work and is said to impact up to 40% of folks after 40 due to natural aging. Don’t stress if this is something you deal with, though — there are plenty of exercises that can help. Here’s everything you need to know about dowager’s hump.
What Causes A Dowager’s Hump?
If you type all day or spend a lot of time looking down at your phone, you could start to develop tech neck or forward head posture. When you constantly look down, the muscles in your neck and back start to weaken to the point they no longer offer spinal support, Kehoe explains, and that’s when a dowager’s hump can form.
According to the Cleveland Clinic, osteoporosis may also be to blame. The loss of bone mineral density can cause compression fractures in your spine and an increased forward curve. As your head drops down, your spine starts to compensate when it lifts it back up to see forward, which creates the shape of a hump.
There may also be a build-up of fat cells in the area that makes the hump even more noticeable, says Dr. Matt Tanneberg, DC, CSCS, a chiropractor and owner of Body Check Chiropractic & Sports Rehabilitation. “Our body responds to the abnormal curvature that develops in the upper back by trying to give it more cushion as a defense mechanism,” he tells Bustle. So if you constantly have poor posture, your body will start to send fat cells to the base of the neck to protect the excessive curve in your spine.
Signs & Symptoms
Beyond the hunch in your back, dowager’s hump may also lead to ongoing pain in your back, neck, and shoulders. You may also appear shorter due to poor posture, and potentially feel more muscle fatigue as your body tries to compensate for the incorrect alignment.
Here, experts share 11 of the best exercises for dowager’s hump to get you started.
Studies referenced:
Cutler, WB. (1993). Prevalence of kyphosis in a healthy sample of pre- and postmenopausal women. Am J Phys Med Rehabil. doi: 10.1097/00002060-199308000-00009.