What’s Dowager’s Hump and How to Get Rid of It?

Dowager’s hump (also called kyphosis) is a spinal issue that occurs when the upper spine curves excessively forward, leading to a hunched posture. It’s more common in older adults, affecting up to 40% of over-60s, but younger individuals can develop it too.

If you suspect you have a dowager’s hump, visit us at TruMotion Chiropractic. Our experienced doctor, Austin Schauer, DC, can assess your posture, determine the severity of your condition, and develop a customized treatment plan to improve spinal alignment and overall well-being.

Understanding dowager’s hump

Your spine naturally has curves that help with balance and posture, but when the upper spine curves too much, it can make standing up straight a challenge. A dowager’s hump may also come with additional symptoms, including:

• Rounded shoulders
• Neck pain
• Tight hamstrings
• Back pain or stiffness
• Shoulder blade pain or stiffness
• Extreme fatigue
• Headaches or migraines

Hyperkyphosis, a severe form of this condition, has been linked to impaired lung function and reduced mobility.

To check if you have a dowager’s hump, look at your profile in a mirror — if your upper back appears rounded and your head juts forward, you may have this condition.

Causes of dowager’s hump

Several factors contribute to the development of a dowager’s hump, with the most common being poor posture. Weak upper back and neck muscles and tight neck and chest muscles can lead to a forward-leaning posture. Other causes include:

Osteoporosis

This condition can cause compression fractures that lead to a more pronounced forward curve.

Degenerative changes

Aging can result in spinal degeneration, leading to kyphosis.

Spinal pathologies

Tumors, infections, fractures, and calcifications of spinal ligaments can alter spinal structure.

Congenital issues

Some people are born with spinal deformities that contribute to the condition.

Scheuermann’s kyphosis

This condition occurs in teens when the spine develops wedge-shaped vertebrae instead of rectangular ones.

Chiropractic approaches to treating dowager’s hump 

Chiropractors focus on realigning the spine, improving mobility, and strengthening the supporting muscles to help restore proper posture. Techniques we use at TruMotion Chiropractic include:

Chiropractic adjustments

Chiropractic adjustments offer a highly effective treatment for many cases of dowager’s hump. We can help correct misalignments, improve mobility, and reduce inflammation in the affected area by performing gentle spinal manipulations.

One common technique we use is the flexion-distraction method, a gentle movement of the cervical spine that alleviates pressure and discomfort.

Massage therapy 

To complement spinal adjustments, we may recommend massage therapy These methods help to relax tight muscles, reduce inflammation, and promote better circulation in the affected area.

At-home exercises to strengthen posture

In addition to in-office treatments, we often provide exercise recommendations to help patients strengthen their back and neck muscles. Exercises include:

Chin tucks

Pull your chin straight back to strengthen neck muscles and improve posture. Perform three sets of 10 reps daily.

Scapular squeezes

Squeeze your shoulder blades (scapulas) together to strengthen your upper back. Perform three sets of 10 reps daily.

Doorway pectoral stretches

Stand in a doorway, place your palms on the frame with arms in a goalpost position, and step forward to stretch your chest muscles. Hold for 20–30 seconds, repeating 2–3 times per day.

Consistency is key with these exercises, and significant improvement may take months. However, with patience and dedication, you can reduce the prominence of the hump and alleviate discomfort.

Preventing dowager’s hump

Here are some of our recommendations for preventing dowager’s hump and stopping an existing abnormality from worsening:

Be mindful of your posture

Keep your head aligned with your spine and don’t slouch your shoulders.

Use proper ergonomics

Adjust your computer and phone screen to eye level to prevent excessive forward bending.

Take frequent breaks

Avoid staying in the same position for too long. Take breaks to stretch and move around.

Strengthen your back and neck

Regularly perform exercises that promote good posture and spinal health.

While a dowager’s hump won’t disappear overnight, consistent chiropractic care combined with exercise and good posture habits can make a significant difference.

Call our Chandler, Arizona, office or book a consultation online today. We can provide guidance and adjustments to help you stand taller, feel better, and improve your quality of life.