Dowager’s Hump or to give it its medical term Hyperkyphosis is a rounding of the upper back creating a stooped, hunched-over look.
It can be unsightly and can also generate discomfort and pain.
Hyperkyphosis is a condition that commonly affects more women than men and is generally an age-related condition that affects upwards of 20% of the female population. Men can also struggle with this too, however.
This can be treated and self-managed and certainly the symptoms can be improved. Early intervention is key to stopping or slowing its progression but even if your dowager’s hump is significant, the best time to start taking action is right now.
In this article, I will walk you through the condition’s causes and some easily implemented strategies to help you start taking control immediately.
How to tell if you have it (Signs and Symptoms)
If you have some or all of the following signs, you may have Hyperkyphosis/Dowager’s Hump:
- Hump in your upper back
- Stiffness and pain around the neck and shoulders
- Poor posture
- Reduced balance
- Tightness in your chest muscles, hamstrings and/or hip flexors (the muscles at the front of your hips).
- Difficulty breathing or breathing in fully
This list is not exhaustive and you don’t need to have all of the signs and symptoms to have a positive diagnosis.
It is sufficient to just have the hump in your upper back. Technically the hump needs to be at a certain angle but that’s not important – if you have a visible hump at the junction between your upper back and neck then a Hyperkyphosis diagnosis can be assumed.
Causes
Several factors can lead to the development of Hyperkyphosis and these can include:
1. Poor Posture
This is a very common cause of hyperkyphosis – usually, the symptoms are low-key and can often be corrected by following some basic postural correction drills.
Postural issues can be caused by poor sitting postures, or by using laptops or phones for prolonged periods.
General deconditioning of the muscles around the neck or shoulders can also lead to weakness and altered posture as can poor occupational manual handling techniques.
2. Aging
Natural curvature of the spine increases as the spine ages and hyperkyphosis prevalence increases too with an estimated 20-40% of older adults having the condition.
As we age we lose muscle strength and joint mobility and this can lead to increased curvature of the spine.
3. Spine Fractures
These can be caused by direct trauma or as a result of osteoporosis (weakening of the bones).
4. Congenital Conditions
Sometimes the spine does not develop properly at birth leading to abnormalities of the spine and its positioning. It can worsen with age.
There are many causes of Hyperkyphosis but unfortunately some of us carry a genetic predisposition for developing the trait.
Treatment Options
There are several options for treating the condition. The most effective involves improving your posture by practising good postural positioning and by improving your strength and mobility of the joints in your back, neck and shoulders.
These practices can help even those with the genetic predisposition.
If you have an underlying medical condition such as Osteoporosis, you should seek help from your doctor to ensure that your hyperkyphosis does not worsen.
Exercises for treating Hyperkyphosis
1. Scapula Setting
Practise actively recruiting the muscles which pull your shoulder blades down. I love giving this as an exercise to people struggling with poor posture. I ask them to do it whenever they are at their desk, sitting reading or just relaxing in front of the TV. I’m not asking them to do it all the time, but just to try and create the habit of performing it little and often.
To perform the exercise simply sit up or stand tall.Imagine you have an invisible balloon attached to the top of your head.
Now simply bring your should blades down and then inwards.
Hold anywhere between 1-10 seconds with 3 seconds being a good starting point. Repeat this 5-10 times to begin with.
2. Y-W-T-L
- Hold your arms above your head in a Y position making sure that your thumbs are pointing backwards.
- Lengthen your spine and imagine a balloon attached to your head floating you up.
- Bring the elbows down towards the floor so that your arms now make a W position.
- Straighten your arms out the sides with your arms straight, palms facing upwards.
- Finally bring the elbows down to your sides so that both arms form an L.
- Repeat the Y-W-T-L positions for 10 repetitions.
3. Isometric Cervical Extension
- Place your hands behind your head with your fingers resting against your skull.
- Slowly press your head into your hands maintaining the contraction for 5 seconds.
- Release the contraction for a few seconds and then repeat.
- Start by performing 5-10 repetitions.
4. Pectoral Stretch
- Place your arms on a door frame forming a 90-degree angle with each arm.
- Lean forwards to stretch the chest muscles.
- Hold the position for 10 seconds.
- Repeat for 3-4 repetitions.
5. Cervical Retractions
- Sit or stand with your back straight.
- Gently retract your chin so that you give yourself a double chin.
- Hold for 2 seconds and release the hold.
- Repeat for 10 repetitions.
Conclusion
Neck Hump is a common condition which can cause aesthetic changes as well as pain and discomfort, the great news is that it is very treatable.
By looking to improve your posture and by performing some simple exercises with consistency you can make a significant change to your symptoms.
You should always seek the advice of your local Physiotherapist should you have any concerns about overcoming this condition
If you would like me to help you with this you can book to see me here.
