How to Get Rid of Dowagers Hump

Have you ever heard of dowagers hump? Many people say no for this question right? It is one of the most common problem faced by our elders these days. It affects both men and women and the appearance of hump creates a sense of insecurity and it hinders the attractiveness of the affected person.

So, what is this dowager’s hump? How it appears? What are the causes and symptoms? Can we get rid of this hump? To know all information about this condition, you need to go on reading this article.

What Is Dowager Hump?

Dowager hump is nothing but the hump like projection seen on the back of people. This is easily visible on your upper back/neck region. This is also known as physical deformity resulting in a condition of over curvature of the thoracic spine of our body.

It commonly occurs specifically on spinal column in the chest. This condition can be seen more in women compared to men. This abnormality condition can bend more than 40-45 degrees from normal axis position.

Following are some of the dowager’s hump which affects both young and old people, and most of the people are not aware of this condition completely.

  • Nutritional kyphosis
  • Gibbus deformity
  • Postural kyphosis
  • Congenital kyphosis
  • Post traumatic kyphosis

All spinal fractures can be treated depending upon the severity of fracture and well managed to address the condition. Sometimes, it may also need surgical treatment too.

Symptoms Of Dowagers Hump

Dowager Hump is also known as kyphosis that is present in women. The following are the signs and symptoms of kyphosis.

  • Loss of appetite
  • Spine curve
  • Poor posture
  • Muscle fatigue
  • Chronic pain in back and shoulders
  • Difficulty in sleeping often known as insomnia
  • Loss of sensation
  • Loss of bowel and bladder control
  • Bulging abdomen
  • Hip pain
  • Fractures
  • Osteoporosis
  • Genetics
  • Difficulty in breathing
  • Stiffness in the back
  • Loss in weight
  • Loss in height

Here are some factors that put someone in risk in forming dowagers hump.

  • Jogging
  • Bend over row when over lifting
  • Running
  • Yoga and
  • High impact aerobics

Causes Of Dowagers Hump

Common causes of dowagers hump are as follows.

  • It can happen with side effects in prescribed medication
  • Hormonal imbalance in our body also leads to formation of hump on your back
  • Poor posture makes muscles of the chest become tighter due to constant forward rounding.
  • Putting excess pressure on bones
  • Conditions like Parkinson’s disease, marfans syndrome.
  • Chronic use of mobile devices
  • NeuroSpinal shits of the spine.

How To Get Rid OF Dowagers Hump

There are many things you can do to treat this condition easily. The following are some treatments and tips to control the significant pain caused by hump.

1. Exercise

Exercise is first and best option to treat dowagers hump, it will also help to minimize and prevent more spinal fractures.

The following exercises will definitely help you to get rid of dowagers hump.

  • Self Stretches

There are many self stretches one can do. These stretches revolve around stretching the pectoralis major and minor muscles. These muscles often end up in becoming tight and getting hypertonic and leads to form poor posture.

Stretching arms and legs will also help you to get rid of this condition. You need to follow the steps to perform the exercise.

Take a mat and Stand on all fours, make your knees parallel to your arms. Now raise your right arm and left leg and hold this position for 10 seconds, then change the position of your hand and leg. Repeat these postures for at least 20 times in a day.

  • Performing Circular Motion With Shoulders

How to Get Rid of Dowagers Hump

To do this exercise, you need to stand straight on a floor with your hands down. Carefully start performing circular motions with your shoulders; you can also move your hands while performing this exercise. Do this exercise for at least five minutes for every 4 hours in a day.

  • Cat Pose

Stand on the floor with all your four making your arms and legs parallel to each other and bow down your head. Start inhaling by facing your head down, so that your chest can be lifted up and your stomach can be sinking down as possible. Lift your head while exhaling and come back to the normal position.

Repeat this exercise for at least 10 times in a day.

  • Exercise Using A Rope

This exercise especially helps to recognize spinal fractures of the affected area of a patient.

All you need to do is bind the rope into the ends with your hands. Then exhale deeply and elevate your legs vertically. Repeat this posture for couple of seconds for couple of times.

  • Foam Roller Stretches

This is a simple exercise to get rid of dowagers hump in an ease way.

All you need to do is select a comfortable place in your room and place foam roller so that it runs lengthwise with your spine.

Keep your head off at the edge of the roller, so that it rolls up and down.

Allow yourself to relax your arms and entire body weight on to the foam roller so that it can completely stretch your neck muscles.

2. Physical Therapy

This is another effective way to treat dowagers hump. This treatment totally focuses on strengthening and supporting muscles in the back. It often combines with other treatments such as bracing.

3. Orthosis

It is a special treatment for dowagers hump in children and the major goal of this treatment is to restore the lumbar lodosis.

4. Laser Treatment

It is often considered as cost effective treatment for dowagers hump.

5. Surgery

This is the last option to treat dowagers hump, surgeries are of two types to treat this condition usually known as vertebroplasy and kephoplasty which can restore the height of the vertebra and eliminate the pain.

Vertebroplasty is a non surgical treatment which uses a needle in the affected area to treat hump.

Kephoplasty inserts balloon through the tube in the affected area to treat this condition.


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