Dowager’s Hump and Physiotherapy: Causes, Prevention, and Effective Exercises

If you’ve noticed an obvious rounding at the top of your back, you may be having a Dowager’s hump (medically called kyphosis). This has been increasingly common due to our modern lifestyle usage of mobile devices and sedentary behaviors. The good news: caught early, it responds well to physiotherapy. Here’s what’s causing it and what you can do about it.

Causes of Dowager’s Hump and the Role of Physiotherapy

Several things can cause or accelerate a Dowager’s hump – and understanding them is the first step toward doing something about it.

1) Middle-Age Weight Gain

One of the critical factors contributing to dowager’s hump is middle-age weight gain. Physiotherapists understand that excess weight can shift the body’s center of gravity forward, causing the cervical and thoracic spine to round more in an attempt to balance this forward shift. This increased curvature can result in a more prominent dowager’s hump.

2) Poor Posture

Furthermore, poor postural habits, often associated with prolonged mobile device usage and desk work, can worsen the condition. Physiotherapists are well aware that maintaining healthy posture is essential for spinal health. Prolonged poor posture weakens back muscles and spinal ligaments, making it challenging to maintain a straight posture.

Prevalence of Dowager’s Hump and the Role of Physiotherapy

Physiotherapists often encounter dowager’s hump among their patients. It’s estimated to affect over 80% of the office-going population, although it is often discovered as an incidental finding during physiotherapy assessments. Many individuals experience dowager’s hump without realizing it, as it is seldom the primary reason for seeking physiotherapy treatment. Physiotherapists understand that this high prevalence is a consequence of prolonged desk work and widespread use of mobile devices, which contribute to poor posture and weakened back muscles.

Physiotherapy Exercises to Improve Dowager’s Hump

Exercises play an important role in strengthening the upper back muscles and improving posture. A simple and effective exercise to start with is the banded mid-row.

Banded Mid-Row:

1. Sit or stand upright while holding a resistance band in front of you.
2. Pull the band towards your body by drawing your shoulder blades gently together.
3. Keep your shoulders relaxed and avoid shrugging them up as you pull.
4. Slowly return to the starting position and repeat.
5. You should feel the muscles between your shoulder blades working, which helps support better upper back posture.

Stretches:

1. Pectoral Stretch:
   • Start in a seated or standing position.
   • Move your arms behind you and interlock your fingers, slowly moving your arms upwards.
   • As you lift your arms upwards, you will feel a stretch in your chest and shoulders.
   • Hold this position, then breathe out and relax.
   • Repeat every 1-2 hours, holding each side for 15-30 seconds.
2. Lateral Stretch:
   • Stand with your feet shoulder-width apart and place one hand on your hip.
   • Extend the other hand into the air, leaning over to the side while you increase the stretch by pushing your hips in the opposite direction.
   • Repeat on the other side.
   • Hold each side for 15-30 seconds and repeat every 1-2 hours.

Physiotherapy and Neck Support Devices/Posture Correctors

Neck support devices and posture correctors can provide short-term relief for dowager’s hump. However, they should not be relied upon as the long term solution. These devices may help alleviate discomfort and encourage better posture temporarily, but they do not address the underlying issues.

For long-term improvements, we recommend a treatment plan that includes a combination of exercises and stretches. These interventions bring about lasting changes in posture and muscle strength, effectively supporting the neck and upper back spine. By prioritizing a comprehensive physiotherapy program, individuals can reduce the prominence of dowager’s hump and improve their spinal health.

In conclusion, dowager’s hump is a prevalent condition that physiotherapists often encounter, especially among the office-going population. It is vital for physiotherapy professionals to understand the causes, prevalence, and contributing factors of dowager’s hump. Through targeted physiotherapy exercises and stretches, as well as a focus on maintaining good posture, individuals can effectively address and prevent dowager’s hump. While neck support devices and posture correctors may offer short-term relief, physiotherapy plays a pivotal role in achieving long-lasting improvements in spinal health and posture.