What Is Dowager’s Hump and How to Fix It (It’s Not Only About Your Posture)

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Dowager’s hump, or postural kyphosis, is a condition that usually occurs due to slouching. If not treated properly, it can lead to serious consequences such as hyperkyphosis and vertebral fractures. However, if you notice a small hump at the back of your neck in time, you can get rid of it completely by correcting muscular imbalances and changing some of your daily habits.

Our team gathered the most useful tips that can help you fix Dowager’s hump effectively.

7. Look at your weight.

Excess weight is one of the factors causing the formation of Dowager’s hump. It is not that the fat is choosing to go to the back of your neck, but as you put on weight overall, it can seem to be worse in this area. That’s why the first step to getting rid of neck hump should be changing your eating habits and turning to pure water instead of unhealthy beverages.

6. Control your sleeping position.

When you are sleeping, you should keep your spine in a position similar to its optimal standing posture with your shoulders low, back straight, knees relaxed, and hips aligned with the shoulders. In order to maintain this position, follow these simple suggestions:

  • If you’re a back sleeper, you don’t really need anything under your head, so use only a neck pillow.
  • If you’re a side sleeper, take a pillow that allows you to fill in the space between your shoulder and your neck and place another one between your knees and ankles.

5. Train your back muscles.

Experts say that exercises that strengthen the upper body, including the neck and shoulders, are an effective way to prevent and treat Dowager’s hump as they help increase muscle mass and make it easier to burn fat in this region of the body.

What to do:

  1. Put your hands on the back of your head and press forward, pushing your head back with your neck muscles at the same time.
  2. Hold the position for 5 seconds and release.

Repeat: 10 times

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