​What is a Widows/dowager’s hump?

 

 

 

 

 

 

 

 

 

 

 

 

Considered a spinal condition, widow's hump is when your spine curves excessively forward. Your spine has natural curves to it, which helps you stand straight and supports your posture, but widow's hump can affect your posture and make standing a challenge.

In addition to having a hump in your upper back, you may also experience: ​Rounded shoulders, Tight hamstrings, Pain or stiffness in your back and shoulder blades, Extreme fatigue, Headaches or migraines.  ​​

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According to Dr. Price, hyper kyphosis, when the curve of your spine is extreme, is associated with impaired lung function, reduced functional capacity and increased mortality.

So, how do you know if you have a widow's hump? Take a look at your profile in the mirror. Your back may appear as a rounded hunch (hence, why someone people refer to it as being hunchbacked) and your head juts forward.

Oftentimes, a widow's hump is mistaken for a buffalo hump, a condition that has a similar appearance. A buffalo hump is typically a symptom of Cushing’s disease. If you have Cushing’s disease you produce excess cortisol, which can lead to increased fat production.

“This excess fat often deposits behind the neck forming what is often referred to as the buffalo hump,” explains Dr. Price. “Both conditions can occur together or independently.”

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How to get rid of a widow's hump?

Are there widow's hump exercises you can do?

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Dr. Price says depending on your age and the severity, you often can improve or reverse a dowager’s hump. You can accomplish this by strengthening your upper back and neck muscles. Increasing muscle tone helps pull up your shoulders and head.

She suggests doing the following exercises:

• Chin tucks. To do a chin tuck, pull your chin straight back. This is good for the disks in your neck and strengthens your neck muscles. Do three sets of 10 daily.

• Scapular squeezes. For these, squeeze your shoulder blades together, which helps improve your upper back muscles. Do three sets of 10 daily.

• Doorway pectoral stretches. Stand in an open doorway, raising your arms like a goalpost with your palms forward. Place your palms on the door frame and step forward with one foot to feel the stretch across your chest. Hold for 20 to 30 seconds. Do two to three times daily.​

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Your healthcare provider may recommend physical therapy, which can help you learn how to do these exercises correctly.

“Luckily, these exercises don’t take a lot of time,” notes Dr. Price. “And if you do them regularly, you’re going to have less pain, more energy and you’ll free better all around. But the biggest benefit is a more upright posture, which helps reduce or get rid of the hump.”

She cautions that a dowager’s hump won’t go away overnight, though. It can take a long time to correct itself — months even.​

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