Dowager’s Hump: What It Is & How Physiotherapy Can Help You Correct It

Have you ever noticed a rounded hump at the base of your neck? This condition, known as Dowager’s Hump (or hyperkyphosis), is more common than you think and can lead to pain, stiffness, and even posture-related issues if left untreated. The good news? Physiotherapy can help reverse and manage it effectively!

Let’s dive into what causes Dowager’s Hump and how physiotherapy can help you regain better posture and a pain-free life.

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What is Dowager’s Hump?

Dowager’s Hump refers to the excessive forward curvature of the upper spine, creating a noticeable hump at the base of the neck. It is often associated with

👉 Poor posture (especially prolonged screen time and slouching)

👉 Weak spinal muscles and muscle imbalances

👉 Osteoporosis (leading to vertebral fractures in severe cases)

👉 Aging and degenerative spinal changes

👉 Excess fat accumulation around the upper back

Although it is commonly seen in older adults, younger people can also develop it due to poor posture habits, especially in today’s digital age.

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Symptoms of Dowager’s Hump

✔ A visible hump at the base of the neck

✔ Neck and upper back pain or stiffness

✔ Tightness in the chest and weak upper back muscles

✔ Reduced range of motion in the neck and shoulders

✔ Frequent headaches due to postural strain

✔ Feeling self-conscious about appearance

If untreated, Dowager’s Hump can worsen over time, leading to chronic pain and mobility issues.

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How Can Physiotherapy Help Correct Dowager’s Hump?

The good news is that physiotherapy can significantly improve Dowager’s Hump by focusing on postural correction, strengthening, and mobility exercises. Here’s how:

1. Postural Correction & Awareness

A physiotherapist will assess your posture and teach you proper spinal alignment techniques to prevent further worsening of the hump.

💡 Tip: Keep your ears, shoulders, and hips aligned while standing or sitting.

2. Strengthening Weak Muscles

Dowager’s Hump is often due to weak upper back and core muscles. A physiotherapy program will focus on:

• Strengthening the upper back muscles

• Engaging the deep core muscles for spinal support

• Improving scapular stability

3. Stretching Tight Muscles

The chest, neck, and front shoulder muscles often become tight, pulling the body forward. Physiotherapy includes:

• Chest-opening stretches

• Neck mobility exercises

• Upper back mobility drills

4. Manual Therapy & Soft Tissue Release

A physiotherapist may use manual therapy techniques like:

✔ Joint mobilization to improve spinal movement

✔ Trigger point therapy for pain relief by using Dry needles

✔️ Myofascial release to ease muscle tension by using Cupping therapy

5. Ergonomic & Lifestyle Advice

Since poor sitting habits and prolonged screen time contribute to Dowager’s Hump, physiotherapy will include ergonomic corrections, such as:

✅ Adjusting workstation height to reduce slouching

✅ Using lumbar and neck supports for better posture

✅ Taking frequent breaks from screens

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Can Dowager’s Hump Be Reversed?

If caught early, physiotherapy and posture correction can significantly reduce or even reverse Dowager’s Hump. However, in severe cases where structural changes have occurred, treatment focuses on pain relief, mobility improvement, and preventing progression.

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Take Action Today!

If you’ve noticed a hump forming at the base of your neck or struggle with posture-related pain, physiotherapy can help you regain confidence and comfort.

📌 Need expert guidance? Book a consultation with Activ Physiotherapy today and start your journey to better posture!