Dowagers Hump Exercises

A dowager is an archaic term for a female widow or an elderly, frail woman, with a pronounced hunchback in her upper spine. Today, dowager's hump refers to the deformation of the upper back, which can occur in men and women of all ages. Sitting at a desk in front of a computer can become slouching, which can create a rounded upper back that can later become dowager's hump.

To prevent it, do exercises such as yoga and therapeutic stretching. Prevention is possible, much less expensive and far less painful.

Who Is at Risk?

• Men and women of virtually any age can develop the beginning of dowager's hump if they habitually hunch forward and create a "cave" shape in the upper back. The upper mid-thoracic is the least flexible area of the spine, but the weight of the head makes it possible to develop dowager's hump.
  As younger people spend more time working and playing computer games, it is possible to deform the spine under the age of 40.

Hazards

• There are three curves in the spine: lumbar, or lower back; upper mid-thoracic, where dowager's hump can develop; and the neck, or cervical spine. Some people may have a slight scoliosis that creates a curvature in the area between the shoulder blades; this is considered a congenital defect.
  Essentially, if the mid-upper back is pulled forward in a hunchback, this can flatten the normal curves in the neck and low back. Once this happens, a straight spine is often a more painful spine. The spinal curves distribute shock and become shock absorbers; without them, the spine transfers any pain more readily throughout the spine.

Bridge Pose from Yoga

• The bridge pose, or Setubhandasana, in yoga can help prevent dowager's hump. Lie on a mat or towel so that your feet are hips-width apart and the knees are stacked over the ankles. Press into the feet and lift the hips off the floor. Interlace the hands underneath the back and draw them toward the base of the heels.

  Emphasize the upper-mid thoracic curve in the bridge by lengthening the top of the sternum away from the pelvis. Remain for several breaths before lowering the hips to the floor to rest. Repeat two or three times. Rest.

  The bridge is generally a gentle pose appropriate for most people. If you already have a slightly hunched upper spine, work with a physical therapist or experienced yoga teacher.