We have all seen it, and we have all wondered, “Is this going to happen to me?” We can picture our dear old grandmother having one, as she moved around the kitchen making our favorite dessert.
The Dowagers hump, or thoracic kyphosis, or in even more simple terms, a humped back, is a forward or flexed curvature of the spine. This condition can affect anyone — men or women — and while we typically see these curvatures develop as we age, it can also impact younger individuals.
Although the spine has a natural curve to support our posture, when an excessive forward curve develops, it not only changes our posture, but can lead to pain and mobility issues.
How does kyphosis impact daily life?
Kyphosis doesn’t just change the way you look — it can significantly affect your overall health and daily comfort. The excessive forward curvature places extra strain on your spine, leading to a cascade of challenges that can impact everything from how you move to how you breathe. Challenges associates with having a hunched back can include:
- headaches
- positional fatigue
- impaired balance
- neck pain
- low back pain
- tightness in the hamstrings
- forward or rounded shoulders
- restriction in range of motion or mobility
- reduced ability to reach overhead
- reduced lung capacity
What causes a hunched back?
So, what causes kyphosis of the spine? There are several factors that can lead to this development. Understanding these causes is the first step toward prevention.
The number one culprit is bad posture. In today’s world bad posture typically stems from prolonged sitting during computer and desk work and excessive time spent looking down at our cell phones and other screens.
Over time, these position habits lead to a physical change in our spinal structure, exasperated by tightness and weakness patterns of the mid to upper back and into the neck and chest.
Other potential causes include osteoporosis, congenital issues, and underlying tissue issues such as ligament pathologies or bony changes such as degeneration.
How can we prevent or slow kyphosis progression?
What can we do to prevent the development or even the progression of kyphosis? Changes in your spine can be very subtle at first, so much that you do not know anything is changing unit symptoms start to develop and impact your daily living. The first task is to find the source of these changes and fix them.
6 simple suggestions to avoid Dowagers hump:
- Maintain good posture
Good posture is your best defense against kyphosis. Avoid a forward head posture, flexed spine and rounded shoulders, which leads to weakness patterns in the upper back. Sit up straight, align your head over your shoulders, and keep your shoulders back. Ergonomic workspaces can make this easier.
- Stretch a lot
Combat the effects of sitting with posture exercises that open the chest and shoulders. These movements improve thoracic spine flexibility and take pressure off your head and neck.
- Take breaks
Stand up and stretch every 30 minutes if you sit for long periods. Use a timer to remind yourself to take “mini vacations” from static positions. Find creative ways to move more at work.
- Stop looking down
Stop looking down at your phone or laptop. Instead, bring screens and books up to eye level. Proper computer and workstations set ups, sit-to-stand desks, and propping your elbows on a pillow when you read or work on your phone can help maintain a better posture and help you avoid “tech neck.”
- Get stronger
Strengthening the neck, shoulders, and upper back helps protect your joints and tissues. Regular exercises targeting these areas improve your resilience against poor posture.
- Improve flexibility
Working on flexibility in the thoracic spine and shoulders will help reduce stress to your back and neck, especially in sitting positions. Yoga, mobility drills, and foam rolling can work wonders for your posture and range of motion.
Strength and flexibility exercises to support your posture
Incorporating targeted exercises into your routine is a simple and effective way to improve strength, flexibility, and posture. This video demonstrates a handful of exercises — chin tucks, door stretches, wall angles, pinky lift-offs, scapular squeezes, and foam roller extensions — that can help counteract the effects of a flexed spine.
Take a few minutes to follow along and try these movements at home. Regular practice can make a big difference in reducing tension, enhancing mobility, and supporting a healthier spine all while avoiding the development of a hunched back as we age.
Can physical therapy help with thoracic kyphosis?
Absolutely. Physical therapy is a powerful tool for addressing thoracic kyphosis, whether you’re managing symptoms or simply trying to prevent further changes in your posture. Physical therapists are movement specialists who use a variety of techniques to improve mobility, strength, and alignment.
Hands-on manual therapy can help stretch tight joints and tissues that pull the body forward, restoring lost mobility.
Targeted exercises — such as posture-supporting movements and core-strengthening routines — help realign the spine and build the muscle strength needed to maintain good posture.
Education also plays a key role, empowering you to use your body more effectively and make adjustments that can prevent further progression of kyphosis.
When should I make an appointment with a PT?
If you’re experiencing persistent pain, limited movement, or noticeable changes in your posture, a physical therapist can help. Through customized treatment plans, physical therapy addresses posture issues, builds strength, and improves flexibility to help you maintain an active, pain-free lifestyle.
Take the First Step Toward Better Posture
Thoracic kyphosis doesn’t have to limit your comfort or mobility. Whether you’re already experiencing symptoms or simply want to maintain good posture as you age, physical therapy can help. Our movement specialists are here to create a personalized plan to strengthen your spine, improve flexibility, and prevent further progression.
