What is that hump on my back at the bottom of my neck, and how can I get rid of it?
A dowager’s hump, also known as an excessive thoracic kyphosis or “humpback,” is a curvature of the spine that causes a person’s upper back to appear rounded or hunched. It’s often associated with aging, osteoporosis, or poor posture.
How to Address a Dowager’s Hump:
Posture Correction (Chiropractic)
Practice good posture by keeping your back straight and shoulders back. One way to do this is with chiropractic adjustments. These adjustments align your spine, creating symmetry in your musculoskeletal system. A straight spinal column will function better, allowing your nervous system to work without impedance.
Exercises (Physical Therapy)
Strengthening exercises for the upper back and neck can help. A simple approach to posture correction is to bring those shoulders back and down. Here at The Center For Spine Care and Mobility, we can guide you through these easy movements and give you a home exercise program that you can perform on your own.
Consider the following at-home exercises:
- Chin Tucks: Gently pull your chin back to align your neck with your spine.
- Shoulder Blade Squeezes: Pull your shoulder blades together and hold for a few seconds.
- Back Extensions: Lie face down and gently lift your chest off the ground.
Stretching (Massage)
Stretching the chest and front of the shoulders can help counteract tightness, which contributes to poor posture.
Consider this at home stretch:
- Chest Stretch: Stand in a doorway and place your arms on the frame, leaning forward gently.
Lifestyle Changes
Stay active and maintain a healthy weight to reduce strain on your spine. Additionally, consider ergonomic adjustments in your workspace.
Consult a Healthcare Provider
At The Center For Spine Care and Mobility, we take a comprehensive approach to patient care. We offer various services, including chiropractic, physical therapy, acupuncture, massage, and medical services, to cater to the diverse needs of our patient population across New York City. Schedule a physical therapy or chiropractic session in NYC today!
