Get Rid of Dowager's Hump

Physical Therapist Margaret Martin demonstrates how to get rid of Dowager's Hump. She answers the question, what is a Dowager's Hump, identifies the causes, symptoms, pain, treatment, Dowager's Hump exercises, and sleeping positions for Dowager's Hump.
-Chapters-
0:00 Introduction
0:19 What is a Dowager's Hump?
1:04 Dowager's Hump and Osteoporosis, Spinal Fusion and Posture
1:48 Dowager's Hump Causes, Today
2:49 Why Improving Your Posture is Difficult Today
3:25 Dowager's Hump and Vertebral Compression Fractures
4:01 Other Medical Causes of Dowager's Hump
4:51 Summary of Dowager's Hump Causes
5:10 Margaret Demonstrates Poor Posture and Discusses Implications
8:39 Research Studies on Poor Posture
9:09 Dowager's Hump and Pain (from Poor Posture)
9:46 Should You Be Worried About Dowager's Hump?
9:53 How to Measure Your Posture - How Bad is Your Posture?
12:35 How to Use Your Score to Change your Posture
14:12 Dowager's Hump Treatment Options
15:29 Tips to Fix Your Dowager's Hump
18:53 Should You Use a Brace for Dowager's Hump and Your Posture?
20:42 Your Posture and Breast Size
22:15 Dowager's Hump and Your Pillow and Sleep Position
25:00 Dowager's Neck / Hump Exercises
DEFINITIONS
The “hump” part of the term refers to the pronounced kyphosis that you see many women (perhaps Dowagers) have. As the elderly woman’s posture deteriorated, a hump would develop on the back of their upper thoracic spine and became known as a Dowager’s Hump.
1./ Neck Hump or Buffalo Hump
You might also hear the terms neck hump or buffalo hump to describe a Dowager’s Hump. Don’t worry. They all refer to the same thing.
2./ Hyperkyphosis
The proper medical term for Dowager’s Hump is hyperkyphosis. Hyperkyphosis describes an excessive curvature of the thoracic spine. It is also known as hunchback. The accepted and current standard for the definition hyperkyphosis is a kyphosis angle in excess of 50 degrees.(1)
Dowager’s Hump not necessarily associated with osteoporosis or spinal fusion. But it is something that many, many people worry about from as young as 15 years old to as old as 115 years old. People are concerned about their posture - and rightfully so.
I tell clients who are worried about Dowager’s Hump, that they should be mostly just concerned about their posture. I instruct them on what to do to correct or optimize their posture and hopefully avoid Dowager’s Hump or, in the case where people have progressed too far, reverse Dowager’s Hump.
DOWAGER HUMP CAUSES
What causes Dowager’s Hump? There are three major causes.
1./ Poor Posture Habits
Today, Dowager’s Hump is a result of the poor posture caused by stooping over devices (such as the iPhone), slouching in front of computers, sitting in soft chairs, and our laissez-faire attitude in schools and at dinner tables.
These habits create significant challenges for you, and for us as Therapists, when you want to change and optimize your posture. This is because all of a sudden, the causes, which is just habitual slouching, become something that you need to habitually unlearn.
2./ Compression Fractures
In the population I serve, I will see women who have had multiple compression fractures of their vertebrae. When that happens, then the vertebrae become wedged. The vertebrae no longer has a flat edge on each end, but rather the front of the vertebrae takes on that wedge shape. That wedge encourages the spine to take on that deformity or the Dowager Hump shape.
There are a few other medical conditions that are associated with the dowager’s hump or the kyphotic posture but the major causes are poor posture and compression fracture.
3./ Scheuermann’s Disease
Scheuermann’s disease is a disease of the young that persists into adulthood. It develops in adolescence when the spine is growing. During this developmental period your spine fails to develop normally and you develop an exaggerated rounded mid or lower back (hunched back).
One third of people with Scheuermann’s disease also develop scoliosis. Pain is a symptom that often appears later in the disease process. Difficulty bending backwards (doing upward dog pose or sphinx pose) is another symptom.
If you suspect that you or a person you love may have Scheuermann’s disease, you should speak to your doctor. An X-ray will confirm the disease and Physiotherapy is recommended.
DOWAGER HUMP SYMPTOMS
How do you know if you have Dowager’s Hump and what are the Dowager Hump symptoms you should be concerned about? Dowager Hump symptoms include:
Shallow breathing.
Problems breathing.
Indigestion.
Pelvic floor problems.
Rotator cuff problems.
Tennis elbow.
Carpal tunnel.
Neck problems.
Jaw problems.
Headaches.
Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. They are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

I created this video to explain the causes of Dowager's Hump and what most people can do to address this problem and improve their posture. I have added the time codes in the description box so you can easily navigate through this video. My apologies for it's length but I wanted to give this topic the attention it deserves. The first part of the video is devoted to providing the basics of poor posture (that leads to Dowager's Hump). I feel it is important for people to understand the source of the problem before they can fix it and, most important;y, maintain that great posture.

[@Nemo-yn1sp]

Thanks for the time stamps - makes it easier to find a section to return to. :)

[@catherinemoore2188]

You inspired me. My humpback has to go!!!😂

[@trianda22]

@@Nemo-yn1sp 4:28

[@christinemeleg4535]

The mantra of every good riding coach I have ever had,"ear over shoulder, shoulder over hip and all over ankles! I ride horses, good posture keeps you in the saddle! makes the horse happy too!

[@dianepackard7833]

I see a number of folks felt it took too long to watch this wonderful video….. if they want it to go faster they could adjust the speed on playback…. Or maybe take a lesson on patience….. good things like this instructional video take time to listen , watch and learn…. I would bet those comments about wanting it done faster are under 30 year olds…… thank you for carefully taking time to explain the moves you are demonstrating.

[@StevenDonaldson11]

25:00 exercises and stretching

[@keytayshalleno9421]

Finallyyyyy ❤️

[@drakalus0075]

Thanks🖤🖤🖤

[@davidlagunas1119]

thanks

[@moonstrukk126]

Thanks 😊🤗

[@Stompnado]

jesus..

[@xxravencat29xx]

I’ve learned more from you today, then I did from my musculoskeletal doctor. Thank you so much for this helpful info!

[@lbsb7074]

amazing detailed explanation and demonstration. A lengthy video but very well delivered. Thanks Margaret.

[@margaretmartinpt]

Glad it was helpful!

[@samip5734]

Great video. Great detail and explained beautifully. Video not too long. It can always be partly viewed, paused and continued at another time. If it was shorter we wouldn’t have the detail. Very clear voice at correct speed. Once again another great great video Margaret 🤙

[@margaretmartinpt]

Glad you enjoyed it!

[@mimvlog3236]

Very informative and all of the headaches, vertigo, etc are directly resulting from my forward head, rolled shoulder posture. The more I work on it, the better I feel and look. Thank you!

[@margaretmartinpt]

Glad it was helpful!

[@sandrasolomon5757]

Thank heavens I found you just in the nick of time.Best explanation and demonstration of why we developed and how to prevent Dowagers hump. Definitely a fan!

[@LS-hd4dp]

I‘ m working as an osteopath in Germany. I found your channel while looking for information about the low vibration treatment with Marodyne Liv plates. I love what you are doing! Your information is so clean and so nicely presented! It is so easy to follow. Thank you so much! Best wishes Sabine

[@carolynlane6987]

I just discovered your videos today and I am watching them all. I appreciate how indepth you explain everything. I'm not bored listening to you because you speak so clearly and not rushing thru your sentences. Your voice is so soothing and calming. I think you have inspired me to start some of these exersices and at a young 71 years I'm anxious to get going. I also live in 🇨🇦 canada. Lo

[@cooltemperategardeninginca3288]

Thanks for explaining this so clearly and thoroughly 🙌

[@helensahsi9532]

Thank you for your explanation and time in showing exercises for many body parts to improve physical positions to improve health. With gratitude Helen

[@hazelmartin3804]

I've had this problem since I was 11 years old when I was much taller than all the other girls at school. I am now 80 years old and have great problems. My Mum had a Dowager's hump also. When at College I was told I have kyphosis lordosis. Will try these exercises, but even as I type I can feel the pain.

[@kateteadid]

Excellent information. Appreciate the thorough explanations. PTs have been telling me what to do for years, but I didn't understand the reasons behind their recommendations. This knowledge will help me create and stick to a better routine.

[@margaretmartinpt]

You are welcome.

[@nitanice]

I'm a court reporter, and it's a job problem from sitting for hours in front of the computer. Thanks for the explanation.

[@sudhaseshanna5425]

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[@steve998]

You are such an AMAZING teacher. Thank you so much for all you do x

[@sandeepchawla2100]

Very nice and informative, the length of the Video didn't become an obstacle for me, since everything was very detailed, and well intentioned. Please keep up the good work, Thanks.

[@margaretmartinpt]

Glad it was helpful!

[@constancewisestoner1192]

Causes of Dowager's Hump in the past included doing needlepoint by candle or firelight and heavy jewelry.

[@siew-engtan1997]

Thank you for this very good explanations and demonstrations! That was great!

[@Butterflybleu14]

Great informative video! Very helpful.

[@ruthtorphy2204]

What a great Mother’s Day gift 🙏🌞

[@Nemo-yn1sp]

My car seat is such that my knees are higher than my hips and caused me incredible pain. I had already traded in my PriusV after only 7 months because it hurt so much to drive, so I had to figure out something with the Volt. I need to drive for my business. Tried all sorts of things, ready made and homemade, no real success. Then one day it dawned on me that I could make a cushion similar to the buckwheat pillow I've been using for over 20 years! I filled a zippered pillowcase that's about the same size as the car seat bottom with 25# of SPLIT PEAS! Problem solved! Works great with an added lumbar support for behind me, is easy to adjust, and eventually, the peas warm up when I use the seat heater. It's just 25# heavy to move, but no reason to. Looking forward to more of our videos - subscribed!

[@TrishCanyon8]

You're videos are life changing. Thank you so much!

[@annacastillo8944]

Thank you so much! So much information in one video.

[@margaretmartinpt]

Thank you.

[@parvinmalik9203]

Wow what an insightful video. Thank you so much!

[@brendadavis5391]

Boy, am I a mess! Thank you for the explanation. Thank you the fix-it instructions.

[@jeanburgin160]

Great tutorial, thank you for encouraging and sharing great tips/information. All the best to you.

[@margaretmartinpt]

You are so welcome!

[@vestaosto]

Thank you for this clip. Very helpful!

[@margaretmartinpt]

You're very welcome!

[@SharonHerring]

Thank you! Length is fine, you are educating us and we can always skip forward if we choose to. The pillow is spot on! It has really helped since I stopped using one.

[@margaretmartinpt]

Thank you so much!

[@jandkhilbert]

I'm thankful that someone I knew through church as an acquaintance told me of my.posture by looking at my hands to my body. She was afraid to be rude - changed my.life. say it sweet and gentle make a difference for someone

[@aroontips]

Thank you so much. Very good explanation. Demonstrating your bad postures against the correct ones really makes a big difference to your appearance.

[@margaretmartinpt]

Glad it was helpful!

[@tysmith4339]

Great video! Very helpful! Thank you so much!

[@margaretmartinpt]

Glad it was helpful!

[@jandkhilbert]

Got some answers I've been looking for!!! Thanks so much 🙏

[@margaretmartinpt]

Happy to help!

[@aray1346]

Wow.. this lady is my new role model... maam you have a really good posture and body for your age.. I look up to you and I hope many other draw inspiration from you.

[@paulinevo9784]

Aishwarya S she even has a good body for MY age! And I'm 28 :P

[@elvap1457]

Great video but way too long ! Fell asleep, had to start all over again' just show excercises, still did not make it to the end !!!

[@constanced6704]

Margaret I would have never guessed you are in your late 50’s. Maybe late 40’s, but definitely not late 50’s! You can tell you take very good care of yourself which in turn makes people want to see your videos because they know they will help them. 🌸

[@margaretmartinpt]

@@constanced6704 Thank you for your kind comments.

[@margaretmartinpt]

@@elvap1457 I have added the time codes in the description box so you can easily navigate through this video. My apologies for it's length but I wanted to give this topic the attention it deserves. The first part of the video is devoted to providing the basics of poor posture (that leads to Dowager's Hump). I feel it is important for people to understand the source of the problem before they can fix it and, most important;y, maintain that great posture.

[@HaHa-nr8zo]

Thank you for your time, and knowledge... appreciate it.

[@margaretmartinpt]

My pleasure!

[@seraphinestewart9169]

Thank you for such a detailed video; I learned a lot. Now , to make numerous corrections. Thank you

[@bc5127]

Brilliant, so informative. Thank you 😊

[@margaretmartinpt]

Glad it was helpful!

[@katek57]

Excellent video! 👏🏻👏🏻👏🏻

[@margaretmartinpt]

Glad you liked it!

[@AClark-bq6oc]

Great video; thank you so much!😁

[@boostmobile9249]

SO interesting 🤔 information Thank you so very much!!!

[@Raeleen]

Such an elaborate video

[@margaretmartinpt]

Thank you.

[@catewelk5353]

Thank you, very interesting!

[@mariakol4295]

Thank you very good information. Why my right knee going outside , can you help me please,

[@roseminchasmawalalokhandwa1309]

Hello loved your video. How many times to do these exercises.

[@marilynlegaspi7335]

Thank you Margarette..I have a bad posture..I will again n again have to do this stretching

[@margaretmartinpt]

You're so welcome!

[@rhondaroles1633]

You are amazing!!! Thank you

[@constanced6704]

Hi Margaret I am getting a lot of great info from your videos so thank you for all the different topics you cover! I have a Dowager’s Hump that came up on my back 3 months ago from 6 compression fractures (T-7 to T-12). Do you have a program on how to get rid of a Dowager’s Hump & can you do exercises for this if you have compression fractures or do you have to wait until the fractures have healed? I’ll have to say your channel is the best because you explain things to where people can understand them & you also demonstrate as you’re talking so thanks for all the videos! I certainly will be watching all of them!💞🌷

[@margaretmartinpt]

Hi Connie. Please check out my new online course, perfect Posture in 30 Days. learn.melioguide.com/30-day-posture

[@constanced6704]

@@margaretmartinpt I sure will. Thanks!🌼

[@constanced6704]

Will this course help me get rid of this Dowager’s Hump/Forward Head Posture I’ve gotten in the last 4-5 months. I think the 6 compression fractures in my T-Spine has caused this hump in addition to Osteoporosis.

[@ithacacomments4811]

I love my DCore pillow. Dip in the middle for back sleeping and firm sides for side sleeping.

[@DoodleBugLisa]

You Seem great, but I wish you could get to the point a lot more quickly because I am anxious to get to my exercises not watch a video. Thank you so much for taking the time to make one

[@margaretmartinpt]

I have added the time codes in the description box so you can easily navigate through this video. My apologies for it's length but I wanted to give this topic the attention it deserves. The first part of the video is devoted to providing the basics of poor posture (that leads to Dowager's Hump). I feel it is important for people to understand the source of the problem before they can fix it and, most important;y, maintain that great posture.

[@constanced6704]

@@margaretmartinpt I’m glad you took the time to explain everything so we can understand it. I love what you said about giving it the attention it deserves. I couldn’t agree with you more Margaret! On some subjects you just have to go in to more detail to explain it thoroughly, so thank you for taking the time to explain things so well!!

[@sanja12]

@@constanced6704 I agree with you!

[@bess9265]

No need for this comment we need to know the causes first!

[@jobrown8146]

I unexpectedly corrected my dowager's hump from doing hydrotherapy leg cycling laps for strengthening my lower back after injuring it in 2021 (wearing a waist float belt). I was a full time typist from mid 1970s to mid 1980s so 10 years. I returned to the workforce in 2001 working on the computer. One day my neck was a bit sore and I rubbed around the back and noticed that the bump had reduced. Since then I have been very conscious of my neck posture and do exercises to help reduce the chance of the bump returning.

[@SatInTheCorner]

awesome video :) thanks

[@margaretmartinpt]

Glad you liked it!

[@karenmccoy4077]

I am 65 years old, and my c7 from the wall is 8cm, constant pain in my back, I sit in a hard rocking chair, tried everything to help, tried chiropractor, and physical therapist, but no one wants to address the hump. I do notice that raising my hips a little in the back by sitting on something seems to bring some relief but was afraid it would throw my back out. I even went to a back surgeon, who said there was nothing wrong with my back according to his MRI, and that hump was just fat. I have constant pain around my left shoulder blade as I feel my back is out of alignment there. No relief, so trying to fix my issues on my own, thank you for your videos

[@longinos10]

I allready have the hump because I did not do the correction on time, Do I still have a chance to reverse it doing all the posture and exersices needed ? or is it a time when is too late ?

[@lindalandry52]

That last exercise trying to keep my arms flat to the floor and moving them is painful to do

[@brendadavis5391]

Now in the U. S. insurances will pay for breast augmentation surgery with the proper diagnosis. I had mine. Now I'm working on my posture & stomach.

[@katyastanek127]

Thank you, this video was so helpful!!

[@manyhats3846]

Hey, maybe that is my problem? I sometimes get a headache at base of head(occipital) always on right side, accompanied with slight nausea, sometime a slight nasal drip. Pressure helps, or walking around. It all varies.

[@tonykelpie]

Wedge fractures from osteoporosis can be a big problem. Load bearing exercises help avoid osteoporosis. Posture is part of the problem too

[@howellwong11]

I walk hunched over because it hurts around my waist, when I walked upright. When I'm outside where their is room, I would my walking stick and place it horizontally behind my back to force me to walk upright. Somehow, it doesn't hurt much. Now, I'm thinking that it is only a bad habit and not to blame it on the slight pain around my waist.

[@barbette1564]

Is sleeping on the stomach bad for dowager's hump? I switch between side and stomach thru the night and wonder about sleep positions. I'm trying so hard during the day to correct my posture I don't want to set myself back at night!

[@wandayonder9772]

My mother, who always told us to sit up straight as children, developed a pronounced Dowager's Hump in her 70's due to spinal deterioration. She had problems with arthritis. Posture may help earlier on but upper back rounding is not always avoidable.

[@sanja12]

Thank you so much for sharing with us such a valuable info and a great exercises for a healthy body posture! Is it safe to do this when you already have a fracture in vertebral? I wish I have found your site much earlier but even now I am so thankful for it and you are truly amazing women looking beautiful and fit for your age! thanks again.

[@margaretmartinpt]

You should consult with your physician, discuss the status of your vertebral fracture and get her approval before doing an exercise program.

[@maggiemccall2956]

Thanks sorry much for sharing 👍

[@margaretmartinpt]

You are welcome.

[@MariaMorales-er5xg]

I had this since I was 11 I'm 21 now and I still have it. It looks even bigger now and it's my biggest insecurity, I never put my hair up. I hate it so much

[@Burrmajesty]

Maria Morales Same mine is so awful

[@dbfangirl8484]

You may have Cushing's disease then

[@rubygaybarker9758]

So many of these exercises require the floor. I have had 2 full knee replacements and cannot put any weight on my kneecaps so I avoid getting on the floor. Any suggestions for modifications? Thanks for your videos - they are very informative!

[@boostmobile9249]

Pelvic prolapse challenges, bladder prolapse, or uterus PROLAPSE Uterus very uncomfortable. when getting UP OUT OF BED, OR UP FROM A CHAIR, WEAK Sensations. Can this problems be STRENGTHENING?? HELP .

[@merrystreeter4955]

I suffer from this too, and one of my symptoms (besides the fatty hump) is tingling at the base of the neck. Is there any hope of getting rid of the Dowager's hump after good posture practice and exercise?

[@saraf9081]

Tingling sounds like nerve impingement

[@kimchee94112]

See many extreme as hunchback of Notre Dame in third world countries with older people. I'm doing rotator cuff and scapula exercises for rounded shoulders - too many years of bad poster sitting in front of a computer.

[@locus3392]

thanks, im 16 and im tryna fix this asap

[@brianroylance5632]

I have MS and walk with crutches. This has made my body lean over also I am losing height. Any ideas please?

[@ithacacomments4811]

Vertigo! a hump seems to cause vertigo in individuals in my family.

[@boostmobile9249]

Pelvic Floor weakens?

[@estefanybustamante8628]

When I feel for c7 and arrange my neck like yours, i still feel the bone. Is there a point where it is uncurable?

[@margaretmartinpt]

Hi Estefany. This is something you might want to address with the help of a Physical Therapist. Thanks.

[@cindygaudet1390]

Just watched your 4 daily strength exercises and now this what perfect timing as went to physio friday so am still feeling strong enough to do the wall exercises and daily exercises. I also forgot to say that I have herniation and degeneration from L1 all way down…i can’t even get my head against the wall without it tilting back! Thanks for info for sure. Oh my therapist is manual, learned that is what it was called just this past time. She is fantastic.

[@spaciodecm]

Beautiful))

[@anjalianand1293]

Ty

[@margaretmartinpt]

you are welcome

[@Kat.....]

I wondered if there were exercises I can do that are standing/sitting? Would be easier for me

[@margaretmartinpt]

Yes. kzbin.info/www/bejne/rp3IaJ2gfKhsntE kzbin.info/www/bejne/oIG3hqCehMd8g5I

[@Kat.....]

@@margaretmartinpt Thank you

[@Loser-yo2cb]

I am 18 about to be 19 and I have this do you think I have a chancel to get rid of it if I start now?

[@margaretmartinpt]

Yes, you do.

[@tridelltransportation3603]

This lady is 67 years of age. It took me a minute to figure out how to say that without using the word “old”, because she surely isn’t. I have just expanded my list of “most attractive women” to three. Emma Coburn, Kate Middleton and now Margaret Martin. All beautiful, poised and intelligent ladies.

[@elvap1457]

Video is too long and your soothing voice just put me to sleep. JUST need to see the excercises, Thank you.

[@daylily82]

I so agree. Too slow. Some of the things she is sharing are good to hear, tho.

[@candicemels4398]

I tried to strengthen myself, but my pelvis start hurting. I just diagnosed of osteoporosis.

[@margaretmartinpt]

I encourage you to consider my osteoporosis exercise program: melioguide.com/products/exercise-for-better-bones-program/

[@carolchristiansen635]

Please.

[@rentorbuy8415]

💐

[@jacksontorok6585]

I'm 13 and I've got it

[@margaretmartinpt]

Hi Jackson. This is something you might want to address with the help of a Physical Therapist. Thanks.

[@gladysma308]

25:12 exercise

[@areeratasudhasirikul952]

Mine id at the nearby waist

[@Livetoeat171]

She has the best body I've ever seen on a woman of her age!

[@kierondhaliwal4245]

omg im such a dumbass ive been thinking my therasix bones were my c7 and i thought i have dowangers hump lol

[@welcometomydishes4793]

I was born with scoliosis.

[@hadil03]

l'm just 15

[@raheema3850]

me too it's horrible i hate putting my hair up and my hump shows its literally disgusting :(( I always thought I was the only one who had it

[@hadil03]

@@raheema3850 me to.. the same😭😭😭

[@lilymcnulty6411]

@@raheema3850 I have it and I have my hair shaved

[@onlymacwould7590]

Giiiiirl get to the damn point

[@zap2258]

that's literally what I was thinking she talks like a sloth

[@williamcarlon538]

She seems like a very nice & kind lady unlike the two of you. Why is it always rush, rush, rush. Always looking for a quick fix. Learn to slow down. Try meditation.

[@constanced6704]

@@williamcarlon538 I couldn’t agree with you more William!!!!