I received an email from a reader earlier this year asking me a question about her dowager's hump.
Her doctor told her that she’ll have this hump forever. She was only in her 20s so of course this concerned her, and she reached out to me to get my thoughts.
Labels such as kyphosis and hunchback posture refer to the same thing – a rounded upper back. The good news is that this reader’s doctor was wrong. Most people can absolutely reverse this type of posture.
What is a Dowagers Hump?
The term “dowager's hump” comes from the 1920s. Regardless of the name, this posture is characterized by a curvature of the upper back and a forward head position.
If you don't have a genetic structural condition, this posture is often a byproduct of muscular weakness and lifestyle habits. Here is how we fix it.
How to Fix a Dowager Hump
The 3 steps for reversing a dowager hump include:
- Developing awareness
- Integrating corrective exercise
- Building strength
Step 1 - Developing awareness
Awareness is the discovery phase. You are paying attention to your experience without judgment. Stop trying to force a "perfect" posture through constant monitoring—instead, observe your habits and alignment during daily movement.
Step 2 - Integrating Corrective Exercise
Once you understand your resting posture, use corrective exercises to retrain the body. This helps rebalance the muscles that have become tight or weak from prolonged slouching.