Many of us suffer from a hump, or by its official name "Kyphosis", as we approach advanced and older ages. Of all the types of posture problems in the upper back, Dowager’s hump is the most common and exists in both adults and young adults.
If you suffer from such a hump and don’t treat it properly, you may suffer from poor posture that will only worsen later and cause fractures in the vertebrae in old age, but happily, there is something you can do about it. We’ll introduce you to the 7 tips that will help you get rid of your hump once and for all.
Postural kyphosis, also called "Dowager’s hump,” usually occurs from slouching. This problem may occur at any age and is caused by an imbalance in the muscles of the back, like many other problems that affect this region. Postural kyphosis causes shoulders to slacken and the neck to tilt forward, so it occurs only in the upper back. If you want to avoid this problem in advance, you may want to know how to maintain proper posture, but if you are already suffering from the problem we have some useful tips for you. Note that if you suffer from postural kyphosis at an older age, you should first consult your doctor before doing some of the exercises in this article to ensure that you don’t cause further damage to your vertebrae if they are too weak.
1. Change your sleeping positions
When you sleep, you should keep your spine in a position that is reminiscent of the right posture - the shoulders in their natural position, back straight, knees relaxed and hips parallel to the shoulders. To achieve this position, sleep in the following ways:
When your neck is leaning forward, you add about 5 pounds of weight that your neck now needs to carry, which is why you need to make a conscious effort and improve your posture daily with the following tips:
Excess weight is one of the main causes of postural kyphosis, and sometimes it is even the fat itself that causes the hump - the more your body weight increases, the more pressure is placed on your spine. Changing your diet does not have to be extreme, because even though the condition worsens over time, it also gets cured over time. So you can start by cutting out soft drinks opting for water instead. Click here for more tips to improve your eating habits.
The base muscles of the posterior skull are located at the top of the neck and are responsible for pulling your head to that incorrect forward tilting position. To release the muscles from this position, you should perform the following exercise:
Stretching these muscles helps prevent a condition of poor neck stability and helps to improve the posture of the muscles in the area. Do the following daily stretching:
If you suffer from postural kyphosis, your neck muscles are likely to be over-tense. You can release them using the following self-massage technique:
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