How to Get Rid of Dowager’s Hump: 6 Stretches and Exercises That Help
Clifton Physical Therapy
Understanding Dowager’s Hump
A rounded bump at the base of the neck can be frustrating, especially when it affects your posture, comfort, and confidence. This condition is commonly known as Dowager’s hump, a visible curve that develops where the neck meets the upper back.
Medically, Dowager’s hump is often linked with thoracic kyphosis, which means an excessive forward rounding of the upper portion of the spine. When the upper back becomes more curved than normal, the head may shift forward, creating the appearance of a hump around the neck and shoulder area.
While Dowager’s hump was traditionally associated with age-related spinal changes, it is now seen in many younger adults as well. Long hours sitting at a desk, frequent phone use, poor ergonomics, and reduced movement throughout the day can all contribute to postural changes that affect the upper spine.
It is important to understand that Dowager’s hump is not simply a cosmetic concern. The altered posture can place extra stress on the muscles, joints, and connective tissues around the neck and upper back. Over time, this may contribute to stiffness, headaches, shoulder discomfort, and reduced mobility.
What Causes Dowager’s Hump?
Dowager’s hump usually develops because of changes in the way the upper spine, neck, and surrounding muscles work together. Several factors can contribute to this condition.
Poor Posture and Forward Head Position
One of the most common causes of Dowager’s hump is prolonged forward head posture. This happens when the head moves forward instead of staying aligned above the shoulders. Activities such as:
Looking down at a phone for extended periods
Working on a laptop without proper support
Sitting for many hours without movement
Driving with poor neck positioning
When the head moves forward, the muscles at the back of the neck and upper shoulders have to work harder to support it. Over time, this can lead to muscle imbalance, stiffness, and changes in posture.
Weak Upper Back and Neck Muscles
The muscles around the neck, shoulder blades, and upper back help maintain an upright posture. When these muscles become weak or are not activated properly, the body may compensate by relying on other muscle groups. Common areas of weakness include:
Deep neck flexor muscles
Middle and lower trapezius muscles
Muscles that stabilize the shoulder blades
Tight Chest and Shoulder Muscles
Rounded shoulders often occur alongside Dowager’s hump. When the chest muscles become tight, they can pull the shoulders forward and make it harder to maintain an upright position.
This is why posture correction programs usually include both stretching and strengthening. Stretching alone may temporarily reduce tightness, but strengthening the muscles that hold the body upright is necessary for long-term improvement.
Age-Related Spinal Changes and Osteoporosis
In some individuals, Dowager’s hump is related to structural changes in the spine. Conditions such as osteoporosis can weaken the vertebrae and increase the risk of spinal compression changes, which may contribute to an increased upper-back curve. Other possible contributors include:
Arthritis
Spinal degeneration
Previous spinal injuries
Congenital spinal conditions
Scheuermann’s kyphosis
What Are the Symptoms of Dowager’s Hump?
The most noticeable sign of Dowager’s hump is a rounded appearance at the base of the neck. However, many people experience other symptoms caused by changes in spinal alignment and muscle function.
Visible Rounded Upper Back
A noticeable bump where the neck meets the upper back is the most common feature. The appearance may become more obvious when standing naturally or when viewed from the side.
Some people also notice that their head sits further forward than their shoulders, creating a “hunched” posture.
Neck and Shoulder Pain
As the head moves forward, the muscles supporting the neck and shoulders may become overloaded. This can lead to:
Neck stiffness
Shoulder tension
Aching around the upper back
Reduced comfort during daily activities
Reduced Upper Back Mobility
A rounded thoracic spine can limit normal movement. Some individuals may find it harder to:
Turn their head comfortably
Reach overhead
Maintain an upright sitting position
Perform exercises requiring shoulder mobility
Headaches and Muscle Tension
Changes in neck alignment can increase tension around the upper neck and shoulders. In some cases, this may contribute to tension-type headaches.
Muscle Weakness and Fatigue
People with Dowager’s hump may feel that maintaining good posture requires extra effort. The muscles responsible for keeping the spine upright may fatigue more quickly because they are working against altered alignment.
Can Dowager’s Hump Be Corrected?
The answer depends on the underlying cause and severity. If the hump is mainly related to posture and muscle imbalance, targeted exercises and lifestyle changes can often improve posture and reduce symptoms. A corrective program typically focuses on:
Increasing upper-back extension mobility
Strengthening postural muscles
Improving neck alignment
Reducing muscle tightness
Building better daily movement habits
Small improvements can often be noticed within a few weeks when exercises are performed consistently. However, visible postural changes usually require patience and regular practice because the body needs time to adapt.
A physical therapist can evaluate your posture, movement patterns, and muscle imbalances to create a plan suited to your needs. This is especially important if you have pain, numbness, tingling, balance problems, or a history of osteoporosis or spinal injury.
6 Stretches and Exercises That May Help Reduce Dowager’s Hump
Exercises for Dowager’s hump focus on improving upper-back mobility, strengthening postural muscles, and helping the neck return to a healthier alignment. These movements should be performed slowly and with control. If you experience pain, dizziness, numbness, or worsening symptoms, stop and consult a healthcare professional.
1. Chin Tucks (Deep Neck Flexor Exercise)
Purpose: Improve forward head posture and strengthen the muscles that support proper neck alignment.
When the head sits forward for long periods, the deep muscles at the front of the neck can become underactive. Chin tucks help retrain these muscles while reducing excessive strain on the back of the neck.
How to perform:
Sit or stand with your back straight and shoulders relaxed.
Keep your eyes facing forward.
Gently draw your chin backward, creating a “double chin” position.
Hold for 5 to 10 seconds, then relax.
Recommended amount:
Perform 2 to 3 sets of 10 repetitions.
2. Thoracic Extension Over a Foam Roller
Purpose: Improve upper-back mobility and reduce excessive rounding of the thoracic spine.
A stiff upper back can make it difficult to maintain an upright posture. This exercise helps encourage extension through the thoracic area, where many postural restrictions occur.
How to perform:
Place a foam roller horizontally under your upper back.
Support your head with your hands.
Keep your hips on the floor.
Slowly extend your upper back over the roller.
Return to the starting position.
Recommended amount:
Perform 2 to 3 sets of 8 to 12 controlled repetitions.
3. Wall Angels
Purpose: Improve shoulder mobility, strengthen postural muscles, and encourage better upper-body alignment.
Wall angels help activate the muscles around the shoulder blades while opening up the chest. They are especially useful for people who spend many hours sitting.
How to perform:
Stand with your back against a wall.
Keep your head, upper back, and hips gently touching the wall.
Slightly tuck your chin.
Slowly raise your arms upward like making a “Y” shape.
Lower them back down in a controlled motion.
Recommended amount:
Perform 2 to 3 sets of 8 to 10 repetitions.
4. Scapular Squeezes
Purpose: Strengthen the muscles that support the shoulder blades and upper back.
Weak scapular stabilizers can allow the shoulders to round forward, increasing stress on the neck and upper spine.
How to perform:
Sit or stand upright.
Keep your arms relaxed by your sides.
Gently squeeze your shoulder blades together.
Hold for a few seconds.
Slowly release.
Recommended amount:
Perform 2 to 3 sets of 10 to 15 repetitions.
5. Doorway Chest Stretch
Purpose: Reduce tightness in the chest muscles that pull the shoulders forward.
Tight pectoral muscles are common in people with rounded shoulders and forward head posture. Stretching these muscles can make it easier to maintain a more upright position.
How to perform:
Stand in a doorway.
Place your forearms against the door frame.
Step forward slowly until you feel a stretch across your chest.
Keep your neck relaxed.
Recommended amount:
Hold for 30 to 45 seconds and repeat 2 to 3 times.
6. Prone Y and T Raises
Purpose: Build strength in the mid and lower trapezius muscles that support upright posture.
These muscles help control the shoulder blades and counteract the forward-rounded position often associated with Dowager’s hump.
How to perform:
Lie face down on a mat or bench.
Extend your arms into a “Y” position or straight out into a “T” position.
Lift your arms slightly while squeezing your shoulder blades.
Lower slowly.
Recommended amount:
Perform 2 to 3 sets of 10 to 12 repetitions.
When Should You See a Physical Therapist for Dowager’s Hump?
Exercise can help many posture-related cases, but professional guidance is important when symptoms are persistent or worsening. Consider an evaluation if you have:
Ongoing neck or upper-back pain
Frequent headaches
Limited shoulder movement
Numbness or tingling
A history of osteoporosis or spinal problems
Difficulty maintaining an upright posture
A physical therapist can assess your posture, spinal mobility, muscle strength, and movement patterns to create a treatment plan specific to your needs.
At Clifton Physical Therapy, our team provides personalized treatment plans focused on improving posture, reducing pain, and restoring mobility. Contact us today at (973)-241-1338 to schedule an evaluation and start working toward healthier movement.
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Clifton Physical Therapy
✆ Phone (appointments): (973)-241-1338
Address: 1059 Bloomfield Ave, Clifton, NJ 07012
