Slouching & Dowager’s Hump (increased kyphosis)

The most common symptoms for patients with an abnormal curve of the spine at the neck (increased kyphosis) are the appearance of poor posture with a hump appearance of the back, back pain, muscle fatigue, and stiffness in the back. Some examples of increased kyphosis are Dowager’s Hump and Slouching. Slouching can also lead to Round Shoulders.

In more severe situations, the patient may notice their symptoms worsening with time. The kyphosis can progress, causing a more exaggerated hunchback. In rare cases, this can lead to compression of the spinal cord with neurologic symptoms including weakness, loss of sensation, or loss of bowel and bladder control. Severe cases of kyphosis in the thoracic (middle back) area can also limit the amount of space in the chest and cause cardiac and pulmonary problems leading to chest pain and shortness of breath [33].

See a diagram of a Healthy spine vs Spine affected by increased kyphosis > [34]

Exercises for Slouching or Dowager’s Hump

1. Tighten your pelvis
When your pelvis is in the right position, it becomes uncomfortable to hold you head in a forward position.

2. Focus on lifting your chest, not just tucking your head back.
Imagine you have a helium balloon attached to each of your chest muscles, and they are lifting them toward the ceiling.

3. Perform “chin retractions”.
A great way to re-program yourself to minimise slouching is to perform 10 chin retractions every hour on the hour throughout the day.

If you do this throughout an 8 hour workday, along with lifting your chest, you will have done 80 postural corrections! This will help you re-pattern your posture easily and effectively.

Your local CAA Chiropractor can give you advice on suitable exercises to address posture issues.

(For more great daily exercises to improve your posture and health, visit Straighten Up Australia)