For many of us, there’s a real concern that as we continue to age, we will inevitably transform into The Hunchback of Notre Dame – not a great look! Clearly, dear old Quasimodo was suffering from something commonly known as “Dowager’s Hump,” or kyphosis (or hyperkyphosis) to give it its medical term. Basically, Dowager’s Hump is an abnormal forward curvature of the upper spine, typically in the thoracic region (mid to upper back). Whilst it is more usually associated with older women, older men are not off the hook. And although less common, the condition can start in younger people. The classic hunched or stooped posture also leads to a forward head posture where your head is jutting forward. Not surprising then, that Dowager’s Hump is associated with several debilitating problems:
– Pain and discomfort: Dowager’s hump can cause pain and discomfort in the neck, upper back, and shoulders. Meanwhile, the curvature also places additional stress on the spine and surrounding muscles.
– Limited mobility: As the spine’s natural curvature becomes more exaggerated, it can limit the ability to move your upper body comfortably. This in turn can affect everyday activities, such as reaching for objects or turning your head.
– Breathing difficulties: In severe cases, Dowager’s Hump can compress the chest cavity, reducing lung capacity and so making it difficult to breathe properly.
– Balance: This kyphosis – or hyperkyphosis – can potentially lead to problems with balance. The abnormal forward curvature of the upper spine can affect the alignment and distribution of body weight. It can also interfere with sensory inputs, affecting the body’s ability to perceive and respond to changes in position and movement. With this altered posture, the body’s centre of gravity is disrupted, making it harder to maintain balance and stability.
– Headaches: The discomfort and muscle tension associated with Dowager’s Hump can contribute to tension headaches and neck pain.
– Self-esteem issues: Let’s be frank, it’s not altogether surprising that the physical appearance of a hunched back can lead to self-esteem issues and reduced confidence. Your mobility could be impeded, your clothes no longer hang the way they used to, and you could well have a noticeable reduction in height. Plus, what says “old person” any clearer than a hunched, stooped gait?
What helps alleviate kyphosis?
Fortunately, it’s not the end of the world if you find you are developing Dowager’s Hump, and there are actions you can take to lessen – or even to a degree, reverse the condition:
– Physiotherapy: A physiotherapist can develop a tailored exercise programme for you to strengthen the muscles in the back and improve posture. These exercises may include stretching, strengthening, and postural correction techniques.
– Bracing: In some cases, especially in adolescents with developing kyphosis, bracing may be recommended to prevent further progression.
– Pain management: Over-the-counter or prescription pain medications may be used to help manage the pain and discomfort associated with Dowager’s hump. Although if you find yourself taking them on a frequent and regular basis, do discuss this with your GP, as there could be possible side effects associated with them – and even possible dependency issues.
– Ergonomic adjustments: Making basic ergonomic changes to your workspace or home environment can help reduce strain on the back. So ensure your desk chair supports the natural curve of the spine with your feet flat on the floor. Consider using a lumbar roll cushion to support your lower back while sitting. And if you use a laptop PLEASE, PLEASE, PLEASE ensure that the monitor is at eye level! Invest in a cheap-as-chips separate keyboard so you don’t need to constantly stoop over the keyboard of your laptop. Meanwhile, make sure your pillow and mattress align with the natural curvature of the spine – not least when sleeping on your back.
– Weight management: Maintaining a healthy weight can naturally reduce the strain on the spine and help prevent the kyphosis from getting worse.
– Surgery: Surgery can correct the appearance of the back and may help alleviate pain, however, in line with most surgical procedures, it does carry risks and complications, and so is only recommended for more severe cases where the potential benefits outweigh the risks.
How to avoid Dowager’s Hump in the first place
As the old saying goes, prevention is better than cure, and so here are some recommendations that could help keep your inner Quasimodo at bay:
– Maintain good posture: Practicing good posture from a young age can prevent the development of kyphosis. This includes sitting and standing with the shoulders back and the spine aligned. So no slouching!
– Staying active: Regular exercise that includes strength training and stretching can help keep the back muscles strong and flexible, supporting proper spine alignment.
– Nutrition: A well-balanced diet with adequate calcium and vitamin D is important for maintaining strong bones. This can help prevent conditions like osteoporosis, which can contribute to kyphosis.
– Regular checkups: Visit a healthcare professional regularly, not least if you start to notice changes in your posture or develop back pain. Early detection and intervention can prevent the progression of kyphosis and with it, that dreaded hunched back!
For more information you can visit this article on Wikipedia.
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