Dowager’s Hump: What It Is and How To Get Rid of It

That forward-slouching posture and the noticeable hump at the base of your neck doesn’t have to be permanent. If you’re wondering how to get rid of hunchback, this guide covers proven steps. This condition—called dowager’s hump, or hyperkyphosis—is becoming more common. It affects millions across North America, especially people who spend long hours bent over computers and phones. Good news: with the right plan and steady effort, you can greatly improve or even reverse this condition. That means you can get your posture back. For a step-by-step local plan, see our Surrey guide to improving your posture and spinal health and pair it with the exercises below. If you’re looking for hump exercises and daily habit tips, the steps below will help. These steps can help correct hunchback posture over time.

Understanding Hyperkyphosis (Hunchback)

Hyperkyphosis—also called hunchback or dowager’s hump—means the upper spine curves too far forward. This extra curve gives the mid-back a rounded, C-shaped look. Your spine has natural curves that support good posture and balance, , and when aligned they promote proper posture. To see where your stance fits and which corrections matter most, review the 5 types of posture and matched exercises. Hyperkyphosis happens when the upper-back curve is exaggerated—beyond the normal 20 to 45 degrees. Clinicians may also refer to the rounded upper-back curve as kyphosis. Some specialists describe this as thoracic hyperkyphosis, which specifically involves the middle and upper back.

When the thoracic spine curves beyond 50 degrees, healthcare professionals diagnose it as kyphosis. This condition shows up as a visible hump on the upper back, usually at the base of the neck. It often comes with a forward head posture, where the head sticks out in front of the shoulders. It’s nicknamed “dowager’s hump” because it was once linked to older women. Today, it affects people of all ages and genders.

What Causes Hunchback Posture to Thoracic Spine

Poor posture stands as the primary culprit behind most cases of dowager’s hump. With smartphones, tablets, and computers everywhere, many people slump forward for hours each day. This head-forward posture adds constant strain to the neck and upper back. Over time, poor posture weakens the upper-back muscles. At the same time, the chest and neck muscles tighten—setting the stage for hyperkyphosis. Years of bad posture can gradually change how the upper back looks and moves. Postural kyphosis develops when these habits persist over time. There are several types of kyphosis, including postural, Scheuermann’s, and congenital kyphosis.

For each inch your head moves forward, your neck muscles take on about 10 extra pounds of force. That added load can strain your neck over time. If your head is two inches forward, your neck muscles carry about 20 extra pounds of force. That’s added strain on your neck all day long. This can also contribute to neck pain.

Additional contributing factors include:

Work hazards: Jobs requiring prolonged sitting or standing in poor positions
Technology use: Extended periods looking down at devices, creating “text neck”
Heavy backpack carrying: Especially common among students and hikers
Sedentary lifestyle: Lack of activity weakens postural muscles
Age-related changes: Loss of bone density and muscle tone over time (changes)

Medical conditions that can contribute to hunchback include:

Osteoporosis: Leading to compression fractures in the vertebrae that may result in kyphosis
Scheuermann’s disease: A condition affecting adolescents
Arthritis: Causing joint inflammation and stiffness that can worsen kyphosis, often leading to joint pain and degenerative changes
Muscular dystrophy: Progressive muscle weakness
Spinal injuries: Trauma affecting spinal alignment and sometimes causing kyphosis
Congenital abnormalities: Present from birth

Symptoms and Causes

The visible hump represents just one aspect of this spinal condition. Hyperkyphosis creates a cascade of symptoms that can significantly impact your quality of life and overall health.

Primary hump symptoms include:

Visible rounded back: The characteristic hump or curved appearance
Forward head posture: Head jutting ahead of the shoulders
Rounded shoulders: Shoulders rolling inward and forward
Neck and shoulder pain: Often chronic and progressively worsening, which can develop into chronic pain
Upper back pain: Stiffness and discomfort in the thoracic region
Chronic headaches: Resulting from increased neck muscle tension. If your kyphosis comes with tension-type head pain, targeted cervical care and posture work—often part of chiropractic plans—can ease daily headaches tied to forward-head posture.
Muscle fatigue: Especially in the neck and upper back regions

Advanced symptoms in severe cases:

Breathing difficulties: Reduced lung capacity due to compressed chest cavity
Digestive issues: Compressed abdominal organs affecting digestion
Balance problems: Altered center of gravity increasing fall risk
Reduced mobility: Decreased range of motion in the spine and shoulders
Neurological symptoms: Numbness, tingling, or weakness in arms

Research shows that severe hyperkyphosis can reduce lung capacity and strain the heart. In older adults, it’s also linked to a higher risk of death. Studies show that women over 65 with a pronounced hunchback posture face a higher risk of death over an eight-year period. Women with normal spinal curvature have a lower risk. In general, managing kyphosis early helps reduce complications and overall pain.

Diagnosis and Tests: When to Ask Questions

Professional evaluation begins with a comprehensive physical examination where healthcare providers assess your posture, range of motion, and spinal alignment. The standard diagnostic test involves measuring the curve of your spine through X-ray imaging.

Key diagnostic procedures include:

Physical examination: Including the forward bend test to assess spinal curvature
Postural assessment: Evaluating head position, shoulder alignment, and overall stance. Use our checklist to spot common signs of a misaligned spine and what actions to take before your next appointment.
Range of motion testing: Measuring flexibility and movement limitations
Spine X-rays: The gold standard for measuring the degree of curvature and confirming kyphosis, and to assess the thoracic vertebrae
Advanced imaging: MRI or CT scans when underlying conditions are suspected

Healthcare providers may also conduct the wall test: stand with your back against a wall. Try to touch the wall with your sacrum (tailbone), shoulder blades, and the back of your head at the same time. Difficulty achieving all three contact points may indicate hyperkyphosis.

Additional assessments might include:

Bone density scans: To check for osteoporosis
Neurological testing: If nerve compression is suspected
Pulmonary function tests: For severe cases affecting breathing
Blood tests: To rule out underlying inflammatory conditions

Bring a list of questions to your appointment so you don’t forget concerns or symptoms you want to discuss. For consumer-friendly explanations of tests and care, resources like the cleveland clinic also outline what to expect in their health library. You can also look for plain-language health articles that explain imaging, therapy, and home care.

How to Fix Hunchback

The good news: many cases can improve a lot. With steady effort and the right treatment plan, some can even be reversed. Your prognosis is best when you start early and stay consistent. Success depends on factors including your age, the severity of the curvature, underlying causes, and commitment to treatment. A structured posture program can retrain your upper back and support your spine. Talk with your clinician about a plan that fits you, and ask about treatment options. They can tailor exercises and treatments to your needs.

Exercises and Stretches for Chin, Chest & More to Reduce Kyphosis

Targeted exercises form the cornerstone of hunchback correction— a key part of posture correction. They strengthen weak upper-back muscles and stretch tight chest and neck muscles. Research demonstrates that consistent exercise programs can reduce thoracic kyphosis angles by 4-6 degrees over 8-12 weeks. These moves specifically target thoracic kyphosis and help reduce the look of hunchback over time. You can also use a foam roller to open tight chest and lat muscles before stretching.

Essential strengthening exercises:

Chin Tucks: This foundational exercise helps restore proper head position. Hold your head level, gently tuck your chin back (creating a double chin), and bring your head directly over your shoulders. Think of it as a “cobra strike” movement – straight back, not up or down. Hold for 5-10 seconds and repeat 10 times throughout the day. Maintain the corrected pose rather than letting your chin drift forward.

Shoulder Blade Squeezes: Sit or stand with good posture, then squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and repeat 10-15 times. This exercise strengthens the rhomboids and middle trapezius muscles and improves scapular stability.

Upper Back Extensions: Lie face down with your arms extended overhead. Slowly lift your head, chest, and arms off the ground while keeping your neck neutral. Hold for 5 seconds, then lower slowly. Perform 10 repetitions. Keep a steady pose from ribs to pelvis.

Wall Push-ups: Face a wall at arm’s length with hands placed flat against it at shoulder height. Perform push-ups against the wall, focusing on squeezing your shoulder blades together as you push away. Complete 2-3 sets of 10 repetitions.

Glute bridge: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips until your knees, hips, and shoulders form a straight line. Hold briefly, then lower. Strong glutes support the pelvis and reduce strain on the thoracic spine.

Essential stretching exercises:

Chest Opener Stretch: Stand with feet shoulder-width apart, hands on your hips. Arch your back slightly and push your hips forward until you feel a stretch across your chest. Hold for 30-60 seconds. This counteracts the forward shoulder position.

Upper Back Stretch: Face a wall and place your hands flat against it above your head. Keeping your neck neutral, sink into the stretch without letting your head drop forward. Hold for 15-30 seconds, then sink deeper into the stretch.

Doorway Chest Stretch: Stand in a doorway with your forearm against the door frame at shoulder height. Step forward gently until you feel a stretch across your chest and front shoulder. Hold for 30 seconds on each side.

Cervical Retractions: Sit or stand with good posture. Gently retract your chin backward, creating a double chin effect. This helps improve head and neck alignment. Hold briefly and repeat 10 times. These stretches, along with mindful breathing, can ease muscle tension linked with kyphosis and improve hunchback posture.

Mindfulness and Lifestyle Changes

Conscious posture awareness throughout the day plays a crucial role in correcting hunchback posture. Research shows that combining exercises with mindfulness practices accelerates improvement and helps maintain long-term results. Building habits that reduce slumping can also prevent worsening kyphosis and support overall health.

Ergonomic workspace optimization:

Monitor positioning: Place your computer screen at eye level, approximately 20-24 inches away
Keyboard and mouse placement: Keep them at elbow level with your upper arms close to your body
Chair selection: Choose a chair with proper lumbar support and adjustable height
Frequent breaks: Stand and move for 2-3 minutes every 30 minutes
Phone habits: Hold devices at eye level to avoid “text neck”

Daily posture practices:

Posture checks: Set hourly reminders to assess and correct your posture
Sleeping position: Use a supportive pillow that maintains neutral neck alignment. Improving neck and mid-back alignment can reduce nighttime tension—see how chiropractic care supports better sleep and pillow choices.
Walking awareness: Practice walking with shoulders back and head aligned over shoulders
Breathing exercises: Deep breathing naturally encourages better posture
Core strengthening: Strong abdominal muscles support proper spinal alignment

Technology modifications:

Laptop stands: Elevate laptops to eye level and use external keyboards
Posture apps: Utilize smartphone apps that remind you to check your posture
Blue light considerations: Reduce eye strain that causes forward head posture
Voice-to-text software: Minimize typing time and associated forward posturing

Doctors, Chiropractors and Physical Therapists

Professional intervention becomes essential for moderate to severe cases or when self-treatment approaches aren’t providing adequate improvement. Healthcare professionals can provide personalized treatment plans, manual therapy techniques, and advanced interventions not available through self-treatment.

Physical therapy benefits:

Physical therapists specialize in movement disorders and can provide comprehensive assessment and treatment. They offer hands-on techniques including manual therapy, spinal mobilization, and targeted exercise prescription. Research shows that professional physical therapy can improve thoracic kyphosis angles and increase extension strength more effectively than self-directed exercise alone.

Chiropractic care advantages:

Chiropractors focus on spinal alignment and can provide spinal adjustments, posture education, and complementary therapies. Many patients report significant improvement in pain levels and posture following chiropractic treatment combined with exercise programs.

Medical interventions:

For severe cases, medical doctors may recommend:

Prescription medications: Anti-inflammatory drugs or muscle relaxants
Bracing: Particularly effective for adolescents with developing spines
Injection therapy: Targeted injections for pain management
Advanced imaging: To rule out underlying structural problems

Surgical options:

Surgery is rarely necessary for postural kyphosis but may be considered when:

Conservative treatment fails after 6-12 months
Neurological symptoms develop
Breathing or cardiac function is compromised
The curve exceeds 75-80 degrees

Complementary therapies:

Massage therapy: Research demonstrates that both manual and mechanical massage can improve thoracic kyphosis angles and extension strength
Spinal decompression therapy: Non-surgical treatment that gently stretches the spine
Yoga and Pilates: Structured programs focusing on flexibility and core strength that support people with hunchback
Acupuncture: May help with pain management and muscle tension

Prevention

Prevention remains far more effective than treatment when it comes to dowager’s hump. By implementing proper ergonomic practices and maintaining good postural habits early, you can avoid developing this condition entirely.

How to Prevent a Dowager’s Hump

Ergonomic workspace design:

Creating an ergonomically sound work environment represents your first line of defense against developing hyperkyphosis. Proper workspace setup reduces the strain on your spine and neck muscles throughout your workday.

Chair positioning: Adjust your chair height so your feet rest flat on the floor with thighs parallel to the ground. Your chair should provide lumbar support with armrests positioned so your arms rest gently with elbows close to your body.
Desk arrangement: Ensure adequate legroom under your desk. Keep frequently used items within easy reach to minimize excessive reaching or twisting movements.
Monitor optimization: Position your screen directly in front of you at eye level, about an arm’s length away. The top of the screen should be at or slightly below eye level. For bifocal wearers, lower the monitor an additional 1-2 inches.
Lighting considerations: Proper lighting reduces the tendency to lean forward or crane your neck to see clearly.

Daily movement practices:

Regular breaks: Stand and move for 2-3 minutes every 30 minutes of sitting time
Stretching routine: Incorporate neck, chest, and upper back stretches throughout the day
Walking meetings: Conduct phone calls or meetings while walking when possible
Postural exercises: Perform chin tucks and shoulder blade squeezes regularly

Lifestyle modifications:

Sleep hygiene: Use a supportive pillow that maintains neutral neck alignment
Exercise routine: Engage in regular cardiovascular exercise and strength training
Core strengthening: Maintain strong abdominal muscles to support spinal alignment
Weight management: Excess weight can contribute to poor posture

Technology habits:

Device positioning: Hold smartphones and tablets at eye level rather than looking down
Hands-free options: Use headsets or speakerphone for extended phone conversations
Reading position: Bring books and documents up to eye level rather than looking down

Early intervention strategies:

Regular posture checks: Use mirrors or ask family members to monitor your posture
Professional assessments: Annual posture evaluations with healthcare providers
Educational awareness: Stay informed about proper ergonomic practices. Start with our articles on workstation setup and mobility. We also have guides for simple at-home routines
Prompt treatment: Address neck or back pain right away. Don’t wait for it to become chronic. Early care may slow kyphosis and reduce a hunched posture

Special considerations for specific populations:

Students: Proper backpack usage, ergonomic study spaces, and regular posture breaks
Office workers: Comprehensive ergonomic assessments and workplace wellness programs
Seniors: Bone density monitoring, fall prevention, and age-appropriate exercise programs
Athletes: Sport-specific posture training and injury prevention strategies

The key to successful prevention lies in consistency and awareness. Small, daily actions compound over time to either protect or damage your spinal health. Start these habits early and keep them up. They’ll help protect your spine’s natural curves and can prevent a dowager’s hump.

Remember that prevention requires ongoing commitment. Just as poor posture develops gradually over months and years, maintaining good posture requires sustained effort and attention. The investment in prevention, however, pays significant dividends in terms of comfort, appearance, and long-term health outcomes.

Ready to fix your posture and feel better? Our team can assess your spine, explain what’s causing your dowager’s hump, and build a simple plan you can follow at home. If you’re in the area, book an appointment with our chiropractor in South Surrey or chiropractor in White Rock today. Let’s get you standing taller, moving easier, and living with less pain.