Dowager's hump is the common term applied to an obvious curvature of the back, at the shoulders and neck. It is a sign of osteoporosis--the loss of bone density in older women--which can cause bones to break or crumble. Damage in the upper spine leads to the characteristic hump shape. Researchers at the University of Ottawa have confirmed that exercise can help to both prevent and treat osteoporosis.
Weight Bearing Exercise
Any exercise that makes your body bear its own weight will strengthen your bones and protect them by developing your muscles. Options include walking, dancing, using an elliptical training machine or a treadmill, or even gardening. These low impact exercises place less stress on your joints than activities such as running or jogging, which should be avoided if you are concerned about bone strength.
Strength Training
The MayoClinic.com advises that strength training can work directly on your bones to slow mineral loss. This can involve lifting weights and using weight or resistance machines to build strength. If you already have some spinal osteoporosis, check with your doctor before using weights. Ask a certified fitness trainer to recommend suitable exercises to gently strengthen the muscles between your shoulders.
Flexibility Exercises
Gentle stretching and some forms of yoga can be beneficial. They work by strengthening your back and shoulder muscles. Strong muscles will help you maintain a more upright posture and protect your spine. If you already have some osteoporosis, avoid exercises which bend, jerk or twist your spine and always take advice from your doctor or a certified professional.
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