A dowager's hump technically is called kyphosis, which is a curvature of the spine. A healthy spine should have some curves outward at both the top and lower part of the back. A number of conditions can cause an abnormal hump, however. Continuous poor posture, osteoporosis, Cushing syndrome and extreme obesity can lead to the hump that is named after elderly women of high social status, or dowagers, who develop the curve as a result of weak bones.
Hyperextension with Support
You need to strengthen the muscles that support the spine to resume a normal posture. One exercise that works the lower back is the hyperextension lift. Start by lying on a table on your stomach with your upper body hanging over the edge. Ask a partner to support you by holding your buttocks and thighs in place. With your hands cupped behind your head, lift your upper body and hold for five seconds. Lower your upper body and lift again. Repeat 10 times.
Crunches
Crunches and situps increase the muscle strength around your core, which is the mainstay of your back support. Start by lying on the floor with your knees bent so that your feet rest flat on the floor. Cross your arms in front of your chest instead of behind your head so that you don't pull on your tender spinal column. Lift your head and upper body, keeping your neck straight as you keep your eyes to the ceiling. Hold for a few seconds and lower your upper body back down. Repeat 20 times.
Weight Lifting
Work on your arms and core strength by carefully lifting free weights. To prevent strain or pulling on your back, stand against the wall as you hold a weight in each hand. Slowly lift your right arm, bringing the weight up to your chest. Lower it slowly and resume lifting 10 times. Rest for a few seconds and repeat with your left arm. Hold both weights out in front of your chest with your arms out straight. Slowly bring the weights together in front of your chest and then move them back out to the side. Repeat 10 times.
Elliptical Trainer
You've got to be careful about avoiding high-impact exercises or strengthening movements that jerk your back and cause small stress fractures, common in those with kyphosis. At the same time, you must engage in some form of aerobic activity to keep your weight under control. One exercise machine that can provide core, butt and leg muscle building while increasing your heart rate is an elliptical training machine. Set the tension on high to build muscles and intensify your workout. Hold yourself as straight as you can, and hold the handles to receive muscle toning in your arms.
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