The term "dowager's hump" is used to describe an abnormal curvature of the spine that appears as a hump in the upper back. When osteoporosis causes the spine to collapse, it forces people to hunch over, sometimes losing inches in height. Exercise is a way to prevent osteoporosis and the particular manifestation of "dowager's hump," which is named after elderly women of high social status. No one really knows where the term came from, except possibly elderly women of this description were more prone to developing the hump.
Risk Factors
Women who are more at risk include caucasian women who smoke and drink more than two alcoholic beverages daily. If a woman has a family history of osteoporosis, she is more at risk. However, the condition affects both men and women of all ages, including children, all ethnic groups and people of all lifestyles. Because osteoporosis has no symptoms, almost 3/4 of those whose bones become fragile have no awareness of it. Osteoporosis can be diagnosed with a bone density scan called a DEXA, a dual energy x-ray absorptiometry.
Exercise Prevention
The prevention of osteoporosis is a lifelong activity. Both exercise and calcium intake during childhood and the years following puberty until around age 35 are the most crucial for achieving maximum bone density. The best exercises for osteoporosis prevention include those that work the muscles harder than they would work normally. Weightlifting, walking, dancing, step aerobics, stair climbing, jogging, hiking and tennis all build bone. In addition, exercise has an effect on the hormones that control bone remodeling, leading to new bone formation.
Exercise for Dowager's Hump
Even if you already have the beginnings of osteoporosis or dowager's hump, one exercise to help slow the progression is the shoulder shrug. Stand facing a mirror with feet shoulder-width apart, knees slightly bent. Hold a small dumbbell in each hand, 5 to 10 lbs. if well-tolerated -- with arms straight down at your sides -- and shrug your shoulders as high as possible. Then lower the shoulders back down again. Perform two sets of 10 to 15 repetitions two to three times a week. Make the movement slow and steady without jerking. This exercise strengthens the trapezius muscle across the top of the back and helps minimize the appearance of dowager's hump.
Other Exercises
Practicing correct posture is also helpful in preventing dowager's hump. By holding yourself in correct upright posture positions that don't allow slouching, you can help correct muscular imbalances and postural distortion patterns, strengthen weak muscles and increase flexibility. Correct sitting posture is sitting with your back straight, chest up and out and belly completely tucked in. In addition to weight-bearing exercises, strength training exercises can also be of assistance for building bone. The Sports Doctor website recommends 20 to 30 minutes of exercise several times a week. Exercises such as situps, pushups, back extensions and bent-knee pushups can make the spine and hips stronger. Those areas are the most vulnerable to osteoporosis fractures. Be careful of twisting or flexion of the spine, as it can cause a compression fracture if you have osteoporosis.
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