One of the most worrying ageing phenomena for many men and particularly for many women is the dreaded Dowager’s Hump!

Although it literally pertains to a female, it is a common complaint of men as well as women and is defined as an abnormal outward curvature of the vertebrae of the upper back. Compression of the front portion of the involved vertebrae leads to forward bending of the spine and creates a hump in the upper back.

The Dowager's Hump is largely due to Osteoporotic changes in the thoracic spine. It is due to osteoporotic changes in the vertebral bodies of the spinal column and like most Osteoporotic changes, it is often preventable.

Preventing Osteoporosis is a lifelong activity. Exercise and calcium intake during childhood and the years after puberty until the age of 35 are most critical in achieving the maximum amount of bone density for an individual. After this age, it is imperative that daily exercise is maintained and your diet is full of the minerals required for healthy bone nourishment.

Preventing postural deformity is also a lifelong activity but we don’t usually give it much thought until we show some signs of deformity. Then we are often shocked into action!

If you are just noticing that you have signs of a Dowager’s Hump then you will have to act immediately to reverse some of the structural changes, which, once they start, tend to escalate as you move further into your middle / older age.

Poor Posture is ageing and the Dowager’s Hump tends to be one of the most ageing signs of the state of a person’s spine. It indicates weakness, stiffness and discomfort. The good news is that you can improve this physical state but you have to be sensible in your approach as your spinal health is crucial to your overall well-being.

It doesn’t make sense to try lots of quick fixes or other things which are going to give you false hope and that can’t possibly work while your posture just gets worse and worse. How many times have you changed your chair; changed your workstation; changed your mattress; or had regular, frequent spinal massages and adjustments? You have probably tried many things but your back and neck still hurt; you can’t turn your head as much as you used to be able to; and your ‘Hump’ doesn’t change!

Don’t keep wasting your time on trying different things just because you want to avoid exercise at all costs. You actually haven’t got time to lose, as time seriously becomes your enemy as far as Osteoporosis is concerned. You have to take control and not to rely on any other seemingly easier remedy.

It really is very simple. You’re going to have to exercise. Exercise is the only remedy and it has to be consistent and very specific for you. You will have to make it a sustainable ritual for it to become the key to your success.

The exercises need to be specifically prescribed for you and they have to be at least, moderately, enjoyable for you.

Your physio will give you a set of Spine Strengthening and Mobilizing exercises which you ideally need to do daily. They won’t take long to do and you can make your choice as to what format your exercises should take. For example, you might want to do them in the form of pure Calisthenics, Yoga, Gym exercises, Pilates, Swimming, or even Dancing. Make it your ritual, which you undertake for the sole purpose of improving your health and therefore your future. Make the exercises your spinal therapy sessions. (Please note that there are some exercises, which could be very harmful to you, especially if you have Osteoporosis and are not aware of it.)

They will make all the difference to your forward head posture and your rounded shoulders both of which contribute to your ‘Hump.’ You will learn to breathe more efficiently and in so doing, mobilize your ribcage, which in turn, mobilizes your spine---freeing up the vertebrae in your upper back and neck! Your spine will become so strong that you are constantly straightening your posture.

Some muscles will need to be toned and tightened up while others will need to be lengthened. Your vertebrae will need to be realigned and mobilized and you will need to learn how to breathe correctly whilst holding an optimal posture. It isn’t something, which many people are able to do without the professional guidance of their physiotherapist, nor without the support of their physiotherapist. It will not be an expensive exercise for you but any investment in your spine has to be worth it!

Contact your nearest Actively Ageing Physiotherapist (on the website) for advice and help with your posture. We are running Posture Clinics throughout the year where you attend in a small group to have your posture assessed and then modified with a specific exercise regime prescribed for you. It is usual practice to attend two or three times for the assessment and follow up education/exercise prescription sessions. You will learn why you need to improve your posture and more importantly, how you can do it.  Come along with a friend or family member and see how enjoyable your physio can make exercise and learning for you as you improve your spinal health. (Health Fund Rebates Apply)