Have you noticed a small hump of the back of the neck? If you feel like you are having a hard time standing straight, you may have developed Dowager’s Hump.
Dowager’s Hump is an outward curvature of the thoracic vertebrae of the upper back. It appears as a rounded hunch that many people refer to as a hunchback. In addition to the bump on the base of the neck, Dowager’s Hump has a forward head posture where your head is jutting forward.
If you're developing Dowager's Hump, you might also notice the following symptoms:
Muscles fatigue easily
Gradual postural changes
Chronic pain in the back, neck, and shoulders
Trouble Breathing
Bad posture is the leading cause of Dowager’s Hump but it’s certainly not the only cause. Other possible causes include osteoporosis, a congenital problem, or Scheuermann’s kyphosis. No matter the specific underlying cause, Dowager’s Hump happens because of the weakening of muscles around your thoracic spine. When the trapezius muscles weaken, other muscles have to do their job for them and that puts those additional muscles under constant strain from overuse. Tightness in the trapezius muscles at the back of the neck and shoulders, bad posture, or osteoporosis can, over time, give you a "dowager's hump."
If left untreated, individuals with Dowager's Hump will start to experience pain in their shoulders and neck. Over time, their chin may move closer to their ribcage, potentially leading to spinal degeneration. Many individuals with Dowager's Hump suffer from intense headaches in addition to neck and shoulder pain. Some are more concerned with the physical appearance of Dowager's Hump, while others seek relief from the associated pain.
Treatment options for Dowager's hump range from physiotherapy to surgery, with the choice depending on the severity of the condition. Physical therapy is typically recommended as the first approach before considering other treatments like medications or surgery. Regardless of the primary treatment chosen, physiotherapy is often essential for effective management. When performing daily activities and exercises, avoid flexing the spine forward to minimize fracture risk. Instead, aim to keep your spine in a neutral position as much as possible.
As part of physiotherapy, it’s essential to address tightness in the trapezius muscles, which can contribute to the development of a neck hump (Dowager’s Hump). By releasing and relaxing these muscles, you can help alleviate some of the tension that pulls the upper spine forward, reducing stress on the neck and upper back. This approach not only supports posture correction but also minimizes further progression of the hump.
Massage of the trapezius muscles encourages blood circulation and range of motion, both of which are vital in reducing muscle stiffness that contributes to postural imbalances. Additionally, studies emphasize that physiotherapy, including massage, is often a primary method for non-surgical intervention in Dowager’s Hump cases, supporting the spine’s alignment and mobility and helping with symptom relief from conditions such as kyphosis or neck hump. Regular trapezius massage and mindful posture habits can play a key role in reducing chronic tension, ultimately easing neck and shoulder discomfort.
As you won’t always have massage therapists or a trusted person to count on for a massage, you need to learn how to self-massage to release your tight trapezius muscle every day. LittleMum Trapezius trigger point Massager is specially designed for trapezius deep tissue self-massage at home. Fourteen nodes are predominantly located where trigger points are mostly often occurred., Perfectly mimics the pressure produced by deep tissue massage therapists, targets the deep layers of trapezius area to ease muscle, improve blood flow and aid in recovery from trapezius strain .
Instead of only working on the muscles’ surface, LittleMum Trapezius trigger point massager, made of food grade silicone, can exert enough pressure that penetrate deeply to break up muscle tension, adhesions and scar tissue that often Lie in deeper muscles
You just need lie down and settle your weight on the massager and it lifts your head to support your neck in the neutral aligned position and helps your neck stay in its optimal C-curve consistent with the rest of your spine.
We recommend using the massager daily. Not only will it help to get rid of the hump, but you should feel relief in your whole upper back and neck. As for how long it'll take to see the hump dissipate, that comes down to the hump's severity. Depending on factors like your age, medical history, lifestyle, and the severity of your Dowager's Hump, you may be able to improve or even correct the misalignment. This can be achieved by gradually strengthening your upper back muscles and releasing tension, particularly in muscles like the trapezius, to gently lift your shoulders and head.
It is common to feel a degree of discomfort during the massage itself. The whole point of this massager is to break up muscle tension, adhesions and scar tissue that often lie in deeper musculature. This pain would naturally fade away in short time after you finish your 5-10 minutes session.
The LittleMum Trapezius Massager has received overwhelmingly positive feedback on Amazon. While no product suits everyone perfectly, we encourage you to read the reviews and determine if it’s the right fit for you. Every pain warrior deserves the best support, and we stand behind the value this product provides. It comes with a 30-day free return policy and a 15-year warranty. Click the link below via Amazon to purchase. This product is also FSA or HSA eligible when bought through Amazon.
Meanwhile, the LittleMum Cervical Traction Pillow offers an ergonomic solution for reversing Dowager’s Hump by promoting cervical spine alignment and restoring the natural neck curve. Its passive traction design uses the weight of the head to gently correct forward head posture, a key factor in addressing hyperkyphosis. Made from durable food-grade silicone, it provides lasting support while relieving tension in the neck and upper back. With consistent daily use for 10-15 minutes, this device supports gradual improvement in spinal posture and relief from associated discomfort.
It includes a 30-day free return policy and a 15-year warranty. Visit the link below on Amazon to learn more.
Reference:
Verywell Health. (2023). "Trapezius Muscle Self-Massage and Benefits." This article details the ways in which trapezius massage can improve blood circulation, promote faster muscle recovery, reduce swelling, and enhance posture, which may assist in reducing neck hump formation.
Healthline. (2023). "Benefits of Massage Therapy for Posture and Muscle Tension." This article discusses how regular massage can improve range of motion, relieve tightness in the upper back, and help reduce postural problems related to Dowager's hump.
Injurymap. (2023). "Dowager’s Hump: What Is It? And How Can You Treat and Prevent It?" Covers treatment options including physiotherapy and trapezius massage, which can help alleviate the muscular tension and postural changes associated with Dowager's hump.