Many are affected by a widow’s humb, a deformation of the spine, due to long sitting or poor posture. With simple exercises for the home you help a back more than you think. Read here how to get rid of the hump.
Many people who suffer from a so-called widow’s hump are tormented by neck and back pain in addition to the optical deformation.
Widow’s humb: This is how a bad posture is created
The widow’s humper (hyperkyphosis) is also called nerdneck or witch humper. But there are many other names for it.
The causes of a widow’s hump can be manifold: Younger people in particular tend to deform the spine due to the use of smartphones or sitting in front of the computer for a long time.
Possible causes of a widow’s humb
- Bad posture
- Lack of exercise
- a weak back muscle system
- Injuries
- The natural aging process
- Diseases such as osteoporosis or bechterew’s disease
- Tumours in the spine
Side effects of widow’s humper
- Back pain
- Tension pain in the neck
- Arms and hands tilt inward
- a round upper body that makes you look visually stronger and shorter
Better too early than too late: prevent widow’s humbs
If you have a sedentary profession, you should primarily pay attention to an ergonomic workplace.
Make sure to exercise regularly in your free time. A yoga or pilates course, for example, can promote back health.
In extreme cases, physiotherapy and massages against the widow’s humpback help.
These exercises help against a widow’s hump
- Stand loosely and open your arms like you want to hug someone. Then slide them back slightly until you feel a tension in the shoulder blades. Hold this position for 30 seconds.
- Place your upper arms tightly against the body and then pull your forearms as far up as possible. This creates a kind of W. Make sure your head is straight. Hold this exercise for 30 seconds.
- Cross your hands behind your back and then pull them down and back as far as possible until you feel a tension between your shoulders. Hold this position for 30 seconds.
- Sit straight with your legs bent. Grab the back of your head with both hands and slowly push your elbows forward to your chin. Make sure your back stays straight. Hold the position for 30 seconds.
- Just kneel down in front of a chair and rest your elbows on it. Grab the back of your head and then pull your body back, pulling your head back.