The Ultimate Guide on Correcting Dowager’s Hump with Better Sleep Techniques

As we age, our bodies go through changes and some of those changes may lead to a dowager’s hump. This is when the upper back becomes rounded due to poor posture and weakened muscles in the neck and shoulders. The good news is that there are ways to correct this issue, including how you sleep at night.

Why Sleep Matters for Correcting Dowager’s Hump

Sleep plays a vital role in our overall health, including correcting posture issues like the dowager’s hump. When we sleep, our body has a chance to relax and reset itself after a long day of activity. This includes allowing time for your muscles to recover from any strain or tension they have been under during waking hours.

Sleeping Position

One of the most important factors in sleeping correctly with regards to correcting dowager’s hump is your sleeping position. Sleeping on your back with proper spinal alignment can help reduce pressure on the neck and shoulders which can cause further muscle weakness over time.

If you find it difficult or uncomfortable to sleep on your back, try placing a pillow underneath each arm to support them while lying on your side. Additionally, placing a small pillow or towel roll beneath your neck can help keep it aligned with your spine while sleeping sideways.

Mattress & Pillows

Your mattress and pillows play an essential role in maintaining proper spinal alignment while asleep at night. A supportive yet comfortable mattress will allow you to rest comfortably without putting additional stress on areas prone to developing dowager’s hump such as the upper back region.

Pillows should also be chosen carefully based on their shape and size; too small or flat may not provide enough support whereas overly large pillows could put unnecessary pressure elsewhere causing discomfort throughout the night.

Relaxation Techniques

Relaxation techniques such as meditation or deep breathing exercises before bed can help reduce stress and tension in the body. This can lead to better sleep quality due to decreased muscle tension and improved circulation.

Additionally, practicing yoga or other stretching exercises before bed can be helpful in maintaining proper posture while awake and asleep. Focusing on stretches that target the neck, shoulders, and upper back muscles can also help alleviate any discomfort associated with dowager’s hump.


In summary, sleeping correctly is one of many ways to correct dowager’s hump issues. Proper spinal alignment while sleeping on your back or side with supportive pillows and mattresses is essential for improving posture over time.

Additionally, incorporating relaxation techniques such as deep breathing exercises or meditation may contribute positively towards reduced muscle tension leading to a more restful sleep experience at night. Remember that regular physical activity such as yoga or stretching exercises could also be beneficial for strengthening weak muscles which may eventually lead to an improvement in overall posture long term!