Tips for Sleeping Comfortably with a Dowager’s Hump

As we age, our bodies undergo several changes that may result in the development of certain conditions. One such condition is Dowager’s hump, also known as kyphosis. This condition occurs when there is a curvature in the upper back, resulting in a hunched over appearance.

Sleeping with Dowager’s hump can be quite challenging and uncomfortable. However, this doesn’t mean you have to compromise on quality sleep every night. Here are some tips that will help you to sleep better despite having Dowager’s hump.

Invest in a Good Mattress

When it comes to sleeping comfortably with Dowager’s Hump, investing in a good mattress is essential. Your mattress should provide adequate support to your spine and prevent further curving of your back due to pressure points while sleeping.

One way to achieve this goal is by opting for an orthopedic or memory foam mattress. These mattresses provide excellent support for individuals suffering from back pain or spinal problems like kyphosis.

Consider Using Pillows

Using pillows can help you sleep more comfortably by providing extra support where you need it the most. For example, placing a pillow under your knees can help maintain the natural curve of your spine while sleeping on your back position.

Similarly, if you prefer sleeping on your side position, placing a pillow between knees helps reduce any pressure buildup around hips and lower spine areas.

For people who use CPAP machines for breathing difficulties during sleep – try using special pillows designed specifically for patients who use CPAP machines at night time which do not interfere with their masks or tubing used during therapy

Avoid Sleeping On Your Stomach

Sleeping on your stomach increases stress levels on both neck & shoulders muscles along with increasing overall pressure being put upon dorsal area (upper part) torso region including spinous processes located behind ribcage – thus exacerbating your hump and resulting in further discomfort.

Sleep on Your Back or Side

Sleeping in a comfortable position is key to getting quality sleep, especially when you have Dowagers’ Hump. Sleeping on your back or side positions could help reduce pressure buildup around the spine area, thus preventing any further curvature of the upper back.

Ideal sleeping positions for people with kyphosis are – lying down flat as much as possible without pillows behind head or neck; placing one pillow underneath knees (while lying flat) and another between legs while sleeping sideways

Stay Active During The Day

Staying active during the day can help prevent stiffness in joints and muscles caused by dowager’s hump. Exercise regularly to improve posture & flexibility of core muscles that support spinal alignment including abdmoninals / glutes/ obliques etc – Try yoga postures like cobra pose , cat & cow stretches which lengthen out tautness built up due to rounded shoulders forward at desk workstations so common nowadays!

Moreover, try avoiding prolonged periods of sitting down such as binge-watching TV shows or working at computer screens for hours – if this isn’t feasible then taking breaks every half-hour 30 minutes may prove beneficial along with simple stretching exercises.

Use Heat Therapy

Using heat therapy can be an excellent way to relieve muscle tension and spasms associated with Dowager’s hump. Heat therapy includes using hot packs, heating pads, and warm towels that can be applied directly over areas experiencing pain from kyphosis condition.

To conclude:

Living with Dowager’s Hump does not mean compromising on quality sleep at night time. Instead, investing in good mattresses designed specifically for orthopedic needs combined with proper body positioning using cushions/pillows ensures optimal comfort levels throughout bedtime routines. Staying physically active during daytime hours helps keep spinal flexion optimal, while incorporating heat therapy helps relieve aches & pains caused by kyphosis.