Have you ever heard of the “dowager’s hump?” Officially, it’s called kyphosis. It’s a condition that causes a forward rounding of the back. People who suffer from kyphosis have a hunched-over look. The dowager’s hump can occur at any age. It most commonly affects women as they get older. Arthritis, poor posture and osteoporosis are common causes of kyphosis.

Here are four habits that help prevent and treat the dowager’s hump:

1. Yoga

Yoga is a calming activity for both the the mind and body. It’s also a form of prevention for kyphosis. According to Back & Bod Medical, a study found that women who reported going to yoga classes showed less curvature in their backs. The exercise helps strengthen the muscles and improve flexibility.

2. Vitamin C and D

Your body needs essential vitamins and minerals in order to remain healthy and strong. Vitamin C and D specifically can help prevent dowager’s hump. Vitamin C provides the body with the ascorbic acid it needs to help keep connective tissues healthy. Your body also needs Vitamin D. It’s an essential part of maintaining strong bones. Vitamin D helps the body absorb calcium.

3. Good Posture

Maintaining good posture is one of the best ways to maintain high bone density, which prevents the development of dowager’s hump. Making a conscious effort to sit up straight and stand up straight can work wonders when it comes to maintaining a straight and healthy spine. Good posture allows your back to become stronger and less likely to collapse in.

4. Weight Training

Weight training helps prevent dowager’s help because it strengthens the muscles surrounding your upper back and neck. Experts say that weight-bearing exercises are an effective way to prevent bone loss and strengthen your back. Strengthening the muscles that support your spine can help you return to a regular, healthy posture.