A neck hump, commonly called “dowager’s hump”, hunchback, or kyphosis, is an excessive curvature of the upper spine, often forming a visible bulge at the base of the neck. Having a hump is a common issue that causes include poor posture, muscle weakness, or aging. Prolonged computer use, sedentary lifestyles, osteoporosis, and spinal degeneration can contribute to its development. This condition may cause discomfort, stiffness, and reduced mobility, potentially affecting daily activities like turning the head or maintaining proper posture. While mild cases can be managed with physiotherapy, posture correction, exercise, and stretching, severe cases may require medical intervention to prevent further complications.
Causes of a Neck Hump
Also known as a buffalo hump, often develops due to unsatisfactory posture, muscle imbalances, and certain lifestyle factors. One of the primary causes is prolonged forward head position, commonly seen in individuals who spend excessive time looking down at their phones, computers, or other screens. This repetitive activity places undue stress on the cervical spine, leading to muscle tightness in the neck and upper back while weakening the postural muscles. Over time, this imbalance can cause a visible hump at the base of the neck.
In addition, muscle imbalances play a key role in neck hump formation. Weak upper back and deep neck flexor muscles, coupled with tight chest and upper trapezius muscles, contribute to rounded shoulders and forward head posture. This muscular imbalance reinforces the misalignment of the spine, making the hump more pronounced.
Lifestyle factors, such as prolonged sitting, lack of physical activity, and obesity, can further exacerbate the problem. Excess weight, particularly around the upper back, can contribute to fat accumulation in the area, making the hump more noticeable.
Neck Hump Exercises to Try at Home
Some of the best stretches and best exercises to improve back and neck muscles include
Shoulder Blade squeezes: Sit or stand with a straight and tall back and squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds, then relax. Repeat 10–15 times.
Chin Tucks: Sit or stand tall with your shoulders relaxed and gently tuck your chin straight back (as if making a double chin), keeping your head level. Hold for 5 seconds, then release. Repeat 10–15 times.
Thoracic extension: Sit on a chair with a backrest that reaches the middle of your back. Place your hands behind your head and gently lean back over the chair, extending your thoracic spine. Hold for 5–10 seconds, then return to neutral. Repeat 5–10 times.
Shoulder Shrugs: Stand or sit with your arms relaxed by your sides. Lift your shoulders up toward your ears, then slowly lower them back down. Perform 10–15 repetitions.
Pectoral Stretch: Stand in a doorway and place your hands on the door frame at shoulder height. Step forward slightly while keeping your chest open. Hold for 20–30 seconds, then relax. Repeat 2–3 times.
These are some easy exercises that can be performed at home and can help to improve the dowager’s hump. Exercising will increase blood flow to the muscles and tissue in the neck and shoulders. With the increased blood flow, the temperature in the muscle will rise and mobility will improve. Strengthening the muscle will also increase stability and muscle strength, alleviating discomfort and can help fix your neck hump.
Tips for Maintaining Good Posture
Maintaining proper posture is key to preventing a neck hump (kyphosis) and supporting long-term spinal health. Start by setting up an ergonomic workspace—adjust your chair so your feet rest flat on the floor, keep your screen at eye level, and ensure your shoulders remain relaxed. Avoid hunching forward by using a supportive chair with lumbar support.
Regular breaks are essential. Every 30–60 minutes, stand up, stretch, and walk around to relieve tension. Incorporate neck and shoulder exercises, such as chin tucks and shoulder rolls, to strengthen muscles and improve alignment.
Conscious awareness throughout the day is crucial. Keep your ears aligned with your shoulders, avoid slouching while using your phone, and sleep with a pillow that supports a neutral spine position.
You can protect and prevent long-term neck strain by integrating these small adjustments into your routine. Stay mindful, stay active, and prioritize vertebra health daily!
When to See a Physiotherapist
If you’re experiencing persistent discomfort or postural changes due to a neck hump, it may be time to see a healthcare professional at REP Physio. Key signs that indicate the need for professional care include:
- Chronic Neck Pain: Ongoing discomfort or immobility that limits daily activities.
- Reduced Range of Motion: Difficulty turning your head or looking up and down without strain.
- Visible Postural Changes: A worsening hump despite efforts to maintain effective posture.
- Tingling or Numbness: Sensations in the neck, shoulders, or arms, possibly indicating nerve involvement.
- Lack of Improvement with At-Home Exercises: If self-care strategies fail to bring relief, professional intervention is essential.
A professional assessment at REP Physio can help identify the root cause of your condition. You can restore mobility, refine posture, and reduce discomfort with personalized treatment plans, including physiotherapy, chiropractic care with a chiropractor, and targeted exercises. Seeking help early can prevent further complications and support long-term spinal health.
Conclusion
A neck hump results from poor positions, muscle imbalances, aging, or lifestyle factors like prolonged screen use and inactivity. It can cause stiffness, discomfort, and mobility issues. Strengthening and stretching exercises to correct the bump in the upper back, such as scapular squeezes, chin tucks, thoracic extensions, shoulder shrugs, and pectoral stretches can help improve neck and upper back posture and reduce its appearance. Maintaining proper posture, using ergonomic setups, and taking breaks can prevent further strain. If pain, limited movement, or worsening posture persists, consulting a physiotherapist for personalized treatment is recommended. Early intervention can restore mobility and prevent complications.
