Have you ever looked into the mirror and felt a pang of self-consciousness about that unsightly hump that is setting up at the base of your neck? It’s a common problem, usually exacerbated by poor posture, excessive screen time, and ageing. You’re not alone in this struggle, and practical solutions exist for neck hump. In this blog, we are going to delve deep into the world of effective neck hump exercises. We’ll be looking at what causes this problem and giving you a comprehensive guide on how to strengthen your upper back, improve posture, and decrease the appearance of that protruding hump.
What Causes Hump on Back of Neck?
A neck hump refers to a situation where there is excessive spinal curvature that appears as a hump or hunchback. It forms in the neck but can also profoundly affect the upper back and the shoulders. By the term ‘neck hump,’ many people usually mean kyphosis (excessive bending of the upper neck), clinically referred to as a “dowager’s hump.”
While this situation may look like a buffalo hump, they are fundamentally different. A buffalo hump is a condition involving excess fat tissue at the back of the neck. It involves not only the neck but can also extend to your shoulders. This differs from the classic neck hump.
Before you assume that bad posture accounts for a hump on the neck, consider these possibilities. Look where the hump is—behind your neck or between your shoulders. Does it grow with a straight-and-head-up? If the hump fits these descriptions, it could be kyphosis, a forward curve of the spine. In most instances, the condition is mild due to poor posture. In severe cases, it can develop due to the following medical conditions:
- Compression fractures
- Degeneration of the discs
- Osteoporosis
If you are suffering from severe kyphosis, you will have cosmetic issues, neck pain, and loss of mobility. Besides creating a visible look of a hunchback, a hump on the neck can result in the following symptoms:
- Neck hump pain
- Stiffness in the neck or back
- Inability to stand or sit up straight
- Minor loss of height
- Loss of balance
- Headaches
- Fatigue
Is Neck Hump Correction Possible?
This condition is easier to prevent than it is to correct, but correction can be done even if it has already developed. The first step in neck hump correction is to attempt to understand the cause, which may involve an assessment by a medical professional.
It depends on your age, medical history, lifestyle, and how severe your hump on the neck is in determining to what extent it can be corrected or even reversed. With weeks or months of consistent effort, postural causes can be reversed. Earlier treatment is much more effective for neck hump correction.
You can start to correct a neck hump and restore your neck curves while at home using simple exercises. These strengthen and tone your upper back muscles to gradually realign your shoulder and head to relieve the hump.
Top 4 Neck Hump Exercises That Actually Work
Regular stretching and exercise routines underpin the correction process, reducing tension, straightening, and finally helping with the forward curvature. Exercises to correct a neck hump overcome poor posture. You can visibly notice the difference after some time, where both posture and the balance of upper back and neck muscles begin to look better. The following are the top 4 neck hump exercises:
Wall Push Stretch
This easy exercise trims neck and upper back fat. It is to be done in the following manner:
- Stand with the feet shoulder-wide apart and place your hands on a wall.
- Stretch forward while facing down, easing up the tension in the neck.
Cat-Cow Yoga
This yoga pose aligns your spine and improves posture. This is to be done in the following manner:
- On all fours, inhale while you arch your back upward (cow pose), and exhale while you round your spine (cat pose).
- Repeat for a full stretch.
Chin Tuck
Chin tucks align the neck and keep it flexible. This is to be done in the following manner:
- Gently press the chin backward using two fingers.
- Hold briefly and release slowly for a posture-correcting stretch.
Cobra Pose
This classic yoga pose strengthens the upper back to reduce neck humps. This is to be done in the following manner:
- Lying on your stomach, elevate your chest and head while pressing into your arms.
- Hold for 10 seconds while keeping your shoulders relaxed.
Surgical Neck Hump Treatment
The clinical treatment for kyphosis involves pain management and bracing. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) help manage the pain. Medication is given for the underlying disease, such as osteoporosis. Bracing can also correct kyphosis or relieve pain.
In cases of severe kyphosis, surgical neck hump removal is an option. Surgery corrects the alignment of the spine, where surgeons perform a spinal fusion by joining or fusing the vertebrae with bone grafts (usually from the pelvis) or by inserting a metal rod.
When the kyphosis is due to a compression fracture, treatment may include the injection of special cement into the vertebrae during procedures such as vertebroplasty or kyphoplasty.
Conclusion
The holistic way of treating the hump on back of neck includes lifestyle modification, exercise, and, when necessary, medical help. By addressing the concerns that had led to the development of the neck hump through consistent neck hump exercises, you can see a significant difference in your posture. It will also result in a reduction in the pain and restoration of that lost confidence. Remember, consistency is the key. Make these exercises a part of your everyday regime, and consciously try to maintain good posture habits throughout the day.