Take a moment to check in with how you’re sitting currently — are you sitting up straight or are your shoulders curving forward? If it’s the latter, then you, like many of us, may be on track for developing a neck hump, a visible lump that develops at the base of the neck.
A neck hump is often caused by poor posture that leads to a forward curvature of the spine and a perpetually slumped-over appearance. Yikes! While it may sound scary, a neck hump is preventable and, yes, even reversible. Here’s everything you need to know to get yourself straightened out.
What Is a Neck Hump?
According to Robert Ames, MD, an orthopedic surgeon based in southern New Jersey who specializes in neck and spine issues, a neck or upper back hump is known medically as kyphosis. “This is an excessive curvature of your spine in the forward plane,” he tells DailyOM.
While it's easy to focus on the cosmetic concerns surrounding a neck hump, it can also cause medical complications, including pain, extreme fatigue, and shortness of breath. If the condition worsens and progresses into what’s called hyperkyphosis, the excessive curving of the spine can lead to reduced lung function and capacity, and in rare instances, can even increase the risk of death.
Orthopedic surgeon Rahul Shah, MD, tells DailyOM that it can take months to years for a hump to develop. However, he adds that the body’s natural aging process (particularly the loss of muscle mass in the spine vertebra) and conditions like arthritis can accelerate the process or make a neck hump more prominent. Older women are more prone to neck humps due to decreased production of estrogen postmenopause, putting them at risk for bone loss.
Interested in learning more? Check out Gentle Exercises to Eliminate Your Neck Hump
What Causes a Neck Hump?
According to Dr. Ames, there are four main causes that contribute to the development of a neck hump, aside from medical conditions or general aging.
1. Poor Posture
A neck hump can develop due to poor posture if you frequently sit or stand with your shoulders slumped forward, which can strain your neck and upper back. Unfortunately this has become a default position for many of us, whether we’re sitting in front of a computer for work or lounging on the couch to relax. Handheld tech devices play a big role in poor posture as well.
The first step in preventing a neck hump is acknowledging the problem can happen to you. It doesn’t only happen to older people or people who are out of shape.
2. Overuse of Technology
Prolonged use of electronic devices can contribute to poor posture and strain on the neck and upper back, leading to what’s called “tech neck.” “Tech neck is caused by repeatedly tilting the head forward and down to look at a smartphone, tablet, or computer screen for extended periods,” Ames says. “This posture can cause muscular imbalance and weakness, which can lead to strain and tension in the upper back and neck, as well as a more fixed kyphotic alignment over time.”
3. Excess Weight
Being overweight can also contribute to the development or worsening of neck hump. “Excess body weight puts more stress on the spine, causing it to curve abnormally and leading to the formation of a hump,” Ames says. “Additionally, overweight individuals tend to have more fat deposits, which can contribute to the accumulation of fat in the neck and upper back area.”
4. Vitamin Deficiencies
Ames says that a lack of vitamins, particularly calcium and vitamin D, can play a role in developing a neck hump. “Patients with low levels of vitamin D may be at risk for decreased bone mineral density, also known as osteoporosis,” he explains. “In some patients, osteoporosis can lead to fragility fractures in the thoracic spine, causing a rounding of the upper back.” Talk with your doctor to see if you should supplement your diet with vitamins.
How to Prevent a Neck Hump
The first step in preventing a neck hump is acknowledging the problem can happen to you, according to physical therapy professional Tristan Gatto, who tells DailyOM that denial can be a major hurdle for people. “[You can’t] think that it only happens to old people or people who are out of shape,” he explains. “There are many people who are fit and go to the gym, but walk around with a neck hump or forward-head position and continue to build their muscles around this faulty posture, which only speeds up future problems.”
In addition to addressing the problem head-on, Gatto suggests doing the following to help prevent a neck hump:
- Improve your posture. Imagine keeping your ears in line with your shoulders when you’re walking, sitting, and doing daily activities.
- Make sure your workstation is set up ergonomically for your body. If you work on a computer or laptop, use a computer lift, Bluetooth keyboard, and mouse to correct your sitting posture.
- Take frequent breaks. Get up from desk work every 30 minutes.
- Stay hydrated. Keep a bottle of water handy throughout the day. “Dry” tissues don’t heal as well, and damaged cells won’t detox as rapidly without proper hydration.
What Are the Best Exercises to Correct a Neck Hump?
If you already have a neck hump, don’t panic. There are some exercises you can do to correct the issue. However, Gatto warns that it won’t be a quick fix and you’ll have to stay consistent to see improvements and avoid worsening the condition.
“Addressing neck hump is multifaceted: You’ll need to first unlock the tissues and joints to renew movement, then improve core strength and control, increase upper back strength, release tight muscles in the front of the body, and finally, neurologically retrain your postural muscles to hold a more ideal posture,” he says.
Here are some of the exercises Gatto suggests.
1. Chin Tucks
Slide your head back without tipping it up or down while keeping your chin parallel to the floor. Imagine that you’re reaching through the crown of your head. This can be done standing or sitting. Aim for three sets of 10 reps, with a five-second hold for each rep.
2. Prone Upper-Back Extensions
Lie on your stomach with your arms at your sides and your nose pointing toward the floor. Perform a slight chin tuck. Keep this position as you lift your upper back — without extending your head and neck — and reach your fingers toward your heels. Try three sets of 10 reps, with a five-second hold for each rep. This exercise can be progressed to include lifting your legs simultaneously.
3. Wall Slides
Stand facing a wall, keeping four or five inches of space between you and the wall. Place your hands on the wall and then slide them up while slightly lifting your head to look at your hands. Hold for five seconds and then return to the starting position, repeating the movement up to 30 times. This exercise can be progressed to Puppy Pose on the floor, which is a deeper extension in the upper back.
Stay Consistent
Do these exercises four or five days a week. Gatto says it will likely take at least 30 days for the body to show signs of change in mobility and strength. He also advises working with a physical therapist or chiropractor who can customize a program based on your unique needs.
The Bottom Line
You’re not doomed to live with or develop a neck hump just because you have poor posture or work on a computer all day. While reversing a neck hump isn’t going to happen overnight, it is possible to fix in most cases.
“Just as it happens slowly, it takes time for the tissues to correct themselves once you start addressing them,” Gatto says. Be patient and approach the problem with calmness and confidence.
