How to Fix Hump Back of Neck – A Comprehensive Guide

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Do you find yourself hunched over your computer for long hours each day? If so, you may have developed a humpback of the neck, also known as Dowager’s hump or buffalo hump. This unsightly protrusion can not only detract from your appearance but it can also cause pain, stiffness, and headaches. The humpback of the neck is caused by an accumulation of fat and muscle tissue at the back of the neck. It is most often caused by poor posture, but it can also be caused by obesity, diabetes, and other medical conditions.

Fatty Neck Hump Exercises, Better Posture Exercises, Neck Exercises ...
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How To Fix Hump Back Of Neck

Treating the Hump Back of Neck

In most cases, the humpback of the neck can be treated with simple lifestyle changes and exercises. Here are some tips for treating a hump back of the neck:

  • Improve posture. One of the most important things you can do is to improve your posture. This means sitting up straight with your shoulders back and your head held high. You should avoid slouching or hunching over.
  • Stretch. Stretching can help to improve the flexibility of your neck and shoulder muscles. This can help to reduce the appearance of the humpback of the neck. Some good neck stretches include:
  • Neck stretch: Gently tilt your head back and look up at the ceiling. Hold for 30 seconds.
  • Shoulder stretch: Stand with your feet shoulder-width apart and your arms at your sides. Raise your arms to shoulder height and then stretch them out to the sides, forming a T-shape with your body. Hold for 30 seconds.
  • Exercise. Regular exercise can help to strengthen the muscles of your neck and shoulders. This can help to improve posture and reduce the appearance of the humpback of the neck. Some good exercises for the neck and shoulders include:
  • Neck flexion: Sit or stand with your shoulder relaxed and your head in a neutral position. Slowly bend your head forward, tucking your chin towards your chest. Hold for 30 seconds and then slowly return to the starting position.
  • Neck extension: Sit or stand with your shoulder relaxed and your head in a neutral position. Slowly tilt your head backward, looking up at the ceiling. Hold for 30 seconds and then slowly return to the starting position.
  • Weight loss. If you’re overweight or obese, losing weight can help to reduce the appearance of the humpback of the neck. This is because the fat that accumulates at the back of the neck is often caused by excess body weight.