How To Get Rid Of Neck Hump? Try These Techniques!

Neck hump is one of the most common issues found in individuals as they age or approach their old age. There are a lot of other names by which this appearance defect is known among people.

Dowager’s hump, text hump, hunchback, and round back are some of the names. In most cases, this condition can be caused due to osteoporosis which is quite common in elderly people.

There is no gender specification for this condition and it is likely to happen in both male and female physiques.

However, dowager’s back is a name that has a slight gender-specific origin, since it is derived from the back of elderly women. Kyphosis is the medical name of this particular condition that is quite common. 

People of these generations are more likely to develop these conditions even before they approach their 40s and 50s.

This is due to the excessive use of computer screens and the adaptation of the body to such a forward-leaning posture.

The cause of this appearance is a curve that is caused to the upper vertebrae of human beings. If you are someone who is not leading an active life even while working a lot with computer screens and in a continuous sitting position, then you stand an elevated risk of developing this condition.

We understand that it would be quite impossible for you to switch your profession in order to have a healthier state for the back of your neck.

However, helping it to recover from the damage that we have caused due to the unhealthy working styles through regular exercises and posturings is quite important. 

What Is A Neck Hump?

Neck Hump Condition

When it comes to medical terms and descriptions, a neck hump is a spinal condition, where an abnormal curve in the original structure of the curves can be noticed.

If you are someone with a neck hump, it not only affects your posture and the perfection of your appearance but it also negatively impacts your ability to stand for a prolonged period.

If you try to stand straight for more than a particular period, you may notice excessive pain and discomfort in your spinal region, especially behind your back.

There are also a couple of other physical conditions that can be experienced along with a neck hump. Some of them have been mentioned below. 

➡️ Rounded shoulders 

These are also something that can destroy the overall appearance of your physique. It can also make you look weak and tired, even if you are not in real. 

➡️ Tightening of hamstring muscles 

This is another effect caused by the development of a neck hump in an individual. When the hamstring muscles get tightened, your mobility and flexibility can also become quite challenging. 

➡️ Stiffness on shoulders

Stiffness and pain on your shoulders can also be highly consequential especially when it comes to confronting the daily tasks of the day.

Apart from that, it can also restrict you from a lot of activities that you once loved to indulge in. 

➡️ Exhaustion 

With all these pain and stiffness that are likely to be experienced on various parts of your body, you can easily get exhausted even by doing the lightest tasks or activities.

This can eventually lower your self-confidence and also impact the quality of your social life and interactions. 

➡️ Headaches 

Since the neck hump is something that is experienced in the neck, which is one of the most sensitive parts of the human body, on account of the accumulation of a lot many nerves on it, headaches can also be seen commonly in people having the issue. In some people, migraines can also be noticed. 

What Are The Techniques To Get Rid Of Neck Hump?

➡️ Chin tucks 

This is one of the easiest exercises that you can do to strengthen your upper back and neck muscles.

All you need to do is pull your chin back and bring it in contact with your lower neck. You can do this 3 times daily with 10 repetitions every time. This can be done from anywhere, even if you are on a hectic day at work. 

➡️ Scapular squeezes 

Just like the chin tucks, this can also be done from anywhere and everywhere that you prefer.

Just bring your shoulder blades together and just do a squeezing action. You may repeat the same thrice a day with 10 repetitions for each time. 

➡️ Doorway pectoral stretches 

This is another activity that can effectively strengthen your upper back, spine, and also the neck muscles. However, to do this, you need to find a few minutes at your home.

Go near a door stretch your both hands out and place them in a position just like a goalpost against the doorway.

Then push your hands against the frames of your door place one of your legs forward and lean towards it.

Let you feel the stretching sensation, which is going to be quite helpful when it comes to strengthening the neck muscles and vertebrae.

Remain in the same position for about 20-30 seconds and then you may come back to the original position. 


If you find it difficult to recover and healing ever after doing these posture correcting and relaxing workouts mentioned above, it is an indication that you visit an expert medical practitioner and then ask for solutions.

If you are dealing with the issue of osteoporosis, then your doctor may recommend medications for the same. Apart from that, they can also help you redirect to the service of a physiotherapist.

Small and simple and physiotherapy exercises can significantly help you in improving the conditions of your neck muscles, spine, and thereby have absolute relaxation with the pain, stiffness, and discomfort that you might be facing right now.

Apart from that, it is also important that you join a gym, and start doing workouts advised by your instructor after sharing your concerns with them.

Just like the workouts and medications, it is also important that you follow a healthy diet and reduce screen time and sitting duration to the maximum to have the best results. 

Dr. Nicola Fawcet is a highly regarded Consultant in General Medicine known for her expertise in providing comprehensive medical care with a focus on holistic patient well-being. With a passion for internal medicine, Dr. Fawcet has dedicated her career to delivering high-quality healthcare and improving patient outcomes.

Leave a Comment