Have you been noticing a bump on the back of your neck that will not go away? You’re not alone. This condition, known as Dowager’s hump, and more recently termed “neck hump,” is becoming increasingly common. 

So today, let’s explore the causes of this condition, how to identify it, and, most importantly, how to fix it. 

I have also created some fast and easy exercises that will fix that annoying neck hump that is making you feel  self-conscious and uncomfortable. 

These exercises are not only super effective but also incredibly simple,  and you can do them at home.  You just need to set aside a few minutes every day and work on your posture.

What is a Neck Hump (Dowager’s Hump)?

Neck humps, which are also called Dowager’s humps or buffalo humps, are bumps or curves that can be seen at the base of the neck, just above the upper back. An abnormal forward curvature of the upper spine, especially in the cervical and thoracic areas, is a sign of this condition.

Researchers noticed that older women, especially those from noble families or who had been widowed, often got “Dowager’s hump” from bad posture and not moving around much. But it is important to remember that anyone of any age or gender can have a neck hump.

How Can You Tell If You Have a Neck Hump (Dowager’s Hump)?

It shows up as a forward curve that is too big in the upper back. This shape is often called a fat pad or bump. Symptoms include neck pain, muscle fatigue, stiffness in the upper back and shoulders, headaches, and a noticeable forward curvature of the spine. 

Historically, women aged 50 to 59 were most at risk due to estrogen loss during menopause, which affects bone health. However, bad posture is now a big problem, especially since more and more people use technology. 

What Causes Dowager’s Hump?

Several factors contribute to the development of a neck hump, including osteoporosis, prolonged use of steroids, certain medications, and general bone loss. 

However, poor posture is a primary cause, particularly in younger individuals who spend a lot of time hunched over screens. This has led to the modern term “tech neck” or “text hump,” highlighting the impact of our digital habits on our spinal health.

Muscle imbalances are also a part of it. If the muscles in your neck, shoulders, and upper back are weak or tight, it can throw your body out of balance and cause a neck hump. Having extra weight, especially around the upper body, also puts extra stress on these muscles, which causes the spine to curve forward.

As we get older, our bodies change in ways that make getting a neck hump more likely. Our muscles and ligaments can get weaker and the discs in our spines can wear out, which makes us more likely to get this condition. 

Additionally, some health problems, including kyphosis, osteoporosis, and endocrine disorders like Cushing’s syndrome, can make a neck hump worse. 

For better posture and overall health, it is important to understand these factors in order to deal with and prevent this problem.

Why It is Important to Fix Neck Hump

Correcting a neck hump is essential due to the strain it places on the spine. Every two centimeters your head moves forward, the weight on your spine doubles.

For instance, a 10-pound head tilted six centimeters forward can exert a pressure equivalent to 30 pounds on your spine. This increased strain can lead to more severe spinal issues over time. Therefore, it’s critical to address and correct poor posture to prevent further complications.

Another primary concern is chronic pain. The abnormal curvature can put pressure on the muscles, nerves, and discs in the neck and upper back, resulting in persistent pain and discomfort. If not addressed, chronic pain can hinder your daily life.

When the case is very bad, breathing problems can also happen. If you have a noticeable neck hump, it can be hard to take deep breaths because your rib cage may not be able to move freely. This restriction can make physical activity uncomfortable and harm respiratory health.

Another possible problem is less mobility. Some activities and exercises can be hard or even painful to do because of the curvature in the neck and upper back. It can hinder daily tasks and lower quality of life.

For many, cosmetic issues matter too. A neck hump can cause self-consciousness or body dissatisfaction. This discomfort can affect confidence and socializing.

READ ALSO: Effective Stretching Workouts to Improve Your Flexibility & Mobility

Effective Exercises to Fix Neck Hump (Dowager’s Hump)

Thankfully, if your neck hump is posture-related, it can be corrected through specific exercises aimed at improving posture and strengthening muscles. 

Here are some exercises you can incorporate into your routine to help fix and prevent Dowager’s hump:

1. Chin Tucks

Sit or stand straight. Tuck your chin towards your neck without leaning your head forward. Hold for a few seconds and repeat.

2. Reverse Shoulder Stretch

Extend your arms backward and squeeze your shoulder blades together. Hold the squeeze and release.

3. Breathing Adjustments

Bend over slightly and notice your breathing. Stand straight, pull your shoulders back, and breathe deeply to feel the difference.

4. Lateral Neck Flexion

Gently stretch your neck by tilting your head towards each shoulder, using your hand for a deeper stretch.

5. Wide Arm Neck Stretch

Extend your arms wide and turn your head from side to side.

6. Overhead Extension Stretch

Interlock your thumbs and stretch your arms overhead, then bring them down and back.

7. Upper Back Stretch

Interlock your hands in front and stretch your shoulders forward.

8. Balancing a Book

Practice standing straight with a book on your head to improve your posture.

When to seek professional help for a neck hump

Although exercises and changes to your lifestyle can help a lot of people with neck hump, there are times when you may need to see a doctor:

• If the hump is severe or causes a lot of pain or discomfort.

• If you have other symptoms along with the hump, like numbness, tingling, or weakness in your arms or legs, you should see a doctor.

• If the hump is caused by a health problem that needs to be treated.

• If the hump does not get better after a few weeks or months of regular exercise and changes to your lifestyle.

In these situations, you should talk to a medical professional, like an orthopedic specialist, physical therapist, or chiropractor. They can check out your condition, figure out what is causing it, and give you the right treatment or advice.

Closing Thoughts 

You can start to avoid and fix Dowager’s hump by making these exercises a part of your daily life. 

If you do it regularly, it will help your posture, ease your pain, and make your spine stronger. 

Share this guide with other people who may be having trouble with neck hump if these exercises help you!

If you want to stick to a plan, joining a fitness challenge that focuses on health and posture can be very helpful. 

Remember that staying healthy is an important part of living a happy, full life.

Explore More

You should also try this effective workout: Better Posture Workout For Women Over 50 to fix and correct bad posture.

For a more organized plan, you can also check out our 14-day glow-up fitness course, which includes strength training, low-impact cardio, walking exercises, stretching, and balance exercises. 

You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.

Everything you need for healthy aging is just a click away.