One of the concerns some of our patients raise is whether they have a “neck hump.” Also known as “Buffalo hump,” it might seem purely cosmetic, but it can have deeper implications for posture and overall health. Let’s take a look at what causes it, how to prevent it, and effective strategies to address it.
What Exactly Is a Neck Hump?
The neck hump refers to an exaggerated curvature or prominence at the base of the cervical spine, particularly around the C7 vertebrae. As Dr. Dan explains, “It’s that exaggerated, kind of extra roundedness in the upper part of the back. For most people, they don’t like it. It’s not cosmetically what they want.” It’s different from the mid-back “Dowager’s hump,” which results from issues in the thoracic spine.
The neck hump often develops from poor posture, such as forward head positioning due to screen time or desk work. Hormonal factors, like insulin resistance or conditions such as Cushing’s syndrome, may also contribute by redistributing fat to the area.
What Are the Common Causes?
Postural Causes
Spending hours hunched over a computer or phone creates strain on the cervical spine. This forward head position not only highlights the neck hump but can also lead to neck pain, headaches, and restricted movement.
Hormonal and Structural Factors
Hormonal imbalances, such as those from diabetes or polycystic ovarian syndrome, can result in fat deposits in the neck area. This, combined with poor posture, amplifies the hump’s appearance.
Preventing and Reversing the Neck Hump
The good news is that most neck humps are reversible with targeted efforts. Here are some practical steps:
1. Correct Your Posture
Good posture is the cornerstone of neck hump prevention. Exercises like the “Wall Angel” can help. “The Wall Angel is a fantastic exercise that helps us retract the head. So it’s strengthening those muscles that bring the head back, strengthening the upper trapezius muscles basically bring the head back into alignment, to take the stress off of that area, but also to sort of put your head back in balance, so that that prominent C7 doesn’t look like it’s poking backwards,” says Dr. Pascal.
2. Incorporate Neck-Specific Exercises
Using tools such as a cervical Denneroll support or the Pro Lordotic Neck Exerciser can restore the natural curvature of your neck. Lying on your back with a cervical Denneroll, for instance, helps reintroduce a healthy C-shaped curve.
3. Consider Chiropractic Adjustments
Chiropractic care can play an important role in reversing a neck hump. Through targeted adjustments, our chiropractors restore the proper mobility and movement to those joints that are likely stuck due to chronic forward head posture loading of the spine.
4. Adjust Your Ergonomics
Evaluate your workspace and daily habits. Make sure your computer monitor is at eye level and avoid long periods of forward head positioning.
5. Focus on Nutrition and Hormonal Health
If hormonal imbalances contribute to the hump, consult your doctor for testing. Balancing your diet to manage weight and improve insulin sensitivity can also help reduce fat deposits in the area.
Seek Expert Guidance
If you’re concerned about a neck hump or want to discuss with Winnipeg Chiropractors Dr. Dan or Dr. Pascal some helpful solutions to correct it, contact Lindenwoods Chiropractic today.