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How to cure neck hump
I have developed a neck hump in last year. I don't feel any pain around it.
My cortisol label and insulin resistance test came out normal.
What should I do to reduce it ?
I usually do strength training exercise 4 days per week min 20 min and on good diet.
Answers (21)
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Self Massage the back of neck.
https://www.youtube.com/watch?v=eA9hCrSc7iY
Chiropractic adjustment will help.
Take frequent Breaks at work.
Core Strengthening Exercises.
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It's mostly due to postural habits.
Make sure your are not poking yiur chun out abd sitting or doing your activities that way.
Keep doing chin tucks every few minutes to align and strengthen the neck
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Please share your height and weight and check your current thyroid level.if there is obesity issue then you have to reduce your body weight.
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postural correction.
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Stretching exercise of neck and avoid towards bending.
Posture corrections must
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You can consult with me
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There is a exercise called Chin-Tuck try that intensively over next 30days and while using mobile you need to position it above your shoulder level always to prevent aggregating further avoid Hefty pillows during night ,stop doing neck forward bending exercises
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That's due to stiff spinal joints. They can be unlocked with manual therapy.
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Hi,
Neck hump won't go overnight , it will take couple of months to year.
Keep doing stretches and maintain posture
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warm up cool down rituals must be followed
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It is nothing but a postural problem. Reversal of lordosis in technical terms. Good part is that you don't feel the pain. Best exercise to correct this is do Chin Tucks. It is very simple. Pull your chin back as if pushing a drawer inside. Keep on repeating this exercise with shoulders back, tummy tucked. In short be aware of your posture like a military man.
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kindly consult a therapist if it's still not understood
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Other than exercises you should start manual therapy or massage over trapezius muscle both side.
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Check your thyroid level.
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Posture correction.... chin tuck exercise
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U required posture corection exercise also belt fr reminder
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consult online with me for ur exercise plan.
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icing for swelling and hot water fomentatiin for muscle relaxassion
maintain erect posture while working
https://amzn.to/2w09q2d (posture corection belt)
Note - get 1 size larg belt & wear it loost just for reminder and not for support.
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You need a some specific neck and thoracic exercises. Follow the link and go through the exercises.
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breathing pattern is very important while performing these exercises
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Difficult to comment without seeing.
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Understanding to your problem as per my advice to you that
1.posture care on your neck
2.neck stretching exercises as per your requirement
3 .mild hot compression may useful to you
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continued its
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maintained ergonomic design settings posture
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How is your thyroid level and Posture while working..? Roll a big towel and keep it at the same spinal level in line with the spine at the centreand lie on the floor.. But for proper guidance a video call only can be helpful.
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Book video appointment
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Your neck hump could be due to two reasons one is that wrong posture and other weight gain.
You should correct your posture while working, standing, sitting and walking.
What kind of strengthening exercises you are doing?
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You should do Push- ups and Pull- ups.
It will help you to correct your posture and reduce your hump.
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For further evaluation and treatment you need to consult a Physician or Physiotherapist.
Either you can visit in person or video call.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
There are many possibilities of neck hump.
Wrong posture or if you gain weight or work place modification if you working on laptop for long.Try to do neck stretching trapezius stretch. Try to do wall push up.
Pectoral stretch.if is painful during exercise please consult nearest physiotherapy clinic and take proper treatment and advice.
Next Steps
dont Avoid or ignore.
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consult online with me for more details information with using Practo app consultation with physiotherapist.
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
7 yrs exp
Delhi
You should start doing graded progressive exercise routine for your posterior kinetic chain along with progressive stretching exercises for your chest musculature that will stretch out the tight front muscles and strengthen up your retractor musculature and help you get rid of the posterior hump.
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You can contact us on the Practo app to get a customized tailor made graded progressive exercise program for your condition.
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Dr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
23 yrs exp
Chennai
Hai u know this hump got long year back but have u not tried any exercise so faar .what sort of exercise u do u haven’t mention here so kindly make ur posture etiquette proper first so that ur stopped neck will be as much as normal we call it as lordosis of neck so while
Sleeping use a proper support while doing work like system operation u need to have a neck support chair and ur eye contact should be at 45 degree only . Shoulder bracing exercise and arm exercises in sleeping posture such as taking the hand to the side ward will be helpful.
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Ms. Aparna Pradhan (PT)
Neuro Physiotherapist
18 yrs exp
Pune
Many people generally do excersice on the front side of body and sit in forward neck posture. This causes imbalance between front and back muscles.
And they fall in cross neck syndrome. Please go through this syndrome and check your neck position too.
Next Steps
Do excersice of you upper back muscles, specifically retactors and if u are doing pectorals strengthening then stop it for some days.
Health Tips
learn neck extensions,scapular retraction, deltoid.
All these motions are going to help you for sure.
best of luck.
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Dr. Neha Yadav (PT)
Physiotherapist
17 yrs exp
Delhi
It could be due to a bad posture which you are keeping while working on your work station (especially working on computer) for prolonged hours and since many months/years.
Second, as you mentioned strength training as a part of your weekly routine. I am interested to know it includes weight training? If the hump is not solid in touch then maybe, it's a muscle bulk that built due to upper limb weight training exercises.
Next Steps
Consult your fitness coach about the mistakes to be avoided while doing strength training or pulling up weights. Consult an expert for a check-up for a proper diagnosis. Till then do posture correction exercises.
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Do the strength training exercises carefully and preferably under supervision.
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Dr. Lakshmi (PT)
Physiotherapist
18 yrs exp
Bangalore
Do some neck steching and shoulder push back means shoulder has come back side muscle starts function. Check nerve treatment. In for future details.
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