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Here’s something you didn’t know; nearly 40% of people who spend long hours looking at screens develop some degree of forward head posture. I've got first-hand experience with a neck hump (or as we call it here in the US, a buffalo hump, or a dowager's hump,) and the way it can knock both the confidence and comfort levels out of a person.
Fortunately, there’s good
news – with the proper approach, this condition can be improved. Now we focus
on the evidence-based solutions to address this common concern of poor posture.
Buffalo
hump a fat
deposition over the shoulders, usually as a consequence of Cushing’s syndrome,
or long term use of certain medications.
Traditionally,
the forward curvature of the spine in the upper back around the base of the
neck is referred to as a dowager's hump and is thought to be due to
osteoporosis.
A hunched
posture (Kyphosis) is a medical term meaning, an excessive outward
curvature of the spine.
Common Causes
Several
factors can contribute to the development of a neck hump:
• Poor
Posture: Structural change in the spine from chronic slouching or forward
head posture will produce a hump.
• Medical Conditions: Osteoporosis related fractures
of the vertebra may produce spinal curvature. Excessive cortisol levels of
Cushing’s syndrome can cause fat to build up in the dorsocervical area.
• Lifestyle
Factors: Fat deposition in the neck region can be due to obesity and a
sedentary lifestyle.
Tech Neck
and forward head posture
With our modern obsession with device usage, we’ve coined
tech neck which is where the neck curbs forward unnaturally due to prolonged
screen viewing. By creating this posture it can cause a strain to the cervical
spine and over time develop a neck hump.
Types of Neck Humps
Understanding
the specific characteristics of a neck hump is crucial for effective treatment:
• Postural
Kyphosis: This type is often flexible and will improve with corrective
exercise, often the result of poor posture.
• Structural Kyphosis: Caused by structural changes in
the spine, e.g. vertebral fractures or congenital abnormalities, and sometimes
medical intervention may be required.
• Fatty Deposits: If too often fat is accumulated
because of hormonal imbalances or obesity, pushing the entire body forward has
become a buffalo hump.
When
Should I See a Healthcare Provider?
It's
advisable to seek medical attention if the neck hump:
• Rapidly Increases in Size: That said, a sudden
growth may be a sign suggesting that an underlying condition should be
evaluated.
• Is
Accompanied by Pain or Neurological Symptoms: This includes numbness,
tingling or weakness.
• Is
Associated with Other Symptoms: It is like unexplained weight loss, fever,
Hormonal changes. Earlier consultation can helped to accurately identify the
problem and an effective treatment plan can be achieved.
Physical
Therapy Techniques and Benefits
The muscles around the spine are stretched and strengthened
to improve posture and try to eliminate the hump of a neck. Techniques may
include:
• Chin
Tucks: Help promote proper alignment, and to strengthen neck muscles.
• Shoulder
Blade Squeezes:
To
strengthen the upper back.
• Postural Training: Telling patients how to keep
their posture in normal daily activities. Regular physical therapy can help
with the discomfort and stop the progression of the hump.
Chiropractic
Care Approaches
Spinal adjustments by chiropractors may be used to increase
alignment and lessen the curvature associated with a neck hump. Treatment is
personalized and aims at decreasing pressure points and increasing mobility.
Massage
Therapy Methods
Massage therapy can also loosen the muscles that are
tightening related to poor posture. These areas may also help you to reduce the
muscle tension and improve the blood circulation by some of the techniques such
as deep tissue massage.
Medical Interventions
In cases
where conservative treatments are ineffective, medical interventions might be
considered:
• Medications:
To treat
underlying conditions such as osteoporosis, or hormonal imbalances.
• Surgery:
In these cases, surgical correction may be required to correct spinal
deformities.
Treatment
Expectation Timeline
Treatment duration depends upon the underlying cause, and
severity of the neck hump. Not everyone will experience improvement in weeks or
months, however, the majority will notice changes in weeks or months.
Proper form Chin Tuck Exercises
Chin tucks
are effective in strengthening the neck muscles and correcting forward head
posture:
1. Position:
Shoulder relaxed, sit or stand upright.
2. Movement:
Gently, but just, retractor your head backward drawing your chin towards your
chest (not tipping the head).
3. Hold:
Maintain the position
for a few seconds.
4. Repeat:
Do 10 times a day several times. Improvements can only be seen with
consistency.
These
Upper Back Strengthening Movements
Strengthening
the upper back can counteract the muscle imbalances contributing to a neck
hump:
• Rows:
Strengthening the upper back muscles using resistance bands or weights.
• Shoulder Blade Squeezes: Bringing your shoulder blades together, and
holding for a few seconds. Put them into practice every day to get the best
possible result. Tension Relief Neck Stretches Regular stretching can alleviate
muscle tightness:
• Side
Neck Stretch: Gently tilt your
Conclusion
Taking action to address your neck hump requires consistent effort, but the results are worth it! Remember to start gradually with these techniques and be patient with your progress.
If you experience any pain or discomfort, always consult with a healthcare professional. Ready to begin your journey to better posture and neck health? Start with the chin tuck exercise today, and build your routine from there!
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