How your ‘neck hump’ could be a sign of ‘major’ health issues – and 5 simple steps to banish it for good

IT was once a condition that was thought to only affect older women – which might explain why it carries the nickname ‘dowager hump’.

But the ‘neck hump’ is very much a common body feature in today’s society for both men and women.

Kyphosis – the correct medical term for this neck hump – is when the spine curves excessively forward, causing a rounded upper back and neck.

It’s main cause used to be osteoporosis – which mainly impacts women.

But it is now frequently seen on younger bodies due to bad posture when using smartphones and other digital devices.

And it seems it’s getting worse since more of us are working remotely or at home where we don’t have the correct desk set-ups.

But a neck hump doesn’t just cause issues of low confidence; it can also carries some major issues to your health too. 

“Many people with kyphosis also experience intense headaches as well as neck, shoulder and back pain,” says London-based osteopath and director of Back 2 Well-being Clinic, Nadia Alibhai. 

Limited movement, rounded shoulders and increased muscle stiffness are common too. 

Because a neck hump indicates a wider postural problem, it can also show up as tight hamstrings on the legs.

It could even result in breathing issues – as your chest caves in – leaving you feeling tired.

More serious complications include instability when walking, weakness and tingling in the hands or arms, and incontinence, due to nerve compression.

For most, it causes a protruding head.

“This is when your head is jutting forward,” says Nadia. 

“The problem with this is that the more forward your head sits, the more stress is placed on the base of your neck and for every inch your head protrudes forward from its normal alignment, you add approximately 10 pounds of force on your neck.”

Exercise can get rid of a neck hump by strengthening the muscles and improving flexibility.

This can correct spinal alignment while also reducing any pain.

You can also visit an osteopath for kyphosis for personalised exercises. Other treatments for severe kyphosis includes surgery.

Luckily for you, Nadia has given us her best tips on how to fix a neck hump at home.

She says:  “If the person has chronic pain from their posture then I’d recommend they do these exercises four to five times a week.” 

Want to see a see a visible difference to your neck hump?

“Aim to do these exercises once a day for two to three weeks, before dropping down to four to five times a week,” she says.

But how quickly you’ll see results will also depend on severity.

Already have a neck hump? Do these:

1. The Pec Stretch

As with all postural issues, a problem often indicates a sign of tightness (or weakness) in other muscles. 

If you have a neck hump, chances are your pecs – the muscles of the chest – are super tight and curving the front your body. 

To stretch them out do this:

1. Place your arms on either side of the door frame, forming a 90 degree angle with each arm.
2. Lean in. This may feel unusual at first – but you’ll feel a stretch. When you do breathe into it – allowing your muscles to relax. 
3. If this stretch feels too easy take your arms higher above 90 degrees and do the stretch again.

2. The Upper Back Stretch

A neck hump can also signal an added pressure on your upper back as it tries to compensate for weak muscles around it. 

Do this upper back stretch to bring relief: 

1. Place your hands flat on a table or kitchen worktop. 
2. Take a step back so that your arms are extended. 
3. Now drop your head and torso down in between your arms. 
4. Keeping your neck neutral, sink into the stretch but try not to let your head drop as you are doing this stretch.

3. The Chin Tuck

This stretch is great for improving your posture by taking your forward head posture back into your natural alignment, reducing neck strain and helping build the posterior chain muscles of your neck (at the back).

1. Sit or stand comfortably and tuck your chin straight back toward your neck, holding this for 10-20 seconds
2. Once this feels easy you can add resistance by placing your hand behind your head, or using a resistance band and pushing against it.

Want to prevent a neck hump? Do these:

“Chin tucks as well as these exercises taken from Yoga these are great moves to do to prevent a neck hump from forming,” says Nadia. 

1. Cat Cows

These increase flexibility in the neck, shoulders and spine while releasing tension from the neck and upper back. 

1. Kneel on the floor and put your hands on the floor in front of you so that your arms are shoulder-width apart and your knees directly below your hips. 
2. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow”.  
3. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat”.
4. Repeat several times.

2. The Cobra 

The cobra is a great way to improve spinal posture and flexibility. It also stretches the neck and front of your torso. 

1. Lie on your belly. Separate your feet so they are hip-width apart. 
2. Bend your elbows and place your hands on the floor next to your ribs, stacking your wrist and elbow as if you’re doing a push-up. 
3. Inhale, and lift the chest from the floor, and extending your arms so that they are straight.