How to get rid of a hump on your neck?


In today's fast-paced world, many individuals deal with the discomfort of a hump on their necks, often caused by poor posture and muscle tension. This condition can lead to physical discomfort sensation and even impact emotional well-being.

In this comprehensive guide by Pain Free Aussies, we will explore neck humps, the factors contributing to their development, and practical steps to alleviate discomfort.

Discover how to promote neck health and well-being while improving your quality of life.

What is a Neck Hump?

A neck hump, also known as a buffalo hump or dowager's hump, refers to the abnormal accumulation of fat or soft tissue at the base of the neck, typically in the upper back region. This condition can cause discomfort, sensation, and unease in affected individuals.

Understanding the Causes of Neck hump:

Several factors contribute to the development of a neck hump:

  • Poor Posture: Prolonged periods of poor posture, such as slouching or hunching, can lead to muscle imbalances and the formation of a neck hump.
  • Muscle Tension: Accumulated tension in the neck and upper back muscles can cause discomfort and contribute to the development of a hump.
  • Obesity: Excess body weight can lead to fat deposition in the upper back and neck, exacerbating the condition.
  • Aging: As we age, bone density and muscle mass changes can also play a role in the formation of a neck hump.

Steps to Alleviating Neck Hump Discomfort:

1. Lifestyle Adjustments:

Maintain Proper Posture

Improving and maintaining proper posture is crucial for preventing and alleviating neck hump discomfort. Follow these tips:

  • Sit and stand up straight: Keep your shoulders back and your head aligned with your spine.
  • Use ergonomic furniture: Invest in ergonomic chairs and workstations to support good posture.

Take breaks: If you have a desk job, take short breaks to stretch your neck, shoulders, and upper back.

Weight Management

Maintaining a healthy body weight through a balanced diet and regular exercise can help reduce fat accumulation in the upper back and neck area, alleviating neck hump discomfort.

2. Neck and Shoulder Exercises:

Home remedy-focused generalized stretches and Regular exercises can help strengthen your neck and upper back muscles, reducing the discomfort associated with a neck hump. Consider the following activities:

  • Neck Tilts: Gently tilt your head from side to side, holding each position for 30 seconds. Repeat three times on each side.
  • Neck Rotations: Slowly rotate your head from side to side, as if looking over your shoulders. Hold each position for 30 seconds, repeating three times.
  • Shoulder Rolls: Raise your shoulders towards your ears, then slowly roll them backward and down. Repeat this motion ten times.
  • Shoulder Squeezes: Gently squeeze your shoulder blades together, holding for a count of ten. Release and repeat ten times.
  • Chin Tucks: Draw your chin back toward your throat, pulling your head straight back. Hold for 30 seconds, then repeat ten times.

Consult a physical therapist or chiropractor about above exercises and adjustments if you are undergoing any medical treatment or facing any discomfort.

3. Products to Aid in Neck Hump Relief:

Certain products can complement lifestyle adjustments and exercises to alleviate neck hump discomfort:

Ergonomic Pillows:

Investing in an ergonomic pillow to support the neck and upper back can make a significant difference. These pillows help maintain proper alignment while you sleep, reducing the discomfort associated with a neck hump.

Posture Correctors:

Posture correctors are wearable devices that gently remind you to maintain proper posture. They can be accommodating if you tend to slouch or hunch, addressing one of the primary causes of neck humps.

Neck Massagers:

Portable neck massagers can provide targeted relief to tense neck muscles. Regular use can help relax the upper back and neck muscles, reducing discomfort.

Lumbar Supports:

Lumbar supports, often used for lower back support, can also be placed behind the upper back to encourage proper posture and alleviate discomfort caused by a neck hump.

Additional Tips for Alleviating Neck Hump Discomfort

  • Heat Therapy: Applying warm compresses to the affected area can help relax tense muscles and reduce discomfort.
  • Massage: Consider regular neck and upper back massages to target muscle tension and promote relaxation.
  • Consult a Healthcare Professional: If your neck hump is causing significant discomfort or impacting your daily life, consult a healthcare professional for personalized guidance and potential treatment options.


A neck hump can be a source of discomfort and sensation, but with the right lifestyle adjustments, exercises, and the use of supportive products, you can alleviate its impact on your well-being. Remember that patience and consistency are key when striving for improvements in neck health. By implementing the techniques outlined in this guide and considering the use of appropriate products, you can take significant steps toward a more comfortable and confident you.