4 Best sleeping position to Fix Neck Hump

Sleep is a crucial part of our health and well-being, with our posture during sleep significantly impacting our physical health. One such impact is the development of a Neck Hump, a condition characterized by an excessive fat pad at the base of the neck, often caused by poor posture. In this blog post, we will explore the causes and effects of Neck Hump, and most importantly, how the right sleeping position can help fix it. Let’s embark on this journey towards better health and improved posture. 

What is Neck Hump?

A Neck Hump, medically known as Kyphosis, is a condition where an excessive fat pad develops at the base of the neck, giving the appearance of a hump. This condition is also commonly referred to as Dowager’s Hump or Buffalo Hump.

Causes of Neck Hump

The primary cause of Neck Hump is poor posture, particularly forward head posture where the head is consistently held in a forward position relative to the shoulders. This posture can be a result of several factors such as prolonged use of computers or smartphones, improper ergonomics while sitting or standing, and lack of physical activity. Other causes include obesity, osteoporosis, and certain medical conditions such as Cushing’s syndrome.

Impact on Overall Health

Neck Hump can lead to various health issues. It can cause discomfort and stiffness in the neck and upper back. Over time, it can lead to decreased mobility in the neck and shoulders, headaches, and even breathing difficulties. Moreover, it can also impact a person’s self-esteem and confidence due to its noticeable appearance.

The Role of Sleeping Position in Neck Hump

While we often pay attention to our posture during the day, we tend to overlook the importance of maintaining good posture during sleep. However, the position in which we sleep can significantly impact our spinal health and contribute to conditions like Neck Hump.

How Incorrect Sleeping Position Contributes to Neck Hump?

Sleeping in an incorrect position, such as on your stomach or with multiple pillows, can put undue stress on your neck and spine, leading to poor posture and the development of Neck Hump over time. It can cause your neck to bend in an unnatural way, leading to the accumulation of fat at the base of the neck.

Importance of Correct Sleeping Position

Maintaining a correct sleeping position and using posture correctors is crucial for preventing and managing Neck Hump. A good sleeping position aligns your head, neck, and spine, reducing the stress on your neck and helping to improve your posture.

Best Sleeping Positions to Fix Neck Hump

A good night’s sleep is not just about getting enough rest, but also about ensuring that our body is in the right position. The way we position ourselves during sleep can have a significant impact on our physical health, particularly when it comes to conditions like Neck Hump. Here are some of the best sleeping positions to help fix Neck Hump:

Sleeping on Your Back

  • Why it helps: When you sleep on your back, your spine is in its most natural position. This allows for even distribution of weight and reduces unnecessary pressure on your neck and spine.
  • How to do it: Lie flat on your back and use a pillow that supports the natural curvature of your spine. Avoid using a pillow that is too high or too stiff as it can lead to neck strain.

Using a Cervical Pillow

  • Why it helps: A cervical pillow is designed to maintain the natural curve of your neck, which can help in reducing the appearance of Neck Hump.
  • How to do it: When sleeping on your back, place the cervical pillow under your head and neck for support and alignment. Make sure the pillow is not too high that it causes your neck to bend unnaturally.

Sleeping on Your Side

  • Why it helps: Sleeping on your side can also be beneficial for people with Neck Hump as it allows for better alignment of the head, neck, and spine.
  • How to do it: If you’re a side sleeper, ensure your pillow is not too high. The pillow should align your nose with the center of your body. Avoid curling up too much, as this can cause neck strain.

Things to Avoid

  • Sleeping on your stomach: This position forces your neck to turn to the side and puts pressure on your muscles and joints, which can exacerbate Neck Hump.
  • Using a pillow that is too high or too stiff: This can lead to poor sleep posture and contribute to the development of Neck Hump.

Remember, changing your sleeping position can take some time and practice. Be patient with yourself and make the changes gradually.

Other Remedies for Neck Hump


Regular exercises focusing on neck, upper back, and core muscles can help improve posture and reduce Neck Hump.

Lifestyle Changes

Maintaining a healthy weight, ensuring proper ergonomics, and taking regular breaks from prolonged sitting or standing can also help.

Seeking Professional Help

If Neck Hump is causing significant discomfort or not improving despite efforts, consider seeking professional help such as a physiotherapist or doctor.


  1. What is a Neck Hump?
    A Neck Hump is a condition where an excessive fat pad develops at the base of the neck, often due to poor posture.
  2. How does sleeping position affect Neck Hump?
    Incorrect sleeping positions can put undue stress on your neck and spine, leading to the development of Neck Hump.
  3. What are the best sleeping positions to fix Neck Hump?
    Sleeping on your back with a supportive pillow or on your side with a properly aligned pillow can help fix Neck Hump.
  4. Can exercises help in reducing Neck Hump?
    Yes, exercises that strengthen the neck, upper back, and core muscles can help reduce Neck Hump.
  5. When should I seek professional help for Neck Hump? If Neck Hump causes significant discomfort or doesn’t improve with efforts, it’s time to seek professional help.