How to get rid of neck hump?
Hunchback is a common complaint that makes a person self-conscious. Body image boosts your self-esteem and makes you confident about your personality. Is it a postural abnormality? Don't worry, this blog will guide you about the exercises to knock out an unflattering hump on your neck.
Most people are not sure about the causes of neck hump. It is important to know the reasons behind the neck hump to get rid of it. Are you tired of neck hump??? If you reside near Toronto, Rehab Hero is the best choice for physiotherapy.
What causes neck hump?
The lump on the back of your neck seems unpleasant. There are distinguished concepts behind neck hump, but what are the actual causes behind it? Correct the following causes to take a step towards getting rid of the neck hump.
Osteoporosis
Compression fractures in the spine can result due to decreased bone density. Osteoporosis causes postural changes when it fails to keep up with the bone's weight-bearing capacity. Osteoporosis can be caused by age, decreased hormones, low calcium, or low vitamin D. Osteoporosis makes you prone to fractures. Fracture in the upper spine drops your head forward causing a curve on the back of your neck.
Arthritis
Arthritis is a disorder that causes inflammation of joints and in severe cases, it results in curving of bones. Chronic neck pain is associated with arthritis, which is associated with the curving of the upper thoracic spine. A neck hump resulting from arthritis is known as Dowager’s hump.
Aging
With age, joints lose their flexibility due to the loss of cartilage and and bones get weaker due to lower hormone levels. Most people experience loss of mass in the spinal vertebrae due to osteoporosis or osteopenia, which leads to postural deformities through compression fractures. The neck hump is one such aging deformity.
Hyperkyphosis
A “hunchback” can be potentially caused by a congenital defect termed kyphosis. This occurs due to the lack of proper development and potentially genetics. Hyperkyphosis can be diagnosed in teens and is called Scheuerman's Kyphosis. Although the diagnosis is made during teenage years, this disease can negatively affect adult life.
Excess fat
Obesity also leads to fat deposits on the back of your neck. This may be related to lifestyle factors such as physical activity levels, hormones, nutrition, and sleep. A neck hump as a result of fat deposits will require lifestyle factors to be addressed as this issue is not considered biomechanical. It is suggested to consult a naturopathic doctor for personalized medical advice. If you’re looking to book in a Markham naturopathy consult you can check in with us at Rehab Hero.
How to get rid of neck hump?
If you want to get rid of a neck hump, first of all, determining the root cause of your neck hump is important and then target the problem. Below are some things that you can try conveniently to get rid of the neck hump.
Posture correction/ adjustment
Correcting your posture may seem an easy thing, but it requires a lot of effort and attention. With the help of a physiotherapist near Toronto, you can work on correcting your posture.
Avoid sitting in a single position for prolonged periods of time and use a head rest when possible while sitting at an office desk. When possible, modify the position of your desktop or phone to your eye level to promote maintaining an effortless position.
Bracing your back
There are supporting tools like a belt to brace your upper back. These tools may be helpful in the short term if you are unable to make posture adjustments consciously, but don’t buckle up for too long. While this is not a long term solution to neck hump, it offers another way to offload your neck and back. Best results occur when combined with physiotherapy exercises for postural strengthening.
Undergoing physiotherapy
Physiotherapy is the best option to get rid of biomechanical neck hump. Physiotherapy of the problem area and supporting muscles will strengthen your muscles. Strong muscles will hold the head in place firmly and minimize neck pain
For treatment, you can check physiotherapist Markham by clicking the button below.
Neck exercises for neck hump
Neck exercises give relief to the neck hump and are a proper way to get rid of the neck hump. Following are some exercises to get rid of neck hump.
Head Drop
Neck extension is a primary exercise to deal with neck hump. Take your head backward, while the rest of the body stays still in place. You can also use a a rolled up towel to enhance the efficiency of this exercise.
To perform the exercise;
Place your hands or the rolled up towel behind your neck.
Keep your feet shoulder wide.
Lean your head backward while pulling your hands/towel forwards.
Keep your back and neck extended to achieve the targeted posture.
Bring your head forward, slowly to come to a rest.
Repeat up to 20 repetitions daily.
Shoulder rolls
Shoulder rolls are a simple yet effective exercise that can be performed anywhere easily. It lets the stress on the front and the back of the shoulder go away. It also helps you improve posture.
Follow the steps to perform shoulder rolls.
Stand straight with both of your arms at the sides.
In this position roll your shoulders forward and backward 12 to 15 times in each direction.
Relax and then repeat the same.
Cat Cow / Cat Camel
Yoga works well for posture correction and pain relief. Cat pose helps you in keeping your head and chest in the upright position to relieve stiffness of your neck muscles.
Bend on your knees, while looking towards the ceiling. Keep the palms flat over the ground.
Tuck your tailbone and keep the head slightly lower towards the ground.
Stay in the pose for a few seconds and then go into the opposite position by extending your back and neck
Repeat between 15-20 repetitions daily.
Wall extension stretches
To get rid of the neck hump, wall extension proved to be an impressive exercise. Follow the steps to perform wall extension stretches.
Stand with your face forward, and touch the wall with both hands at the height of your shoulders.
Step back and lean forward on your hands while keeping your arms straight.
Your wrist and hips are currently in a straight line.
Leaning forward will make you feel some stretch in your shoulders and chest.
Make sure the neck is straight throughout the movement.
Stay in the same position for 15 to 30 seconds.
Return to the starting position.
Repeat twice or thrice.
Conclusion
Depending on the root cause neck hump is a treatable issue, but make sure that you are using the guidance of a professional.
Remember, individual cases vary, and what works for one person may not be suitable for another. Seek guidance from a healthcare professional, such as a physical therapist or chiropractor, for a thorough evaluation and personalized recommendations based on your specific condition. To book in with a Rehab Hero expert you can use the button below!
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