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Got a Hump In Your Neck? Here Are Some Tricks to Fix It

Got a Hump In Your Neck? Here Are Some Tricks to Fix It

There are plenty of things to love about smartphones, tablets, computers, and other tech gadgets. But the neck hump they can cause isn’t one of them.

Neck humps go by many names, like dowager’s hump, round back, hunchback, and text hump. However, it also has a medical name: kyphosis. This condition is directly related to chronic poor posture, such as leaning forward to look at your favorite devices. Over time, this position causes your spine to begin curving forward, causing the telltale hump to form. 

In addition to the physical neck hump, you can also experience:

As the hump becomes more severe, symptoms can even include acid reflux, problems swallowing or breathing, and limited mobility.

Fortunately, you can often reverse this problem in the early stages with the right approach. Our interventional pain management specialists at Glaser Pain Relief Center in Encino, California, diagnose and treat spinal issues. If you think your neck hump could be related to your technology use, here’s what you should do.

Correct your posture

Your mom was right when she told you to sit up straight. But what does that mean exactly?

Good posture should occur in every activity, not just sitting. Proper posture keeps your body strong, flexible, and balanced. That’s because your musculoskeletal system has a specific design to bear weight and absorb stress. 

For instance, your head weighs 10-12 pounds, and your neck can easily carry this weight without issue when it’s in a neutral position. However, each time you bend your head forward to text, the 45- to 60-degree angle puts 50-60 pounds of force on your neck.

You can avoid added stress on your neck by:

And you don’t have to stop using your device. Just hold it closer to eye level to avoid putting your head in a forward-bent position.

Strengthen those muscles

No, you don’t need to pump iron and get a huge neck. Instead, practice a few simple exercises to stretch and strengthen the muscles associated with kyphosis.

The best exercises for a neck hump include:

Our team also recommends stretching the pectoral muscles in the front of your neck and chest. A great way to do that involves standing in an open doorway with your arms raised like a goalpost. Then, place your palms on the doorframe and slowly step forward, easing into the stretch across your chest.

Take breaks

Good posture and the right exercises can protect your neck from added strain. But it’s also important to avoid behaviors that cause kyphosis. 

If you can’t limit the amount of time you spend using your devices, you can help reduce your risk of spinal changes by:

And remember, check in with your body and neck regularly for signs of strain and posture problems.

Work with an expert

The internet makes it convenient to self-diagnose, but it’s not as safe and reliable as seeing a pain management expert. While it’s true that poor posture can lead to kyphosis, so can other issues, such as:

It’s also common to confuse kyphosis with buffalo hump. This condition may look similar, but it develops because of excess fat behind the neck — not spinal changes — often because of Cushing’s disease.

Working with an expert ensures that you receive an accurate diagnosis, symptom relief, and a personalized management strategy for your unique needs.

Do you have a neck hump or neck pain? Contact Glaser Pain Relief Center to schedule a consultation today.

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