Health & Wellness

Practical Tips On How To Get Rid Of Neck Hump?

Got a pesky neck hump that’s been bugging you? From simple exercises to posture tweaks, we’ll spill the beans on how to say goodbye to that neck hump. 

Written by Rinnie George

On Sep 20, 2023 – 12 minutes read

Get Rid Of Neck Hump

Struggling with neck hump and its impact on your posture? In this article, we’ll explore how to get rid of neck hump effectively. A neck hump is also called a dowager’s hump or buffalo hump. It is an unusual curve at the base of your neck or your upper back. Factors like poor posture, aging, and several medical conditions can cause neck hump. We would be covering specific methods for eliminating neck humps like lifestyle adjustments, targeted exercises, diet and nutrition, and medical interventions. 

How To Get Rid Of Neck Hump – Understanding The Neck Hump

Before we head on to the tips to understand how to get rid of neck hump it is important to understand what exactly is neck hump, why it’s there, and what impact it might have on your life. 

How To Get Rid Of Neck Hump fat

In addition to addressing neck hump, it’s important to be mindful of related concerns like turkey neck, which can affect your overall neck appearance.

Defining The Neck Hump: What’s Going On?

Imagine yourself standing upright in front of a mirror. Your neck and upper back should typically maintain a relatively straight alignment. But if you have a neck hump then you would be noticing a slight curve or hump on your upper back. The size and prominence of the neck hump can vary from person to person. 
In this comprehensive guide, we’ll explore effective methods and exercises to help you learn how to get rid of neck hump.

Common Causes Of Neck Humps: What’s Behind It?

Poor Posture

One of the most common culprits behind neck humps is poor posture. Think about those times when you’ve slouched forward, tilted your head down, or rounded your shoulders. Each of these actions places extra stress on the upper spine. Over time, this persistent strain can result in the curve associated with a neck hump.

Underlying Medical Conditions

When dealing with how to get rid of neck hump, it is important to note that beyond posture, certain medical conditions play a significant role in the formation of neck humps. Conditions like osteoporosis, which weaken bones, can make the spine more prone to deformities and hump development. Hormonal imbalances or specific medications can also lead to fat accumulation in the upper back and neck area, contributing to the hump’s appearance.

Causes Of Neck Hump

Age-Related Changes

Aging brings its own set of changes to our bodies. These natural shifts can affect bone density, muscle mass, and the overall structure of our spine. These age-related alterations can make the spine more susceptible to curvature abnormalities, including neck humps.


Kyphosis is a medical condition in which the upper back is extremely curved. It is caused due to the weakness of the spinal bones. 


Genetics also play a role in making some people more prone to neck humps. Some people have genes or physical factors that make them more likely to develop a neck hump. 

The Impact Of A Neck Hump: How It Matters?

Now that we’ve explored what causes neck humps, let’s dive into why they matter beyond their appearance. Neck humps can significantly affect both your physical appearance and your health, extending their influence well beyond the surface. This once again leads to the pressing question how to get rid of neck hump.

1. Physical Appearance

  • One immediate impact of a neck hump is the potential for self-consciousness. Many people feel uncomfortable or less confident due to the visible hump, especially when wearing clothing that draws attention to the neck and upper back.
  • The presence of a neck hump can significantly impact your perception of your body. It may lead to dissatisfaction with your appearance and hinder the development of a positive body image.

2. Health Implications

  • A person who has a neck hump would be having poor posture along with physical discomfort. The unusual curve on the neck can lead to a forward tilt for the shoulders and it would be difficult to maintain your regular posture.  
  • In severe conditions, neck hump can even impact your mobility. You would find it difficult to do daily tasks and rotate your neck and shoulders normally. It may restrict the range of motion in your neck and upper back, making it challenging to perform everyday activities comfortably.

How To Tell If You Have A Neck Hump

Before learning how to get rid of neck hump, this is one question to ask yourself. You might not realize it, but when a neck hump begins to form, many people don’t notice it right away. That’s why doing a self-assessment test is essential to determine if you’re dealing with a neck hump.

can you naturally get rid of neck hump

Mirror Check

This is the simplest way to detect if you have a neck hump. Stand straight on your sides and notice if you have any hump on the upper portion of your back. If you notice a slight hump which is irregular than the rest of your neck and back, then it is a neck hump. 


Touch your neck and upper back lightly. Run your hands 2-3 times up and down your neck. If you notice any curve then it could be a neck hump. 

Posture Assessment

Consider your posture. Does your head tilt forward more than it should? Are your shoulders perpetually rounded? Poor posture is a common culprit behind neck humps (1). If you notice these posture issues and suspect they might be contributing to the hump, it’s a sign that corrective measures may be necessary.

Pain and Discomfort

If you have a regular discomfort or stiffness in your neck then it could be a neck hump. 

Neck humps can lead to physical discomfort. 

Progressive Changes

Keep an eye on how the hump, if present, changes over time. Is it becoming more noticeable or causing increased discomfort? Progressive changes might signal a need for intervention.

Determining the Severity and Cause Of Your Neck Hump

Once you’ve conducted a self-assessment and confirmed the presence of a neck hump, the next step in learning how to get rid of neck hump is to gauge its severity and consider potential causes.

👉 The severity of a neck hump can vary widely. Some people have a neck hump that is in the early stages and is barely noticeable to anyone. While others may have a neck hump which is more prominent and has started affecting their posture as well. 

👉 Poor posture, age-related changes, underlying medical conditions, and genes are all factors that can play a role in developing neck hump. 

👉 If you start noticing a neck hump and you dont know its possible cause and severity then it is best to consult a doctor. Doctors would be able to tell you why are you developing a neck hump and give you tailored medical advice. 

When to Seek Professional Evaluation For A Neck Hump

While self-assessment can provide valuable insights, there are instances where seeking professional evaluation becomes essential:

👉 If you have a visibly pronounced neck hump that’s causing physical discomfort, it’s wise to consult a healthcare professional. A pronounced hump can be indicative of underlying issues that require expert assessment.

👉 If the pain in your neck and shoulders is persistent and you are also having a hard time rotating your neck then it is best to seek medical advice immediately. 

👉 If you know that you have a neck hump and you notice it gradually increasing in size and discomfort then seek medical attention. Progressive changes can signal underlying health concerns that need attention.

👉 When in doubt about the nature, severity, or cause of your neck hump, consulting a healthcare provider is a prudent step. They can conduct a thorough examination, potentially order diagnostic tests, and offer personalized recommendations based on your specific situation.

How To Get Rid Of Neck Hump

You can get rid of your neck hump with specific exercises, diet tips, and lifestyle changes. 

Neck Hump-Specific Exercises

One effective approach to reducing or eliminating a neck hump involves targeted exercises. These exercises help strengthen the muscles in your neck and upper back while improving posture.

Exercise 1: Chin Tucks

  • Sit or stand with your spine straight.
  • Look straight forward. Then tuck your chin towards your chest gently. 
  • Hold for 5-10 seconds, then release.
  • Repeat 10-15 times.
Chin Tucks

Exercise 2: Neck Retraction

  • Begin with your spine straight.
  • Slowly pull your head backward while keeping your gaze straight ahead.
  • Hold for 5-10 seconds and release.
  • Perform 10-15 repetitions.
Neck Retraction

Exercise 3: Shoulder Blade Squeeze

  • Stand straight. 
  • Squeeze your shoulder blades together.
  • Hold for 5-10 seconds, then relax.
  • Repeat 10-15 times.
Shoulder Blade Squeeze

Diet Tips for Reducing Neck Hump

While diet alone may not eliminate a neck hump, maintaining healthy body weight and nourishing your body with essential nutrients can support overall health and potentially reduce the accumulation of fat in the upper back and neck area.

Balanced Diet 

Eat a well-balanced diet. Do not fall trap to fad diets and diets that focus only on consuming certain food items. 


If you are looking for the answer to how to get rid of neck hump, stay hydrated throughout the day. Drinking enough water helps maintain healthy skin and connective tissues.

Weight Management

If excess body weight is contributing to your neck hump, consult with a healthcare provider or nutritionist to develop a sustainable weight management plan.

Vitamins and Minerals

Ensure you’re getting adequate vitamins and minerals, including calcium and vitamin D, to support bone health.

Lifestyle Changes For Reducing A Neck Hump

In addition to exercises and diet tips, certain lifestyle changes can help address a neck hump and prevent its recurrence.

  • Pay attention to your posture throughout the day. Avoid slouching, and use ergonomic supports when working at a desk.
  • If you have a desk job, invest in an ergonomic chair and workspace setup to encourage proper posture.
  • Incorporate regular breaks and movement into your day. Stretching and walking can help alleviate the stress on your spine.
  • Ensure your pillow and mattress provide adequate support for your neck and back during sleep.

How To Get Rid Of Neck Hump: Non-Surgical And Surgical Options

There are both non-surgical and surgical ways to get rid of the neck hump.  

1. Non-Surgical Options

  • Neck Hump-Specific Exercises

Engaging in neck hump-specific exercises can help strengthen the muscles in your neck and upper back, improving posture and potentially reducing the hump’s appearance. Chin tucks, neck retractions, and shoulder blade squeezes are examples of exercises that can be effective.

  • Physical Therapy

A physical therapist can assess your posture and design a personalized exercise and stretching program to target your specific needs (2). They can also guide ergonomic adjustments to your workspace.

  • Posture Awareness

Being mindful of your posture throughout the day can make a significant difference. Avoid slouching and practice maintaining a straight back and shoulders relaxed.

  • Weight Management

If excess body weight is contributing to your neck hump, adopting a balanced diet and exercise routine to achieve and maintain a healthy weight can help.

  • Supportive Pillows And Mattresses

Ensure that your pillow and mattress provide adequate support for your neck and upper back during sleep.

2. Surgical Options – When Non-Surgical Methods Aren’t Enough

  • Liposuction

For those who prefer the surgical option in their quest on how to get rid of neck hump, liposuction is one choice. It is a cosmetic surgical procedure in which excess fat is removed from a specific area. In the case of neck hump excess fat from shoulders, neck, and upper back is removed. 

  • Spinal Surgery

In cases where the curvature of the spine is the primary cause of the neck hump, spinal surgery may be recommended. Surgeons can correct the spinal alignment to reduce the hump and restore a more natural posture (3).

Choosing The Right Option For You

The choice between surgical and non-surgical methods to remove the neck hump depends upon the severity of the hump. 

Most people consider the non-surgical methods to combat neck hump. Surgical options are typically reserved for cases where non-surgical methods have proven ineffective or when there are significant spinal deformities or other medical issues involved. Your doctor would be able to guide you better regarding the methods to take. 

Maintaining Neck Hump Reduction Results

If you have learned how to get rid of neck hump and taken certain methods to reduce the neck hump then to maintain the results you have to continue the changes so that the neck hump does not develop again. 

  • The exercises that helped you reduce your neck hump should continue to be a part of your routine. Incorporate them into your regular workouts or daily activities to keep your neck and upper back muscles strong and your posture in check.
  • Continue to be mindful of your posture throughout the day, especially during activities that might promote slouching or hunching. Good posture is an ongoing effort.
  • If you made ergonomic changes to your workspace or sleeping arrangements, maintain those adjustments. Invest in a comfortable chair and supportive pillow and mattress to support your neck and back.
  • Don’t forget to keep moving regularly. Stretching and taking short breaks to stand or walk can help prevent muscle tension and maintain good spinal health.
  • While occasional eating of junk food is okay, eat a healthy and balanced diet regularly. 
  • If weight management played a role in reducing your neck hump, continue to focus on maintaining a healthy body weight. 
  • Schedule periodic check-ins with a healthcare provider or physical therapist. They can assess your posture, muscle strength, and spinal health to catch any issues early and provide guidance.
  • If you had surgery, make sure to follow all post-operative instructions provided by your surgeon. This includes any recommendations for physical therapy or rehabilitation.

Final Words

So, there you have it – a comprehensive guide on how to reduce neck hump. It’s important to remember that neck humps can impact anyone regardless of age and gender. A neck hump can make you look older than you already are. But the good news is that you have the power to do something about it.

By following the exercises, lifestyle changes, and medical options discussed in this article, you can actively manage your neck hump. The key is consistency and determination. Neck hump reduction isn’t an overnight process, but with effort, it’s possible to see positive changes.

However minor or major your neck hump is, it is always advisable to not ignore it. Take medical attention immediately even if you notice the tiniest curve at your neck. Without proper care and attention, the condition can worsen over time and can also develop into a serious condition. 


How Do You Lose Neck Fat Fast?

Losing neck fat fast requires a combination of diet, exercise, and overall weight loss. Focus on cardio workouts, strength training, and a balanced diet to help shed excess fat from your neck area.

What Causes Neck Fat?

Neck fat can be caused by factors like genetics, age, and excess body weight. It tends to accumulate when there’s an imbalance between calorie intake and expenditure.

How Can I Slim Down My Neck?

To slim down your neck, incorporate neck-specific exercises like neck tilts and chin tucks. Additionally, maintain a healthy diet and practice good posture to help tone the neck area.

Is Neck Fat Hard To Get Rid Of?

Neck fat can be stubborn, but with consistent effort through diet and exercise, it’s possible to reduce and eventually get rid of it. Spot reduction is challenging, so focus on overall weight loss for best results.

  1. Miranda, Nikita Shamine, and Vijay Kage. "Effect of MaRhyThe versus myofascial mobility tool in female individuals with or without neck pain having forward head posture and buffalo hump–A randomized clinical trial." Indian Journal of Physical Therapy and Research 2.2 (2020): 113.;fbclid=IwAR33owxOpObt9SJ2Lbb33Rx2olC55pcbB1cOUfRkT2zuY40CRNDeKsp03u0
  2. Chau, Cherie, et al. "Remission of Dowager’s hump by manipulative correction of spinal alignment: a case report." Journal of Medicine and Life 16.6 (2023): 957.
  3. Tolkachov, V. S., and V. V. Tolkachov. "Buffalo Hump Research Method of Re-alignment and Reduction of Buffalo hump by Implementing Manual Therapy and Aesthetic Medicine (Manual-Aesthetic Medicine)."

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Rinnie crafts professional articles on a wide range of topics, including beauty, lifestyle, fashion, and motherhood. Her aim is to express her thoughts through words and share them with the world via social media captions, blogs and YouTube scripts.

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