Got A Neck Hump? Here’s 6 Causes & 4 Simple Moves To Fix It!

The dreaded neck hump — also known as a dowager’s hump or “buffalo hump” — is a common issue among city dwellers. It forms where the cervical spine meets the thoracic spine, often as a result of poor posture or wear and tear. Besides affecting your appearance, if left untreated, it can lead to a range of health issues. But don’t panic — we’re here to walk you through the 6 most common causes of neck humps and show you 4 easy exercises to help correct them. Let’s get that posture back on point!

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What Exactly Is a Neck Hump?

A neck hump usually forms at the junction between your neck and upper back — right around the 7th cervical vertebra (C7) and the first one or two thoracic vertebrae (T1/T2). Over time, poor posture can cause these vertebrae to shift backward, leading to a visible lump made up of soft tissue. This condition is often the result of chronic strain and is considered a common cervical spine issue.

Also nicknamed “buffalo hump,” it’s become more and more widespread thanks to modern habits like looking down at phones or sitting at desks for hours. In fact, some experts estimate that as much as 80% of people may have some form of this issue — it’s definitely not rare anymore.

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The Two Main Types of Neck Humps

The two main types of neck humps are generally categorized as fatty humps and bony humps.

A fatty hump, also known as the soft tissue type, begins in its early stages as a buildup of soft tissue behind the neck. Over time, if left unaddressed, the lump becomes firmer and more fibrous, indicating that it is becoming more permanent.

On the other hand, a bony hump, or structural type, is caused by long-term stress on the neck and shoulders. This condition often leads to the cervical spine straightening unnaturally, which forces the thoracic vertebrae backward. The resulting misalignment creates a protrusion that feels hard—like bone—even though it may appear similar to a fatty neck hump from the outside.

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How Can You Tell If You Have a Neck Hump?

Not sure if you’ve got one? Try these self-check methods:

• Look in the mirror or take a photo of your neck and upper back. Horizontal creases or a visible bump behind your neck may be signs.
• Run your hand across the back of your neck — do you feel soft tissue or even a hard bump?
• Stand with your back against a wall: heels, buttocks, and back flat. Try to get your head to touch the wall.
- If your head can’t touch the wall but your upper back does first — it’s likely a neck hump.
- Catching it early means it’s not too late to fix!

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The 6 Main Causes of a Neck Hump: Everyday Habits That May Be to Blame

1. Poor Posture While Using a Computer

Neck humps became even more common during the pandemic, especially with the rise of working from home. Sitting for hours with poor posture, slouching toward screens, or not moving around enough can strain your neck and back — causing tight muscles and poor circulation.

2. Smartphone Overuse

We all do it — head down, scrolling on our phones during our commute, on the sofa, or even while walking. Constantly looking down at your phone causes your head to shift forward and your back to round, which worsens posture over time. The more you do it, the more strain you put on your neck and spine.

3. Poor Sleeping or Lying Posture

Bet you didn’t expect your relaxing TV-watching or phone-scrolling-in-bed habit to contribute to a neck hump! But poor lying posture — especially propping your head up at odd angles — can stiffen your neck and upper back. The fix: sleep on your back when possible, and choose a pillow that keeps your neck in a neutral position.

4. Underlying Health Conditions

Certain health issues may make you more prone to developing a neck hump, including obesity and difficulty metabolizing fat, hormonal imbalances like excess estrogen, and long-term use of corticosteroids which can redistribute fat. These conditions may cause fat to accumulate in unusual areas—including behind the neck.

5. Irregular Sleep Schedule

Staying up late, irregular sleeping habits, or flipping your day and night routine can throw off your metabolism. When your body can’t efficiently process toxins and fat, it can lead to poor circulation and — you guessed it — neck hump formation.

6. Poor Diet

We all love our treats, but consistently eating high-fat, high-sugar foods can cause fat to build up in places you don’t want. If your diet is out of balance, it can contribute to excess fat around the neck and upper back — adding to the hump.

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What Happens If You Don’t Treat Neck Hump? 4 Health Risks You Shouldn’t Ignore

1. Cervical Spine Disorders

What looks like just a lump on the outside may actually be compressing nerves under the skin. This can lead to numbness or pain that radiates from the neck to the shoulders and even down the arms. In more severe cases, it could affect your spinal health and, in extreme cases, even cause partial paralysis.

2. Chronic Muscle Pain

The most common symptom of a neck hump? Ongoing shoulder and neck pain. But if untreated, it could trigger more widespread muscle and joint pain, even affecting your daily activities. Some people also experience headaches or memory issues — areas that researchers are still exploring for links.

3. Sympathetic Nervous System Dysfunction

The sympathetic nervous system helps regulate stress responses, heart rate, and breathing. If your neck hump compresses these nerves, it could lead to anxiety-like symptoms: palpitations, chest tightness, shortness of breath, even nausea. Long-term stress from these symptoms can also impact sleep quality and mental well-being.

4. Poor Blood Circulation

If a neck hump presses on the vertebral arteries, it can disrupt blood flow to the brain. Poor circulation can lead to symptoms like dizziness, blurred vision, hearing loss, or even fainting. Traditional Chinese medicine has a saying: “Where there’s pain, there’s blockage.” Smooth blood flow is crucial to overall health — and a neck hump can get in the way of that.

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Medical Treatments for Neck Hump — Both Eastern and Western Approaches Have Their Strengths

Traditional Chinese Medicine (TCM) Remedies

1. Tui Na Massage

One of the most direct ways TCM practitioners treat a neck hump is through Tui Na — a type of therapeutic massage. It’s especially effective in the early stages, before the hump becomes too rigid. By massaging areas where pain is concentrated — particularly around the neck and shoulders — circulation can improve and the “buffalo hump” may gradually reduce.

Bonus: You don’t need to visit a clinic to start seeing benefits. You can simply use your fingertips to massage in small circles from the base of your hairline down toward your shoulders. Doing this regularly promotes blood flow, relieves stiffness, and reduces that numb, tingling sensation often associated with neck pain.

2. Acupuncture and Cupping

Another common TCM approach involves acupuncture and cupping. Both target key acupressure points to regulate qi and blood flow, helping the body metabolize fat more efficiently. This not only prevents further fat buildup in the neck area but also relieves stiffness.

Since both therapies use heat and suction to stimulate the skin and fascia, they’re especially helpful for eliminating deep-seated dampness in the body — a key concept in TCM. Many people report immediate relief from pain after just one session!

3. Blood Stagnation Treatments

In TCM theory, neck humps aren’t just fatty deposits — they’re often seen as the result of long-term blood stagnation and trapped dampness. A simple home remedy? Applying a warm towel compress to the affected area.

Some practitioners may recommend “bloodletting” techniques to release stagnant blood, which can reduce the hump instantly — but be warned: this should never be attempted without professional training. It’s not a DIY solution.

Western Medical Approach: Physical Therapy

From a Western medical standpoint, there’s currently no drug-based solution for neck humps. Instead, treatment focuses on physical therapy and posture correction. The two main strategies are:

• Manual spinal adjustment by a trained professional
• Targeted at-home exercises to retrain your posture

Up next: we’ll cover 4 beginner-friendly movements you can do on your own to start correcting a neck hump today!

Yes, Static Exercises Can Help — 4 Simple Moves to Fix a Neck Hump at Home

1. Wall Push

Stand in a hallway or space with walls on both sides. Place both hands against the wall and push as if you’re trying to move it. Step one foot forward for better balance.

This move helps open up the thoracic spine and engages your shoulder blades, relaxing tight upper back muscles — a key step in reversing a neck hump.

2. Neck Realignment

Forward head posture is one of the sneakiest causes of neck humps — and most of us don’t even realize we’re doing it!

Here’s a quick fix: Stand with your back against a wall, heels and butt touching. Use your fingers to gently push your chin backward, aiming to align your ears over your shoulders. Hold this for at least 2 minutes — otherwise, your posture may quickly snap back to default.

3. Resistance Band Training

Grab a resistance band or towel. Sit tall with a straight back, avoiding any slouching. Wrap the band behind your head, just above your neck, and hold both ends in front of you.

As you gently pull forward, your neck muscles will engage to resist. Hold for 2 minutes to help strengthen the muscles that keep your posture upright.

4. Daily Stretching

Whether you’re sitting, standing, or lying down for too long — staying in one position can reduce circulation. Make it a habit to stretch regularly, even from your desk.

Try this: Interlace your fingers with palms facing up, stretch to the side, and repeat on both sides. You can also gently stretch your neck by placing one palm over the opposite ear and tilting your head sideways for a nice, controlled release.

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