5 Ways To Correct Hump Behind The Shoulder Posture

Are you guilty of constantly leaning forward while using digital devices to work? If so, you’ve probably been experiencing neck or back pain. Are you also noticing a hump behind the shoulder? Well, this condition is sometimes referred to as a dowager’s hump or buffalo hump. It typically happens as a result of the forward bending of the spine.

Poor posture is the most common cause of this hump-like mass that usually develops high on the back. However, it is not the only cause; there are other additional factors that can contribute.

# Maintain good posture

Standing and sitting up straight will reduce your chances of developing a hump. Your posture needs to be erect, and to avoid lumping, try to straighten your spine. Your head should be high, shoulders back, and stomach in while standing. See to it that your back forms a right angle with your thighs while sitting.

# Eat a well-balanced diet to maintain an optimum weight

You may develop a hump behind the shoulder due to being overweight or obese. Eat well by including fresh fruits, vegetables, and whole grains in the diet. Avoid foods loaded with calories. Say NO to processed, junk, oily, or canned foods. Bid adieu to sods, colas, deserts, sweets, bakery items, and fruit juices. Try to incorporate all the essential nutrients into the diet to avoid weight gain.

# Exercise regularly

You will also have to exercise regularly for at least 30 minutes on a daily basis to lose weight and stay fit. Do strength training to prevent osteoporosis that can lead to a hump behind the shoulder.

# Do yoga to reduce the neck hump

Cat-cow pose, wall extension, and upward-facing pose should be done only under the guidance of the yoga practitioner. Try doing neck exercises too, only after asking the doctor.

# Medication

If drugs are to blame for the hump, your doctor might prescribe another drug or adjust the dosage. Without first consulting your doctor, never stop taking a drug or change the dosage.