Medical Treatment
Visit your doctor to discuss possible underlying causes. Make an appointment to see your doctor as soon as you notice that a hump is forming. Your doctor can talk to you about your medical history and determine how to proceed. Common causes include: Poor posture Osteoporosis Cushing syndrome Prescription medications
Undergo diagnostic tests, if necessary. If your doctor suspects the hump is due to something other than posture, they may order some tests to help figure out the cause. If they suspect Cushing syndrome, for instance, they might do urine or blood analysis. They might also order a bone density test or imaging, such as a CT scan, MRI, or X-ray.
Discuss your prescription medications with your doctor. Certain medications, such as corticosteroids, can cause humps to form. The risk increases the longer you take the medicine. Tell your doctor about all medications that you are taking. If your doctor thinks the hump is related to your medication, they might tell you to stop taking that medication. Do not ever stop taking medication without discussing it with your doctor first.
Ask questions about surgical procedures. Most people don’t experience pain with a hump, but you might suffer from chronic muscle tightness or soreness. If you’re in pain, or just want your hump gone, talk to your doctor about surgical options. This surgery typically takes about 45 minutes. You might go under general or local anesthesia, depending on what your doctor thinks is best. The best part is that you'll be up and moving around the same day as your surgery! Most people report a significant reduction in pain within 4-5 days. If your hump is pretty small and not painful, your doctor might not recommend surgery.
Reduction Exercises
Go to physical therapy to learn helpful exercises. Physical exercises can help reduce the size of your hump. Ask your doctor for a referral to a physical therapist. They will be able to guide you through a series of exercises that you can eventually perform on your own. Talk to your insurance provider about whether your plan covers physical therapy.
Do yoga 3 times per week. Once study showed that taking an hour long yoga class 3 times per week for 24 weeks had a 4.4% improvement in their hump. Look into yoga classes in your area and enroll in one that is at your skill level. Even if you have never done yoga before, you can find a class that works for you.
Do neck exercises with a balled up sock behind your hump. Take 2 socks, roll 1 up, and tuck it inside of the other 1. Then, sit in a high backed chair or lean against a wall. Position the balled up sock between your hump and the chair or wall. Then, do neck exercises, such as by moving your head from side to side, looking down and looking up, or doing head rolls. You can also lay on the floor or on a foam pad or roller with the sock under your hump. This will help to stretch it out, but it may be uncomfortable to do for more than a few minutes.
Release tight muscles with a massage ball. In addition to, or instead of, physical therapy, you can do exercises at home to help reduce your hump. Purchase a small massage ball online or at any store that sells exercise equipment. Lie on the floor with your head resting on the massage ball. Make sure the ball is pressing into the base of your head. Gently rock your head from side to side. Spend 1 minute on the right side and 1 minute on the left side. Do this once a day, or more often if your muscles are feeling especially tight.
Perform chin tucks to strengthen your muscles. Tuck your chin into your chest while either standing or sitting. Using your hand, gently pull your head down to stretch your neck. Hold the stretch for 30 seconds. Repeat this 3 times, once a day. Exercises might help reduce your hump. Keep doing them daily even after your hump is gone to help prevent it from coming back.
Complete a series of head slides to loosen stiff joints. Face forward with your chin parallel to the ground. Slide your head slowly from side to side so that you can feel a stretch. Repeat this 20 times. Do a set of head slides daily.
Contact your doctor if you don't see improvement after several weeks. There's no quick fix for getting rid of a hump. Understand that it could be several weeks or a few months before you see results. Each person is different, so it is difficult to say exactly how long improvement should take. If you're concerned that your routine is not working, talk to your doctor about other solutions.
Prevention
Practice good posture. Standing and sitting up straight might help reduce your odds of developing a hump. Make it a point to think about your posture throughout the day. If you notice yourself slumping, straighten your spine. When you are standing, keep your head high, shoulders back, and stomach in. While sitting, make sure your back forms a right angle with your thighs.
Prevent obesity with regular exercise and a healthy diet. Being overweight can increase the risk of developing a hump. Talk to your doctor about whether or not you are at a healthy weight. If necessary, follow your doctor’s advice to lose weight with diet and exercise. Eat a balanced diet full of plenty of fresh vegetables, lean proteins, and complex carbs. Aim to get at least 30 minutes of exercise most days of the week.
Increase your calcium intake if you are over 51. As you age, your risk of osteoporosis increases. Talk to your doctor about increasing the calcium in your diet. Add more calcium-rich foods to your diet, such as almonds, yogurt, and milk. Your doctor might recommend taking a daily calcium supplement. Make sure to follow the dosage instructions carefully.
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