Got a hump behind the shoulder? Try these 5 ways to fix it

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.

What causes a hump behind the shoulder?

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.

Health Shots spoke to Dr Rahul Modi, House of Doctors, Orthopaedic Surgeon, Sports Injury Expert at Kapadia Hospital, Mumbai, to find out what exactly causes the hump behind the shoulder and how one can fix it.

Here are 5 causes of the hump behind the shoulder:

1. Cushing’s syndrome

Cushing’s syndrome is seen when your body makes too much cortisol. So, the hump behind the shoulder can be seen due to this syndrome.

2. Obesity

A hump behind the shoulders can be associated with excess fat accumulation due to obesity. Thus, one will have to take utmost care if he/she is obese, as there are many health problems associated with obesity that can steal your peace of mind.

3. Muscle knots

Overuse, poor posture, and lack of muscle release lead to tight, painful clusters of agitated muscles that feel like a hump behind the neck.

4. Steroid usage

Using steroids for a long time can cause a hump behind the shoulder that can be embarrassing for people.

5. Osteoporosis

Osteoporosis leads to bone loss and can raise one’s risk of fracture, and a very rounded upper back. The upper back rounds owing to the weakened vertebrae as the top of the spine collapses. So, one with osteoporosis will have to be careful and take medication as suggested by the doctor.

How can we correct this posture?

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.