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

    By NCVC Staff | Published on Sep 23, 2023

    Do you find yourself constantly leaning forward while using digital devices for work? If so, you might be experiencing neck or back pain. Have you also noticed a hump forming behind your shoulder? This condition, commonly known as a dowager’s hump or buffalo hump, often occurs as a result of the forward bending of the spine.

    What Causes the Hump Behind Your Shoulder?

    Poor posture is a primary cause of the hump-like mass that typically develops high on your back. However, there are other additional factors that can contribute to its formation. We spoke with Dr. Rahul Modi, an orthopedic surgeon and sports injury expert at Kapadia Hospital in Mumbai, to shed light on the causes and solutions for the hump behind the shoulder.

    Here are 5 Common Causes of the Hump Behind Your Shoulder:

    1. Cushing’s Syndrome

    Cushing’s syndrome is characterized by excessive production of cortisol in your body. This hormonal imbalance can lead to the formation of a hump behind the shoulder.

    2. Obesity

    Excess fat accumulation due to obesity is closely associated with the hump behind the shoulders. Therefore, if you are overweight, it is vital to take care of your health to avoid various obesity-related problems that can disrupt your peace of mind.

    3. Muscle Knots

    Tight, painful clusters of agitated muscles can develop into a hump behind the neck. Overuse, poor posture, and lack of muscle release are commonly associated with this condition.

    4. Steroid Usage

    Long-term use of steroids can cause a hump behind the shoulder, which can be embarrassing for some individuals.

    5. Osteoporosis

    Osteoporosis, a condition characterized by bone loss, can significantly increase your risk of fracture and lead to a rounded upper back. The weakened vertebrae cause the upper back to round as the top of the spine collapses. If you have osteoporosis, it is crucial to follow your doctor’s advice and take prescribed medication.

    How Can You Correct Your Posture?

    Now that we understand the causes, let’s explore five effective ways to correct the hump behind your shoulders:

    1. Maintain Good Posture

    Ensuring you maintain good posture is crucial to reduce the likelihood of developing a hump. Stand and sit up straight, aiming for an erect posture. Straighten your spine, hold your head high, pull your shoulders back, and engage your core while standing. When sitting, make sure your back forms a right angle with your thighs.

    2. Eat a Well-Balanced Diet to Maintain an Optimum Weight

    Weight management plays a significant role in preventing the hump formation. Maintain a well-balanced diet by including fresh fruits, vegetables, and whole grains, while avoiding calorie-loaded foods and processed items. Say no to sodas, colas, desserts, sweets, and fruit juices. Incorporating essential nutrients into your diet helps prevent weight gain and supports overall health.

    3. Exercise Regularly

    Regular exercise, for at least 30 minutes a day, is crucial for weight loss and maintaining fitness. Try to incorporate strength training exercises to prevent osteoporosis, which can lead to the hump formation behind your shoulder.

    4. Practice Yoga to Reduce the Neck Hump

    Under the guidance of a yoga practitioner, consider incorporating yoga postures such as the cat-cow pose, wall extension, and upward-facing pose into your routine. Additionally, perform neck exercises, but only after consulting with your doctor.

    5. Seek Medical Advice

    If medications are contributing to the hump formation, consult your doctor. They may prescribe an alternative drug or adjust the dosage. Never stop taking a medication or change the dosage without consulting your doctor first.

    By following these steps, you can effectively address and correct the hump behind your shoulders, improving your posture and overall well-being. Remember, taking action now can prevent discomfort and potential health issues in the future. Take care of your body, and it will take care of you.

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