Neck Hump: In today’s busy life, people remain less physically active. This is the reason why many types of physical problems occur. One of these is “neck hump”, i.e. the bulge formed at the back of the neck. Earlier it was considered to be associated with increasing age, but now this problem is being seen in youth also. It is often said that sleeping without a pillow can cure neck hump. But this is not the whole truth. Let us know every information related to neck hump from Dr. Akhilesh Rathi, Director, Joint Replacement and Orthopedic Surgeon, Shri Balaji Action Medical Institute, New Delhi.
Not just the pillow, the entire lifestyle is responsible for neck hump.
Experts believe that the real problem lies in our daily habits. People often blame the pillow for neck hump, when the real reason is many other bad habits. The condition of neck hump occurs when the natural curve of the neck gradually starts deteriorating. This condition arises due to the habit of sitting with the head bent forward, in this position the head starts moving forward from the shoulders. Leaning towards a laptop or mobile for hours puts continuous pressure on the muscles of the neck and upper back, due to which the muscles become weak and unbalanced.
Is sleeping without a pillow a solution to neck hump?
A pillow that is too thick can push the head forward, causing the neck to droop. At the same time, having a very thin pillow or no pillow at all can cause the neck to bend backwards too much. Both conditions distort the natural position of the cervical spine. The goal is not to remove the pillow, but to maintain neutral alignment. The head, neck and spine should be supported in a straight line, this is the right way. No pillow is ‘perfect’. The right pillow is one that keeps your neck straight.
Pay attention to these habits to reduce neck hump
To reduce neck hump, it is more important to focus on daytime habits rather than nighttime habits. These some changes can be very beneficial –
1. Keep the screen height correct
Try to keep the mobile or laptop at eye level. Repeatedly bending down to look increases the pressure on the neck.
2. Improve sitting posture
Keep your shoulders back, keep your back straight and avoid sitting with your neck extended. Get up and walk around every 30-40 minutes.
3. Strengthen the upper back muscles
Light exercises such as shoulder blade squeezes, rowing movements or resistance band exercises strengthen the upper back, thereby reducing pressure on the neck.
4. Stretch tight muscles
The muscles in the front of the chest and neck often become tight. Doing light stretching daily improves posture.
when to see a doctor
If you are having the following problems along with neck hump, you should immediately consult a doctor.
Sharp or increasing pain in the neck or upper back.
Neurological symptoms such as numbness, tingling or pins and needles in the hand.
Weakness in hand or lack of grip strength.
A sudden increase or noticeable change in the size or shape of the hump.
Difficulty moving the neck or looking up.
Stiff neck with fever (a sign of possible infection).
Loss of balance or trouble walking.
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