Best Exercises for a Neck Hump

  • Author :
  • TATA AIG Team
  • Published on :
  • 12/12/2023

Today, most of us are engaged in desk work while at the office or at home. Sitting in front of the monitor for the whole day while working on the screen causes gradual harm to your body posture.

Even though its effect may not be visible shortly, in the long term it is extremely deteriorating for our physique. Therefore, it is important to become aware of it and start taking precautions and cure it timely.

While we talk about an individual’s physique degradation, a neck hump, also called a buffalo hump, is one such body condition that causes your neck and shoulders to appear hunched or rounded.

What Causes Neck Hump?

A bad sitting posture weakens the muscular energy of the upper body, causing fat to gather on the back of the neck. This leads to forward-leaning of the body where shoulders turn down. This condition is called the neck hump. Neck pain can also be a result of back neck fat.

But worry not; there are several ways to cure and get rid of back neck fat. Keep reading as we open up on the best neck hump exercises and restore the neck posture.

Best Exercises for Neck Hump

Here are a few exercises to cure Neck Hump:

Sitting Twists

Sitting twists is a simple and easy stretching exercise to reduce neck hump.

Hold the chair’s handle and stretch your back while looking towards the right.

Stay in the position for 10 seconds and repeat towards the left.

End the exercise by raising your hands in the air and giving your back a good releasing stretch.

Push the wall Stretch

Push the wall stretch or wall extension is one easy workout for back-neck fat. You can easily perform this back-neck fat exercise at home against a wall.

To start, stand up with your feet apart with a shoulder’s width between your legs.

Stand against the wall. Place your palms on the wall and try to stretch as much as your body permits.

Make sure that your face is pointing towards the floor.

Stretch as much as you can, and there is only a little releasing pressure on your neck.

Cat Cow Yoga Pose

This pose can provide combined benefits to your torso, shoulder, and neck. This is beneficial for muscles like erector spinae, rectus abdominis, and serratus anterior.

You can achieve the cat-cow pose by sitting down on your knees.

Now place your palms on the floor and inhale as you move your sit bones upward and exhale as you round your spine and relax.

The first pose is called the cow pose, while the second pose is called the cat pose.

Neck Rotation

Neck rotation is a simple yet effective back-neck fat exercise to release the stress that your neck bears and reduce a neck hump. This not only is easy to follow but reduces your neck pain in a very short span of time.

Stand straight or sit straight before you start your rotation. Your spine must be in a comfortable yet proper position.

Rotate your neck for 10 times clockwise and 10 times counterclockwise followed by an up and down rotation. Repeat the process if required.

Make sure not to overdo this exercise, as this would cause additional pain.

Cobra Position

The cobra position is one of the ancient yoga postures. The posture is quite undemanding and gives you peace and untroubled moments while releasing the neck hump. It will also release stress.

To achieve this pose, lie down on your stomach.

Now, place your palms beside your chest and slowly start raising your neck.

Press your arms and straighten them.

Make sure your shoulders are relaxed, and you are looking straight.

Hold this pose for 10 seconds.

Chin Tucks

Chin tucks are an effective posture that maintains the alignment of your spine and your head. Chin tucks keep your neck flexible and clear all the humps.

Chin tucks involve rotation of the neck in the forward and backward direction.

Hold your chin with two fingers and simply push it back slowly.

Hold for a few seconds before releasing your neck in a gentle and steady manner.

Note: While these exercises are most likely to provide you relief over a period of time, they may not be sufficient. If the problem persists, or if you feel any pain or discomfort while performing them, immediately consult a registered medical practitioner.


All these buffalo hump exercises will surely help you get rid of that neck hump. Moreover, it is very important to perform these on a regular basis. Not only that, besides following up with it we also need to maintain a correct and straightened body posture while we sit, stand, and walk.

Curing body physique is one part of maintaining good health. But it may not be enough to ensure a healthy body. In case you get any medical emergencies ahead, you should be financially protected from it as well. So, it is the right time to consider a good health insurance plan for your well-being.

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Can a neck hump be fixed permanently?

Yes, daily practice of correct posture and the above-provided exercises can fix neck hump permanently. The results of the exercise can be seen over time. The neck hump can be reversed to a straight neck and back.

How to fix a neck hump while sleeping?

An easy way to cure neck hump while sleeping is putting a soft towel under the neck and middle of the back while sleeping with the face upright.

Disclaimer / TnC

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