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Help! I'm Getting a Hump In My Neck
Also known as a Dowager’s Hump or “text neck,” the hump in your neck has several possible causes. From spending too much time hunched over your laptop and cell phone to medical conditions like osteoporosis, anyone can develop neck pain and curvature of the cervical spine or the appearance of a neck hump.
Our team of pain management specialists at Republic Spine and Pain offers a range of treatment options to help you manage neck and muscle pain. You can find relief at one of our three convenient locations in Georgetown, Leander, and Austin, Texas.
What is causing the hump in your neck?
A common cause of a curve or hump in your neck is poor posture. Maintaining optimal posture can be challenging given how much time most people spend working at a desk, driving, and holding and scrolling through smartphones and tablets throughout the day.
In addition to hunching over and developing curved shoulders and a hump in your neck, poor posture can also lead to pain in your neck, low back, arms, wrists, or hips.
While you may not be able to overhaul your routine completely, take these precautions to improve your posture:
- Use ergonomic furniture and workspaces
- Take regular breaks to stretch throughout the day
- Manage your screen time throughout the day
Poor posture can also strain the muscles in your neck, leading to pain and tension that may be causing you to clench or hunch your shoulders and neck forward while you sit.
If you feel a lump, growth, pain, or any new symptoms, it’s essential to schedule an appointment for a consultation and exam as soon as possible to rule out a medical condition or injury.
Can you eliminate the hump in your neck?
Depending on the underlying cause and overall health, several options are available to straighten your neck and back. If your neck hump is caused by muscle tension, trigger point injections can loosen and relax the muscle cluster to provide relief.
Lifestyle changes like exercise, weight loss, and physical therapy can also help relieve pressure on your neck and back to reduce your risk of developing stiffness, pain, and injuries.
Exercises to improve your posture
Proper posture can prevent injuries and pain in your cervical (neck) and lumbar spine (lower back).
Here are a few exercises to improve your posture. Best of all, you can do them practically anywhere!
Tucking your chin
Gently roll your head forward, tucking your chin towards your chest. You can perform this exercise while sitting at your desk or standing. Chin tucks loosen tension in your neck muscles and shoulder and instantly prompt you to sit up a little straighter!
Squeeze your shoulder blades
Gently roll back your shoulder blades towards each other (try not to shrug your shoulders). Many people store tension in the neck and shoulders, which can cause stiffness and affect your posture. You can stretch your shoulders while sitting or standing.
Yoga and stretching
You don’t have to be a master yogi or spend a fortune on pilates equipment to reap the benefits. Positions like the child’s pose are easy and gentle enough for people of all backgrounds and fitness levels. They help to stretch and strengthen muscles throughout your body.
For more information about neck pain prevention and treatment, contact Republic Spine and Pain today to schedule an appointment with a pain management specialist today.
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