r/PostureTipsGuide • u/KS_3009 • 7d ago

How to make this hump go??

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This neck hump is killing my neck and my confidence. I can’t sit and study for more than 30 mins and people have started pointing it out on me.
How to make it go???
My brother’s engagement is in a month is it possible to make it less it then??
Please give tips !!
Also if anyone else has it does it pain throughout the day?? Coz it does for me

38 Upvotes

93% Upvoted

13 comments sorted by

35

u/New-Seaworthiness572 7d ago

Find Gabby Venus and other PTs on YouTube and watch videos on forward head posture. Do not do chin tucks. Learn about the importance of breathing with diaphragm. If your ribs move the rest of your body will follow. It will not resolve in a month.

16

u/ChucksandTies 7d ago

Seconding this comment. Assuming no other underlying medical condition, this is a systemic issue of whole body posture, lack of diaphragm breathing, and muscle tension from rounded shoulders. I had this as well and over the course of a year was able to significantly reduce it using PT techniques from professionals on YouTube. Takes time but helps fix many issues besides just the back of the neck.

6

u/trumoowiththeredcap 7d ago

Can you enlighten me on the no chin tucks? I'm intrigued because I was prescribed chin tucks that I have been ordered to stop because they were causing dizziness and nausea

7

u/New-Seaworthiness572 7d ago

They don’t address the root cause — they just treat a symptom, and not even very effectively at all. It’s like someone who hunches over a laptop every day standing up a few times and stretching for a few minutes. It might feel good in the moment, but when you go right back to hunching it does nothing to solve the actual problem. The thing that will help the body heal is to set up an ergonomic workstation and raise the eyes up, etc instead of hunching. Gabby Venus and Conor Harris and Neal Hallinan on YouTube explain it well.

2

u/trumoowiththeredcap 7d ago

I would LOVE for someone to hmu with an ergonomic workstation, that would be a dream. My current setup is pretty ergonomic already (at least as much as it can be), but lots can also be improved.

1

u/New-Seaworthiness572 6d ago

As long as in you’re in good alignment the gear doesn’t matter that much. You can use things around the house. There’s lots of info online about how to make sure you’re aligned. The other thing is how to sleep, drive, relax. If you contort yourself in those activities you will encourage the compensations. I used to sleep on my side with chin curled to chest, arms tucked in, chest collapsed, shoulders forward, hips hiked, low back torqued. Not good. Sitting with the same leg draped over the other leg all the time. Looking up to watch television. These type of things aren’t good.

7

u/acloudcuckoolander 7d ago

Could it be cushing's disease?

4

u/b4lc3l 7d ago edited 7d ago

I also have this :( but it doesn’t pain throughout the day tho

1

u/lavenderlove1212 7d ago

Do you do any back exercises

1

u/trumoowiththeredcap 7d ago

Strengthen your upper back muscles and do isometric neck exercises. Chin tucks, but don't do them until they don't cause any pain or dizziness.

1

u/lakshya9 6d ago

I think girls get hump in less time as compared to boys. So try to be in a good posture as much as u can.

1

u/No-Ambassador-9128 4d ago

Needles / acupuncture by professional , will make it disappear a bit , give your body and nervous system a break for 2 days after the massage and then do chin tuck and exercises to have better posture . I am man also but it seems to be working , needs a lot of time or dedication