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More... In this video, Dr. Rowe (Saint Joseph, Michigan chiropractor) shows how to fix a neck hump at home, using NO SPECIAL EQUIPMENT! A neck hump (aka dowager's hump or buffalo hump) is a rounded hunch at the base of the neck that is primarily caused by continual forward-leaning posture. To help fix this unsightly bump, we must focus on strengthening the neck and upper back muscles, along with improving our posture. This video will be broken up into an easy-to-follow three part guide to help quickly treat a neck hump at home. Go through all three parts if you're looking to get the best results for dowager's hump (for PAIN RELIEF, TREATMENT, and PREVENTION). As a bonus, all of these neck hump stretching exercises can be done at home, don't require any special equipment, and may give quick buffalo hump pain relief -- even within 30 SECONDS! WATCH now and get rid of a neck hump at home! Chiropractor near me in St. Joseph, Michigan— Dr. Michael Rowe Interested in getting more health tips and info? Like us on Instagram, Facebook or Twitter to get our latest blog postings. Did you like this post? If so, click the Facebook button below to share it with your friends!
“Forward head posture” goes by a lot of names, most of them unflattering. “Nerd neck.” “Wearsie neck.” “Text neck.” “Scholar’s neck.” (Okay, that last one wasn’t so bad.) Still, no one wants the side effects that come with this common postural deformity, which afflicts between 66% and 90% of the population. It’s defined as a posture where your neck slants anteriorly (forward), positioning the head an inch or more in front of the atlas (first neck vertebra). This doesn’t look good. It also shifts your center of gravity forward, disproportionate to the weight of the head. By a malign trick of geometry, every inch your eight-pound head protrudes in front increases the load on your neck and shoulders by ten pounds!
Stand with your back to the wall, shoulder blades and heels touching the wall, feet shoulder-width apart. Try to achieve a neutral back position. It can help to squeeze your shoulder blades together and then release them a few times. Is the back of your skull also touching the wall? If not, you have some degree of “nerd neck.” What Causes Forward Head Posture?Many bad habits of contemporary living can cause “nerd neck.” The key culprit is long periods of time looking down. Forward head posture can be caused by:
Other causal factors include:
Side Effects of Forward Head Posture“Nerd neck” results in tight upper back muscles and weak front-of-neck muscles. This kind of imbalance leads to all sorts of unpleasant neural, musculoskeletal, and cardiovascular side effects. The muscles, joints, and nerves in the neck and back fall under undue pressure, resulting in upper back pain, shoulder pain, and neck pain. The rounding of the shoulders also places an extra burden on the lower back, increasing the risk of herniated discs. These effects culminate in “tension neck syndrome,” which causes pain often indistinguishable from a tension headache. Think you suffer from “tension headaches?” The culprit may actually be your “nerd neck” posture. Your changed center of balance also makes you more susceptible to falls and the ensuing injuries. Other short-term side effects of forward head posture include:
Long-term side effects of “nerd neck” include:
How to Fix Nerd NeckOver time, forward head posture can be corrected through four lifestyle changes: 1. Use One Firm PillowChoose a sleeping pillow that supports the natural curve of your neck. If your pillow is either too high or too low, it could cause your head to lie in an overtaxed position … all night long, every night. The resulting muscle imbalance can be hard to correct. Instead, choose one firm pillow that supports your head with your neck at neutral position. 2. Make your Work Station ErgonomicWhile many of us sit at desks looking at computers all day, most of us can make some simple, posture-friendly adjustments. Choose a chair-desk combo that promotes good posture by allowing you to sit with your feet firmly planted on the ground, elbows at a 90-degree angle when you rest your arms on the desk. Position your computer screen 18-24 inches from your head (about an arm’s length), with the top of the monitor at eye level so you don’t constantly look down to see your screen content. 3. Adjust your BackpackChoose a backpack proportional to your body. If you aren’t a huge person, don’t choose a huge backpack. Take some time to remove unneeded items so you aren’t carrying unnecessary weight. Try to position any necessary heavy items near the center of your back to reduce excess strain on the shoulders. Also, avoid carrying your backpack with one strap to avoid excessive stress on one side of your neck. 4. Start a “Nerd Neck” Exercise RoutineThe right exercises can improve your posture and correct forward head posture overtime. Perform several of the following exercises 2-3 times a day, 3-4 sets of each exercise:
Can Chiropractors Help Treat Nerd Neck?When it comes to spine alignment or posture problems chiropractic services can be incredibly effective. By continuously adjusting specific joints in the spine and neck chiropractors can help to restore posture and normal motion. Combining our tips for fixing nerd neck with routine chiropractic sessions will greatly benefit your journey to better health and well-being.
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