What Is a Neck Hump and How to Treat It in Singapore
- Bridget Tan
- May 29
- 4 min read
A neck hump—often called a “dowager’s hump” or “buffalo hump”—is a visible bump on the upper back at the base of the neck. While it’s more common in older adults, poor posture, prolonged screen time, excess weight, and certain medical conditions can cause it at any age.
Beyond aesthetics, a neck hump can lead to neck pain, tension headaches, and reduced range of motion. Understanding its causes and treatment options is the first step toward regaining a smoother, stronger upper back.
Causes of a Neck Hump
Poor Posture
Slouching at a desk or hunching over smartphones shifts the head forward, placing extra stress on the cervical spine. Over time, muscles and ligaments adapt, forming a curvature.
Excess Fat Accumulation
Localized fat deposits at the back of the neck—often related to weight gain, hormonal imbalances, or steroid use—can manifest as a hump.
Muscle Imbalance
Weakness in deep neck flexors and overstretched upper back muscles pull the head forward, while tight chest muscles exacerbate the rounding of shoulders.
Osteoporosis and Spinal Changes
Age-related compression fractures in vertebrae can lead to kyphosis (forward curvature), creating a hump-like appearance.
Medical Conditions
Cushing’s syndrome and long-term corticosteroid therapy may cause fat redistribution, including a buffalo hump.
Non-Surgical Ways to Reduce a Neck Hump
1. Posture-Correcting Exercises
Chin Tucks: Gently draw the chin toward the spine, holding for 5–10 seconds. Repeat 10–15 times, 3 times daily.
Thoracic Extensions: Lie over a foam roller placed at your mid-back; gently extend your upper back over it to open the chest. Perform 10–12 reps.
Scapular Squeezes: Sit or stand upright; pinch shoulder blades together and hold for 5 seconds. Repeat 15 times.
2. Ergonomic Adjustments
Position computer monitors at eye level.
Use a chair with lumbar support.
Take “posture breaks” every 30 minutes—stand, stretch, and reset your alignment.
3. Weight Management & Nutrition
Maintain a balanced diet rich in lean proteins and fiber.
Stay hydrated to support tissue health.
Seek medical advice if hormonal causes are suspected.
4. Professional Physical Therapy
A tailored physiotherapy program can correct muscle imbalances, improve spinal mobility, and reinforce healthy movement patterns.
Where to Treat a Neck Hump in Singapore
For those looking to address a neck hump—whether caused by poor posture, muscle imbalance, or fat accumulation—professional guidance can make a significant difference.
Here are several trusted clinics in Singapore offering expert support and tailored treatments to help restore posture and spinal alignment:
Core Concepts Physiotherapy is renowned for its comprehensive approach to treating postural issues like dowager’s hump. Their team emphasizes the importance of understanding the underlying causes, such as middle-age weight gain and prolonged mobile device usage, which can lead to excessive kyphosis in the upper back spine.
Through personalized physiotherapy programs, they focus on strengthening the upper back muscles and promoting better posture, helping patients alleviate discomfort and prevent the progression of the hump. Location: 6 Raffles Quay #11-01, Singapore 048580
Stride Fitness & Clinic offers a holistic approach to addressing neck humps, combining physiotherapy, manual therapy, and lifestyle adjustments.
Their experienced physiotherapists work closely with patients to develop individualized treatment plans that not only aim to reduce the physical appearance of the hump but also alleviate associated pain and discomfort. By focusing on exercises that strengthen the neck and upper back muscles, they help clients to improve overall posture and confidence.
Location: 3 Shenton Way, #12-08 Shenton House, Singapore 068805
The Movement Laboratory specializes in posture correction and offers expert physiotherapy services tailored to individual needs.
Their team conducts thorough assessments to identify the root causes of posture-related issues and designs personalized treatment plans. By addressing muscle imbalances and promoting proper alignment, they assist patients in achieving better posture and reducing the prominence of neck humps.
Location: 9 One-North Gtwy, #01-41, Singapore 138643
With over two decades of experience, Chiropractic Health and Wellness Clinic has been providing effective chiropractic care for neck pain and related conditions.
Dr. David Liew and his team focus on alleviating pain and restoring function through chiropractic adjustments and therapies. Their approach is particularly beneficial for patients experiencing neck humps due to spinal misalignments or muscle imbalances, aiming to improve posture and overall spinal health.
Location: 8 Eu Tong Sen Street, #11-84 The Central, Singapore 059818
Atlas Spine & Orthopaedic Surgery Centre, led by Dr. Chua Soo Yong, offers specialized treatments for back, spine, and neck conditions.
With over 20 years of experience, Dr. Chua provides comprehensive evaluations and tailors treatment plans to each patient's needs. For individuals with neck humps resulting from structural spinal issues, the center offers both conservative and surgical options to address the condition effectively.
Location: 3 Mount Elizabeth, Suite #06-09, Mount Elizabeth Medical Centre, Singapore 228510
Each of these clinics listed above provides specialized services aimed at addressing neck humps through various therapeutic approaches. It's advisable to contact them directly to discuss your specific needs and schedule a consultation.
When to Seek Medical Advice
Persistent pain or stiffness in the neck and upper back
Neurological symptoms (numbness, tingling)
Rapidly developing hump
Signs of underlying disease (e.g., Cushing’s syndrome)
Prompt consultation ensures proper diagnosis and rules out serious conditions.
Neck Hump Prevention Tips
Daily Posture Checks: Set phone alarms to self-correct.
Active Lifestyle: Incorporate regular strength training and stretching.
Mindful Tech Use: Hold devices at eye level and use hands-free options.
Regular Therapy Sessions: Quarterly maintenance with a physiotherapist or chiropractor.
TWP Thoughts
A neck hump may start as a minor postural issue, but over time, it can lead to discomfort, tension, and self-consciousness. Fortunately, with the right combination of targeted exercises, lifestyle adjustments, and professional support, it's possible to reduce or even reverse its appearance. Whether the goal is to ease chronic neck pain or improve overall posture, seeking expert help can make all the difference.
In Singapore, specialized clinics like Core Concepts Physiotherapy, Stride Fitness & Clinic, and The Movement Laboratory offer tailored physiotherapy plans, while chiropractic and orthopaedic centres provide holistic and medical solutions for more advanced cases. Taking the first step toward treatment not only enhances physical well-being—it restores confidence and quality of life.
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