What Causes a Buffalo Hump on the Back of the Neck?

Lifestyle modifications can play a huge role in correcting a buffalo neck hump and getting rid of the lump on the back of your neck.

Healthy diet

Because a buffalo neck hump is usually caused by excessive fat deposition on the back of the neck, losing weight may help in treatment. Your doctor or dietician may help you select a diet plan that helps you reduce calorie intake for safe and effective weight loss. Choose sustainable and healthy dietary habits such as including plenty of vegetables, fruits, whole grains, and lean meat in your diet. Concentrate more on eating protein and fiber-rich food over sugary or fatty foods in order to stay full for longer.

Bạn đang xem: What Causes a Buffalo Hump on the Back of the Neck?

Xem thêm : Spiritual Meaning of Grey Hair at Young Age | Genetic Issue?

Sometimes a hump on the back of the neck is caused by osteoporosis (thinning of the bone), in which case the condition is called Dowager’s hump. Your doctor may prescribe medications to improve bone health and recommend eating foods rich in calcium and vitamin D such as fish, mushrooms, eggs, and dairy.

Exercise

Reducing overall body fat while gaining muscle mass helps you attain a healthy and easy-to-maintain weight while reducing the hump on the back of your neck. It also helps improve your posture. For losing weight and gaining muscle mass, try a combination of cardio and weight-training workouts.

Xem thêm : Why Does My Nails Burn When Getting Acrylics Applied

Weight-bearing exercises help you gain muscles while lowering your body fat percentage. Include stretching and relaxation workouts such as yoga as they will also help lower the stress hormones (cortisol) in your body.

Stretching and postural correction, as well as physical therapy under professional guidance, may help especially with Dowager’s hump. Below are a few stretches that help strengthen your upper back and neck muscles and help you get rid of the hump:

• Chin tucks:
  • Sit or stand in a comfortable position.
  • Tuck your chin backward and hold this position for 10 seconds.
  • Come back to the neutral position and then repeat.
  • Do 10 such stretches 3 times a day.
• Neck stretches:
  • Sit or stand in a comfortable position.
  • Tilt your head sideways as if you are trying to touch your shoulder with your ear.
  • Use the hand on the same side to gently pull your head toward the side.
  • Hold for 20 seconds and relax.
  • Do 5 such stretches on each side 3 times a day.
• Standing push-ups:
  • Stand at an arm’s distance from a door frame so that your arms are at 90 degrees to the length of the frame.
  • Keeping your feet fixed, lean toward the door as if doing a push-up. You may keep your arms at a greater height to increase the intensity of the stretch.
  • Start with 10 such push-ups and increase with time.
  • Do 2-3 sets a day.
• Shoulder-blade (scapular) squeeze:
  • Sit comfortably in a chair.
  • Shift your weight slightly forward so that you are not rounding your back.
  • Raise your arms at the level of your shoulders so that the palms face forward and the elbows are bent.
  • Squeeze your shoulder blades together as you move your arms back.
  • Hold this position for 10 to 15 seconds.
  • Relax and repeat 5-10 times 3 times a day.

Nguồn: https://blogtinhoc.edu.vn
Danh mục: Info