Buffalo hump? That one stings in more ways than one. Aside from being an unpleasant term, buffalo hump is the common name for that hunched over look that develops from a lump of fat sitting at the top of the back between the shoulders. It’s not pretty, but if you have it, there are, thankfully, some buffalo hump treatments that will help mend your posture in no time.

What causes buffalo hump?


A number of varying factors can cause this condition, some can be corrected naturally while others require medical intervention to put straight.

  • Accidents and breaks

Ever fell the wrong way, or perhaps you were in a minor car accident that left you a little sore, but you thought nothing of it. Well, with years of wear and tear, pressure can cause what was a slight injury to become more severe, giving you that humped appearance.

  • It runs in the family

Sometimes we are just unlucky and have a predisposition to spot-fat gathering between the shoulders. While it is most unfortunate and does mean you will be more prone to buffalo hump, it’s not a reason to despair completely.

  • Sit up straight!


How many times have we heard this? But, maybe there’s something in it. As we spend more and more of our lives hunched over a computer screen or looking at our phones, we put an increased amount of pressure on your upper back and neck. Over time this can give way to visual changes in our posture, even when we stand up straight.

  • Weighty issue

Aside from the internal health risks associated with obesity and weight gain, especially if it is rapid, a build-up of fatty tissue can accumulate in the between-the-shoulders area, giving you that buffalo hump appearance.

woman weighting herself

  • Focus on fashion

Your clothes should make you feel good about yourself, not worse. Another substantial cause of the scourge of buffalo hump can be an ill-fitting bra. Whether too big (dragging your breasts downwards) or too small and tight, a bra that simply doesn’t fit could be causing you damage.

  • Medical professional needed

Buffalo hump may be caused by a number of medical conditions including Cushing Syndrome, originating from prolonged exposure to cortisol, or cervical kyphosis, an abnormal curvature in the spine.

If you suspect your hump may have an underlying cause, consult with your doctor ASAP.

The five ways how to get rid of a hunched neck

Now that you know the causes, let’s find a solution to get you feeling better about yourself in no time. Here we’ll tell you the five best ways of how to get rid of buffalo hump naturally. Warning! You’ll need to be consistent to see and maintain changes.

  • Strike a pose

girl meditating

Be like Madonna and strike a pose. Let’s start with the toughest––your posture. Avoid that chicken neck appearance by consistently applying proper posture techniques in your everyday life.

That means no more slouching over a computer or staring at your phone for hours on the commute. Adjust your posture, so your back and neck remain as straight as possible.

If you’re an office working, best put in for that new chair you’ve been wanting, after all, it’s not a luxury, it’s your health.

  • Posture correcting bras and corsets

If you can’t quite manage to hold yourself straight all on your own, luckily there are some decent options online to help. Posture correcting corsets and bras fix your upper back in place, so that you can enjoy better posture.

While you may find it uncomfortable at the start, over time you’ll begin to hold yourself better on your own.

  • Yoga

downward dog poseAside from bringing your mind into balance, yoga is an excellent tool for improving your posture too. There are a number of back and neck fat hump reducing exercises that you can try and find one that works for you.

Yoga helps your body stretch and builds muscle strength making it a particularly useful tool for eliminating that upper back fat.

  • Physical therapy and massage

Perhaps you’ve tried everything, but it’s just not working. In that case, it’s time to draft in some extra help. A physical therapist can help you work with your body, advising some specific neck hump exercises and massages to correct your posture and reduce that buffalo hump.

The activities advised may be anything from daily targeted exercises to a heavy-duty course of massage, designed to put you back together again.

  • Chiropractor

medical expert

Let’s get cracking. Sometimes that hump needs a professional touch. In a particularly severe case, how to get rid of a back and neck fat hump may require an expert––meet the chiropractor.

This magical professional specializes in righting the mechanical issues of the muscular-skeletal system, and that means your spine. Warning! A visit to the chiropractor will be no walk in the park, but once they’re done with you, you’ll find like a weight has been lifted and you can stand up straight again.

Written by Maria Isabella Neverovich
Maria is an Irish writer, Health Editor at Verv, lover of forests, mountains and all things nature. She enjoys discovering new vegetarian dishes, creating...
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