Some clients come to me already knowing the term. Others call it “a neck hump,” “widow’s hump” or just that annoying bump at the top of their back. But whatever the name, most people feel the same way about it: they don’t like how it looks, they’re not sure why it’s there, and they’re worried it’s only going to get worse.

I’ve seen dozens of clients with this issue over the past 12+ years. And to be honest? It’s one of the trickiest things to fully “reverse.” But that doesn’t mean there’s nothing you can do — far from it.

What is a Dowager’s Hump, Really?

Most people assume it’s just a pronounced bump on an already curved upper spine (known as thoracic kyphosis). But in reality, it’s more complicated.

In many clients I’ve worked with, the area right below the bump — the upper thoracic spine — is actually flatter than it should be. Instead of curving evenly, the curve is lost lower down and then sharply “compensated” for at the top, where the neck begins. That creates a hinge effect — one that visually pops out as a pronounced bump.

Sometimes there’s also a layer of thickened tissue or fat over the area, especially if posture’s been poor for years. But in most of the cases I’ve seen, the real issue is the structure underneath: how the head, shoulders, and upper spine are stacking and compensating.

Why Does It Happen?

There’s no single cause. Often it’s a mix of:

• Long hours with the head pushed forward (phones, laptops, driving)

• Weak posture muscles that should support better alignment

• Old injuries or habits that caused compensation

• And sometimes genetics or age-related changes

You don’t have to be “old” to get it. In fact, plenty of people in their 30s, 40s, and 50s come to me already noticing it. They’ll often say something like, “I’m only 38… how do I already have this?”

It’s more common than you think — and it’s absolutely worth addressing.

Can It Be Fixed?

Here’s the honest truth: if the bump has been there a long time and the structure of the spine has adapted around it, we might not be able to fully flatten it out. That part depends on how long it’s been there, how mobile the spine is, and a few other factors.

But in nearly every case I’ve worked with, we’ve been able to:

• Improve overall posture — especially head and shoulder alignment

• Reduce the visual prominence of the bump by shifting what’s around it

• Stop it from getting worse — which is a big win in itself

• Help clients feel taller, more upright, and more confident

And that can be life-changing.

My Approach

I don’t just look at the neck. I look at the whole body — how the hips, spine, shoulders, and head are all interacting. Often, the bump is just the symptom of a bigger postural imbalance.

So we start with restoring alignment from the ground up.

One of the first exercises I often give is Standing Elbow Curls. It’s simple, gentle, and often gives people an instant feeling of standing taller. It helps open the chest, engage key posture muscles, and bring the shoulders and head back — the right way.

If you’d like to try it, here’s a guide I’ve written that shows you how:
The Standing Posture Exercise That Instantly Makes Most People Look Taller

Final Thoughts

If you’ve noticed a neck hump and it’s bothering you — either how it looks or how it feels — don’t ignore it. The earlier you start addressing posture, the more impact you can have.

It might not vanish overnight, but you can absolutely improve it. And more importantly, you can stop it from getting worse.

You don’t need perfect genetics or a 10-step rehab plan. You just need to start working with your body — and give it a real chance to change.

 

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
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