How to Fix Neck Hump While Sleeping

By rjoachim | June 16, 2023
  • Sleep on your back. This is the best position for your spine, as it allows your neck to rest in a neutral position. If you’re not used to sleeping on your back, start by sleeping on your back for short periods of time and gradually increase the amount of time you spend in this position.
  • Use a pillow that supports your neck. A pillow that is too thick or too thin can put pressure on your neck and worsen the hump. A good pillow will support your neck so that it is in a neutral position. You may need to experiment with different pillows to find one that works best for you.
  • Stretch your neck and shoulders. Regular stretching can help to improve your posture and reduce the pain and stiffness associated with a neck hump. There are a number of stretches that you can do, such as:
    • Neck rolls: Gently roll your head clockwise and then counterclockwise 10 times.
    • Shoulder shrugs: Shrug your shoulders up to your ears and then relax them.
    • Chest stretches: Reach your arms overhead and clasp your hands together. Gently pull your arms back towards your body until you feel a stretch in your chest.

If you have a severe neck hump or if you’re experiencing pain, you may want to see a doctor or physical therapist. They can help you develop a treatment plan that includes exercises, stretches, and other interventions.

Here are some additional tips to help you prevent a neck hump:

  • Be mindful of your posture throughout the day. Make sure to sit up straight and avoid slouching.
  • Take breaks throughout the day to stretch your neck and shoulders.
  • Use a supportive computer chair. A good chair will have good lumbar support and will allow you to sit up straight.
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