- By Prerna Targhotra
- Fri, 23 Aug 2024 04:54 PM (IST)
- Source:JND
How To Reduce Fat Around Neck: In today’s society, neck humps have become increasingly common due to our modern lifestyles. Considering how often you spend hunched over your phone or laptop, this ‘tech neck’ is a major contributor. Combined with weight gain, ageing, and a lack of awareness about spinal health, these daily habits contribute to the rising prevalence of neck humps.
What is a Neck Hump?
According to Dr Ashis Acharya, Senior Consultant Orthopaedics and Sports Medicine unit, Sir Gangaram Hospital New Delhi, a neck hump, also known as a “buffalo hump” or “dowager’s hump,” refers to an abnormal, rounded curve at the base of the neck. This condition can make the spine appear curved, causing a person to look slightly hunched over. A neck hump is often caused by a buildup of fat, abnormal spine curvature, or poor posture, leading to the appearance of a hump on the upper back or lower neck.
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Our orthopaedic expert explains that poor posture is the most common cause of a neck hump. Over time, degenerative changes in the spine occur as the body ages, resulting in the loss of its original shape and function. Conditions like arthritis, tumours or infections can also contribute to these changes. Other factors, such as spinal infections, fractures, or ligament problems, can alter the spine’s shape. Additionally, congenital conditions or developmental issues like Scheuermann’s kyphosis in teenagers can cause the spine to develop abnormally.
How To Lose Fat Around Neck
Maintain Good Posture
Focus on keeping your spine aligned and avoid slouching. Hold your phone at eye level and adjust your computer screen to be at eye level to prevent neck strain.
Use Ergonomic Equipment
Ensure your work environment supports good posture. Use a chair with proper lumbar support and position your desk and computer setup to promote alignment.
Strengthen Your Core
How To Lose Neck Fat (Image Credits: Canva)
Engage in exercises that build core strength, which supports your spine and helps prevent the development of a neck hump.
Scapular Retractions: Sit or stand with your arms at your sides, squeeze your shoulder blades together, hold briefly and then release. This strengthens upper back muscles and improves function.
Monitor Bone Health
Especially for those with osteoporosis, maintaining strong bones is key to preventing spinal deformities. Engage in weight-bearing exercises and ensure adequate calcium and vitamin D intake.
In severe and extreme cases, surgical procedures may be necessary to address neck humps or underlying conditions. Consulting with a healthcare provider is essential to determine the best course of action for your specific situation. By adopting mindful posture practices, ensuring ergonomic work environments, and focusing on bone health, you can significantly reduce the risk of developing spinal deformities and maintain overall well-being.