Why do some of us feel like they can see or feel a hump on the upper back? Let’s take a look at our anatomy. We have these smooth flowing curves when looking at the spine from the side. A “C” curve in the neck, but then it goes opposite in the midback.
At that transition area where it changes the most is C7-T1. We sometimes see how the C7 spinal bone protrudes out. (Pic of vertebrae) Looking at the anatomy of a spinal vertebrae, the vertebrae has transverse processes that come off the sides and a spinal process that comes of the back. This is what appears to be a hump in the back. Also that C7 spinous process tends to be slightly larger than the other neck spinouses.
Next, looking at the spine, if the upper back humps up slightly more than spinous sticks out more. I see this especially with people who have forward head posture. (pic) When that head shifts forward we lose curvature of the spine. That loss combines with a forward head and neck spine forces the upper thoracic spine to “hump” up. Now we have what appears to be a “hunch back.” It may not be as bad as the “hunch back of Notre Dame,” but that is a sure case. Throw a scoliosis in there too and we definitely won’t like getting our picture taken.
So what can we do to protect this or get rid of it? A few things are recommended. First, start to be more aware or conscious of your posture. If you continuously drive or work on a computer than take regular breaks where you focus on bringing the head back or at least stretch out or move around periodically and bring your shoulders back.
Second, start doing head retraction exercises. Suck your chin back and hold for a few seconds. Relax and repeat about 10 times.
Last, use a cervical pillow. Cervical pillows are the same as neck pillows. They have a neck roll designed to restore the cervical curve.
Image Source: Http://www.ericdalton.com
Additional Reading Resources:
- The "Hunchback" Posture- How to Correct this Area Of Your Upper Back That Sticks Out !
- Yoga Helps with Chronic Neck Pain, Study Shows
- Horrible Pain in the Upper Back
- Traction Neck Pillows that Will help hunchback posture
- Headache Relief with a U Shaped Pillow and An Ice Pack
- Travel Neck Pillow for Airplanes, buses and trains
