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Musculoskeletal System Health
Neck and Shoulder Health
How to Get Rid of Buffalo Hump Download Article Co-authored by Luba Lee, FNP-BC, MS
Last Updated: February 2, 2026 References
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Medical Treatment
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Reduction Exercises
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Prevention
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This article was co-authored by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator based in Tennessee. With over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She also has experience as a Clinical Instructor at the University of Tennessee, teaching physical health assessment, medical-surgical and community nursing, and supervising and guiding nursing undergraduate students. Luba received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. She also has a Doctorate of Naturopathy from the Russian Institute of Innovative Naturopathy. There are 9 references cited in this article, which can be found at the bottom of the page. This article has been viewed 215,977 times.
If you’ve developed a hump-like mass high on your back, you are probably wondering what it is and what you can do about it. These “humps” are actually a small pad of fat and are commonly called buffalo humps or dowager’s humps. Technically, they are called kyphosis. You can talk to your doctor about underlying causes and the possibility of cosmetic surgery. If your hump isn’t severe, you might be able to correct it with physical therapy or at-home exercises. Once you’re rid of your hump, you can take steps to try to prevent it from coming back.
Steps
Method 1 Method 1 of 3:
Medical Treatment
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1 Visit your doctor to discuss possible underlying causes. Make an appointment to see your doctor as soon as you notice that a hump is forming. Your doctor can talk to you about your medical history and determine how to proceed. Common causes include:[1]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
Poor posture
Osteoporosis
Cushing syndrome
Prescription medications
2 Undergo diagnostic tests, if necessary. If your doctor suspects the hump is due to something other than posture, they may order some tests to help figure out the cause. If they suspect Cushing syndrome, for instance, they might do urine or blood analysis.[2]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
They might also order a bone density test or imaging, such as a CT scan, MRI, or X-ray.[3]X Trustworthy Source Johns Hopkins MedicineOfficial resource database of the world-leading Johns Hopkins Hospital Go to source
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3 Discuss your prescription medications with your doctor. Certain medications, such as corticosteroids, can cause humps to form. The risk increases the longer you take the medicine. Tell your doctor about all medications that you are taking.[4]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
If your doctor thinks the hump is related to your medication, they might tell you to stop taking that medication.
Do not ever stop taking medication without discussing it with your doctor first.
4 Ask questions about surgical procedures. Most people don’t experience pain with a hump, but you might suffer from chronic muscle tightness or soreness. If you’re in pain, or just want your hump gone, talk to your doctor about surgical options.[5]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
This surgery typically takes about 45 minutes. You might go under general or local anesthesia, depending on what your doctor thinks is best.
The best part is that you'll be up and moving around the same day as your surgery! Most people report a significant reduction in pain within 4-5 days.
If your hump is pretty small and not painful, your doctor might not recommend surgery.
Advertisement Method 2 Method 2 of 3:
Reduction Exercises
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1 Go to physical therapy to learn helpful exercises. Physical exercises can help reduce the size of your hump. Ask your doctor for a referral to a physical therapist. They will be able to guide you through a series of exercises that you can eventually perform on your own.[6]X Trustworthy Source PubMed CentralJournal archive from the U.S. National Institutes of Health Go to source
Talk to your insurance provider about whether your plan covers physical therapy.
2 Do yoga 3 times per week. Once study showed that taking an hour long yoga class 3 times per week for 24 weeks had a 4.4% improvement in their hump.[7]X Trustworthy Source Johns Hopkins MedicineOfficial resource database of the world-leading Johns Hopkins Hospital Go to source Look into yoga classes in your area and enroll in one that is at your skill level. Even if you have never done yoga before, you can find a class that works for you.
3 Do neck exercises with a balled up sock behind your hump. Take 2 socks, roll 1 up, and tuck it inside of the other 1. Then, sit in a high backed chair or lean against a wall. Position the balled up sock between your hump and the chair or wall. Then, do neck exercises, such as by moving your head from side to side, looking down and looking up, or doing head rolls.[8]XResearch source
You can also lay on the floor or on a foam pad or roller with the sock under your hump. This will help to stretch it out, but it may be uncomfortable to do for more than a few minutes.
4 Release tight muscles with a massage ball. In addition to, or instead of, physical therapy, you can do exercises at home to help reduce your hump. Purchase a small massage ball online or at any store that sells exercise equipment.
Lie on the floor with your head resting on the massage ball. Make sure the ball is pressing into the base of your head.
Gently rock your head from side to side. Spend 1 minute on the right side and 1 minute on the left side.
Do this once a day, or more often if your muscles are feeling especially tight.
5 Perform chin tucks to strengthen your muscles. Tuck your chin into your chest while either standing or sitting. Using your hand, gently pull your head down to stretch your neck. Hold the stretch for 30 seconds. Repeat this 3 times, once a day.
Exercises might help reduce your hump. Keep doing them daily even after your hump is gone to help prevent it from coming back.
6 Complete a series of head slides to loosen stiff joints. Face forward with your chin parallel to the ground. Slide your head slowly from side to side so that you can feel a stretch. Repeat this 20 times.
Do a set of head slides daily.
7 Contact your doctor if you don't see improvement after several weeks. There's no quick fix for getting rid of a hump. Understand that it could be several weeks or a few months before you see results. Each person is different, so it is difficult to say exactly how long improvement should take. If you're concerned that your routine is not working, talk to your doctor about other solutions.
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Prevention
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1 Practice good posture. Standing and sitting up straight might help reduce your odds of developing a hump. Make it a point to think about your posture throughout the day. If you notice yourself slumping, straighten your spine.[9]X Trustworthy Source Cleveland ClinicEducational website from one of the world's leading hospitals Go to source
When you are standing, keep your head high, shoulders back, and stomach in.
While sitting, make sure your back forms a right angle with your thighs.
Reader Poll: We asked 119 wikiHow readers which exercises for improving posture they find most beneficial, and 52% said core exercises. [Take Poll]
2 Prevent obesity with regular exercise and a healthy diet. Being overweight can increase the risk of developing a hump. Talk to your doctor about whether or not you are at a healthy weight. If necessary, follow your doctor’s advice to lose weight with diet and exercise.[10]X Trustworthy Source American Heart AssociationLeading nonprofit that funds medical research and public education Go to source
Eat a balanced diet full of plenty of fresh vegetables, lean proteins, and complex carbs.
Aim to get at least 30 minutes of exercise most days of the week.
3 Increase your calcium intake if you are over 51. As you age, your risk of osteoporosis increases. Talk to your doctor about increasing the calcium in your diet.[11]X Trustworthy Source HelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Add more calcium-rich foods to your diet, such as almonds, yogurt, and milk.
Your doctor might recommend taking a daily calcium supplement. Make sure to follow the dosage instructions carefully.
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Tips
If you’ve had a hump, it can come back. Make sure to keep up with preventative measures. Thanks Helpful 1 Not Helpful 0
Talk to your doctor before making major changes to your diet or exercise routine. Thanks Helpful 1 Not Helpful 0
Most humps aren’t painful, but if you experience pain or issues like shortness of breath, contact your doctor immediately. Thanks Helpful 1 Not Helpful 2
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement
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Co-authored by: Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner This article was co-authored by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator based in Tennessee. With over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She also has experience as a Clinical Instructor at the University of Tennessee, teaching physical health assessment, medical-surgical and community nursing, and supervising and guiding nursing undergraduate students. Luba received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. She also has a Doctorate of Naturopathy from the Russian Institute of Innovative Naturopathy. This article has been viewed 215,977 times. 76 votes - 80% Co-authors: 10Updated: February 2, 2026 Views: 215,977 Categories: Neck and Shoulder Health
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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Article SummaryX
If you've developed a buffalo hump on your back, you can try to reduce it at home by practicing yoga 3 times a week, stretching your muscles with head slides and chin tucks, or going to a physical therapist for more advice. However, if you don't notice an improvement after several weeks, talk to your doctor about the possible underlying cause, so you can figure out how to get rid of it. Although the hump might be from bad posture, your doctor may suggest diagnostic tests, such as a CT scan, MRI, or urinalysis, if they suspect a different cause, like osteoporosis or Cushing syndrome. Your doctor may also suggest you stop taking certain prescription medications to reduce your hump, or recommend surgery if your hump is causing you pain. For more tips from our Medical co-author, like how to prevent a buffalo hump from forming, keep reading!Did this summary help you?YesNo
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"I did not know what's happening to me. Now I understand it is a buffalo hump. Thanks!"
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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Co-authored by: Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner Co-authors: 10Updated: February 2, 2026 Views: 215,97780% of readers found this article helpful. 76 votes - 80% Click a star to add your vote
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Co-authored by: Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner This article was co-authored by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator based in Tennessee. With over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She also has experience as a Clinical Instructor at the University of Tennessee, teaching physical health assessment, medical-surgical and community nursing, and supervising and guiding nursing undergraduate students. Luba received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. She also has a Doctorate of Naturopathy from the Russian Institute of Innovative Naturopathy. This article has been viewed 215,977 times. 76 votes - 80% Co-authors: 10 Updated: February 2, 2026 Views: 215,977 Categories: Neck and Shoulder Health 
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1 Visit your doctor to discuss possible underlying causes. Make an appointment to see your doctor as soon as you notice that a hump is forming. Your doctor can talk to you about your medical history and determine how to proceed. Common causes include:[1] 
2 Undergo diagnostic tests, if necessary. If your doctor suspects the hump is due to something other than posture, they may order some tests to help figure out the cause. If they suspect Cushing syndrome, for instance, they might do urine or blood analysis.[2] 
3 Discuss your prescription medications with your doctor. Certain medications, such as corticosteroids, can cause humps to form. The risk increases the longer you take the medicine. Tell your doctor about all medications that you are taking.[4] 
4 Ask questions about surgical procedures. Most people don’t experience pain with a hump, but you might suffer from chronic muscle tightness or soreness. If you’re in pain, or just want your hump gone, talk to your doctor about surgical options.[5] 
1 Go to physical therapy to learn helpful exercises. Physical exercises can help reduce the size of your hump. Ask your doctor for a referral to a physical therapist. They will be able to guide you through a series of exercises that you can eventually perform on your own.[6] 
2 Do yoga 3 times per week. Once study showed that taking an hour long yoga class 3 times per week for 24 weeks had a 4.4% improvement in their hump.[7] Look into yoga classes in your area and enroll in one that is at your skill level. Even if you have never done yoga before, you can find a class that works for you. 
3 Do neck exercises with a balled up sock behind your hump. Take 2 socks, roll 1 up, and tuck it inside of the other 1. Then, sit in a high backed chair or lean against a wall. Position the balled up sock between your hump and the chair or wall. Then, do neck exercises, such as by moving your head from side to side, looking down and looking up, or doing head rolls.[8] 
4 Release tight muscles with a massage ball. In addition to, or instead of, physical therapy, you can do exercises at home to help reduce your hump. Purchase a small massage ball online or at any store that sells exercise equipment. 
5 Perform chin tucks to strengthen your muscles. Tuck your chin into your chest while either standing or sitting. Using your hand, gently pull your head down to stretch your neck. Hold the stretch for 30 seconds. Repeat this 3 times, once a day. 
6 Complete a series of head slides to loosen stiff joints. Face forward with your chin parallel to the ground. Slide your head slowly from side to side so that you can feel a stretch. Repeat this 20 times. 
7 Contact your doctor if you don't see improvement after several weeks. There's no quick fix for getting rid of a hump. Understand that it could be several weeks or a few months before you see results. Each person is different, so it is difficult to say exactly how long improvement should take. If you're concerned that your routine is not working, talk to your doctor about other solutions. Advertisement 
1 Practice good posture. Standing and sitting up straight might help reduce your odds of developing a hump. Make it a point to think about your posture throughout the day. If you notice yourself slumping, straighten your spine.[9] 
2 Prevent obesity with regular exercise and a healthy diet. Being overweight can increase the risk of developing a hump. Talk to your doctor about whether or not you are at a healthy weight. If necessary, follow your doctor’s advice to lose weight with diet and exercise.[10] 
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