I’ll be honest—years of leaning over my computer and constantly looking down at my phone finally caught up with me. At first, I didn’t really notice it. But then my family started pointing it out: a small hump forming at the base of my neck, often called a neck hump or buffalo hump. That was my wake-up call.
Beyond how it looked, I could feel that something was off. My posture wasn’t great, my upper back felt tight, and my neck was constantly stiff. I knew I needed to do something before it got worse.
What Helped Me the Most
I went to Peak Performance in Castle Rock, where I learned that the issue wasn’t just cosmetic—it was largely postural. Years of poor alignment had caused tight fascia, weak upper-back muscles, and forward-rounded shoulders.
The two biggest game changers for me were:
Using a foam roller helped loosen the tissue around my upper back and neck, allowing my spine to move more naturally again. Once that tightness started to release, posture exercises became much more effective.
Strengthening What Was Weak
In addition to rolling, I began doing specific exercises—many using TRX straps—to strengthen my upper back muscles. These movements helped mobilize my spine, pull my shoulders back into proper alignment, and retrain my body to sit and stand taller.
The combination of releasing tight areas and strengthening weak muscles made a dramatic difference. Over time, my posture improved, the hump reduced, and I felt stronger and more confident overall.
My Biggest Takeaway
Fixing a neck or buffalo hump isn’t about quick fixes—it’s about consistency and addressing the root cause. For me, that meant undoing years of poor posture habits and rebuilding strength where I had lost it.
If you’re dealing with the same issue, know that improvement is possible with the right approach and guidance.
Medical Disclaimer
This content is for informational and educational purposes only and is not intended as medical advice. Always consult with your physician, physical therapist, or a qualified healthcare professional before beginning any new exercise program, especially if you have existing medical conditions, pain, or injuries. Every body is unique, and exercises should be tailored to your individual needs and abilities.