If you have a high lump like a buffalo hump on your back, you may be curious about this condition and want to do something about it. This lump is actually a lump of fat which is often called a buffalo hump. Technically, this condition is called kyphosis. You can consult a doctor to find out the underlying cause and the possibility of undergoing surgery. If the condition is not severe, you may be able to improve it with physical therapy or exercise at home. If the hump has gone, you can take steps to prevent it from coming back.
Step
Method 1 of 3: Getting Medical Treatment
Step 1. Go to the doctor to diagnose the underlying cause
Go to the doctor immediately when you find out you have a hump on your back. The doctor will study your medical history and determine the steps that must be taken. Some of the common causes of buffalo hump include:
- Bad posture
- Osteoporosis
- Cushing's syndrome
- Prescription drugs
Step 2. Run diagnostic tests if necessary
If your doctor suspects that your hump is caused by something other than poor posture, he or she may run some tests to find out what's causing it. For example, if your doctor suspects that you have Cushing's syndrome, he or she will order urine or blood tests.
The doctor may also perform tests or imaging of bone density, such as an MRI, CT scan, or X-ray
Step 3. Tell your doctor which prescription medication you are taking
Certain medications (eg corticosteroids) can cause a hump to form. The longer you drink it, the risk of a hump forming increases. Tell your doctor all the medications you are taking.
- If your doctor thinks that the hump is related to a medication you are taking, he or she may ask you to stop using it.
- Never stop taking medication without consulting your doctor first.
Step 4. Ask about surgery
The hump in most people is painless, but you may experience tightness or chronic muscle pain. If you feel pain or want to get rid of the hump, consult a doctor for surgery.
- The surgical procedure generally takes about 45 minutes. You may need to be given local or general anesthesia, depending on what your doctor thinks is best.
- The good news is that you can get up and move the same day you have surgery. Most patients experience a significant reduction in pain within 4 to 5 days.
- If the hump is small and painless, your doctor may not recommend surgery.
Method 2 of 3: Reducing Buffalo Hump with Exercise
Step 1. Visit a physical therapist to learn what exercises to do
Physical exercise can help reduce the size of the hump. Ask your doctor for a referral to a physical therapist. The therapist will guide you through a series of exercises that you can do yourself at home.
Discuss this with the insurance, whether they cover the cost of this physical therapy
Step 2. Do yoga 3 times a week
A study showed that doing yoga for 1 hour 3 times a week for 24 weeks could reduce the size of the hump by 4.4%. Find a yoga club in your area and enroll in a class that fits your ability level. Even if you've never done yoga before, there are always yoga classes for beginners like you.
Step 3. Perform the neck exercise by placing the ball-shaped sock behind the hump
Roll 2 socks together by tucking one sock into the other. Next, sit in a chair with a high back, or lean against a wall. Place the sock ball between the hump and the back of a chair or wall. After that, do neck exercises, for example by moving your head to the right and left, up and down, or by turning your head.
You can also lie down on the floor or on a foam mat/roll while placing the ball of the sock under the hump. This will help stretch the hump, although it may be uncomfortable if you do it for more than a few minutes
Step 4. Release muscle tension with a massage ball
In addition to or in lieu of physical therapy, you can do exercises yourself at home to reduce hump. Purchase a small massage ball at a sports supply store or the internet.
- Lie on the floor with your head on the massage ball. Make sure the ball hits the base of the head.
- Gently rock your head from side to side. Do this for one minute on the right side and one minute on the left.
- Do this exercise once a day, or more often if the muscles feel tight.
Step 5. Do the chin tuck exercise to strengthen the muscles
Bend your chin toward your chest while sitting or standing. Use your hands to gently pull your head down to stretch your neck. Hold this stretch for about 30 seconds. Do this exercise as much as 3 sets, once a day.
Exercise may reduce the hump. Continue to do the exercise every day even if the hump has disappeared to prevent it from coming back
Step 6. Perform a series of head shifting exercises to loosen stiff joints
Face your body forward with your chin parallel to the floor. Slowly slide your head from side to side until you feel a stretch. Do this 20 times.
Do a set of head shifting exercises every day
Step 7. Call the doctor if there is no significant improvement after several weeks have passed
Buffalo hump can't be removed quickly. Understand that you may have to spend several months to get noticeable results. Everyone is not the same so it is difficult to know exactly how long it will take to get rid of the hump. If you are afraid that the exercises will not work, consult your doctor for other solutions.
Method 3 of 3: Preventing Buffalo Humps
Step 1. Practice good posture
Sitting and standing up straight can reduce the chances of a hump forming. Always think about your posture throughout the day. If you feel your body arched, immediately straighten your spine.
- When standing, keep your head straight, shoulders back, and stomach in.
- When sitting, make sure your back and thighs form a right angle.
Step 2. Prevent obesity by exercising regularly and following a healthy diet
Being overweight can increase the risk of developing a hump. Consult with your doctor whether you already have a healthy weight or not. If necessary, follow your doctor's instructions so you can lose weight through exercise and diet.
- Eat a balanced diet that contains lots of fresh vegetables, lean protein, and complex carbohydrates.
- Aim to exercise for at least 30 minutes most days of the week.
Step 3. Increase your calcium intake if you are over 51
With age, the risk of osteoporosis will increase. Talk to your doctor about how to increase the intake of calcium in your diet.
- Add plenty of calcium-rich foods to your diet, such as almonds, yogurt, and milk.
- Your doctor may suggest taking a daily calcium supplement. Always follow the dosage instructions carefully.
Tips
- If you have ever had a buffalo hump, this condition can come back. Always follow preventive measures.
- Talk to your doctor before making drastic changes to your diet or exercise routine.
- Most buffalo humps are painless. However, if you feel pain or shortness of breath, go to the doctor immediately.
