What is a Buffalo Hump?
A buffalo hump is usually a large lump of fat at the back of your neck. It is also called the Dowagers hump. Though the condition is not a serious one, a buffalo hump arises mainly due to bad posture. The hump is bad for your neck as it compels your head forward. Women, as compared to men, are known to develop the condition. Buffalo hump is most common after the age of 30, and it typically gets bigger as you age.
Another line of the study suggests that a dowager hump is mainly due to a change in hormone levels. Higher levels of cortisol, also commonly known as the stress hormone, are common for the thick neck or hump. Simultaneously, other fluctuating hormones can be responsible for the buffalo hump, like progesterone, estrogen, and testosterone. A bad posture makes the hump look much bigger than it actually is. If you have a hump on the back of the neck and a bad posture, chances are that it will affect a majority of the cervical spine functions.
Causes of Buffalo Hump
Buffalo hump can be caused due to a wide variety of reasons. While some Buffalo hump causes can be due to hormone imbalance, others can be due to excessive fat accumulation. At the same time, the condition can be caused due to obesity. Also, Buffalo hump can worsen due to underlying osteoporosis. In osteoporosis, the bones tend to become weak and thin, hugely impacting the Buffalo hump.
The 5 Min Exercise Routine
These Buffalo hump exercises will give you the answer on how to get rid of buffalo hump.
1. YWTL Exercise
Step 1: Stretch out your thoracic spine from top to bottom.
Step 2: Now raise your arms in the air with palms facing forward. Pull your arms backward and hold the posture for 30 seconds.
Step 3: In this posture, you now have your body in a Y position. Get your hands lower and imitate a W position. Make sure your elbows are pointing down. Hold for 30 seconds.
Step 4: Next, stretch your arms out and make a T posture. Pull your arms backward and hold for 30 seconds.
Step 5: Now, move to the next posture by placing your arms in the L position. Get your elbows to the side. Hold for 30 seconds.
2. Pull Arm/Tilt Head
Step 1: Place your arms behind the back and grab your wrist.
Step 2: Pull your arms while straightening your elbows.
Step 3: Make sure that you squeeze the shoulder blades together.
Step 4: Now, tilt your head back and hold this position for 30 seconds.
Step 5: While you tilt your head back, make sure to breathe out.
3. Arm Up, Turn & Tilt
Step 1: You need a wall to do this quick and effective 5-minute exercise. Choose a wall and stand closer to it. Make sure that you aren’t standing too far away from the wall as you need your hand at a good height.
Step 2: Place your right hand at a good height on the wall. Turn your head to the right and tilt it backward. Hold the position for 15 seconds.
Step 3: Now, come back to the original position and repeat the cycle. Hold the position for 15 seconds.
Step 4: Get your left arm up on the wall. Turn your head to the left and tilt back. Hold the position for 15 seconds.
Step 5: Get back to your original position and repeat the cycle. Hold the posture for 15 seconds.
How To Prevent Buffalo Hump?
The best part about this condition is that it can be prevented with the right care and attention. There are a few tips and tricks that will help you to avoid Buffalo Hump. Stay tuned to know more.
- Exercise: You can perform weight-bearing exercises like strength training. These exercises help to strengthen bone density with time. At the same time, it is good to practice some yoga as it is known to improve and flexibility and posture. Yoga is also known to encourage good body alignment.
- Calcium Intake: Women in the pre-menopause and post-menopausal stages should uptake their calcium intake up to 1,800 milligrams per day. Before you start increasing the calcium intake, make sure that you first consult your doctor regarding the same. Also, do note that the calcium intake doesn’t conflict with your existing medications.
- Healthy Diet: Have a healthy diet that is rich in fruits and vegetables. Consume nutrient-rich food to improve bone strength. Also, make it a point to avoid sodas as they comprise phosphoric acid that is a component of colas. A study also reveals that caffeine has a bad effect on the bones.
- Right Posture: It is always a good idea to notice your posture at all times. Do not slouch while you sit. Even if you are watching tv or reading a book, be mindful of how you sit and align your body.
If you have a Buffalo hump, these simple 5 min exercises and the easy methods to prevent them will help you lead a problem-free life. Making lifestyle changes along with healthy food choices is a great way to prevent a Buffalo hump. You can consult a doctor for the same and know the exact underlying cause for your buffalo hump. You can also know the procedures for buffalo hump removal.
If the hump is left untreated, then it can cause pain and discomfort in the back, neck, and shoulders. It will be difficult for you to get about your daily activities. Hence, lead a healthy lifestyle and smart nutritional options to steer clear of the buffalo hump. Also, do let us know which of these exercises did you like the best.