Office worker's hump: five ways to ease posture and neck strain

A physiotherapist says gradual forward-head posture from prolonged screen use can create a small hump at the base of the neck, and the article describes five stretches and workplace adjustments reported to help reduce it.

A woman noticed a small curve at the base of her neck when trying on a dress and identified it as a developing "hump." The piece notes the older term is dowager's hump but says that this look is now often caused by modern "tech neck" from hours bent over phones and screens. Phil Evans, a lead physiotherapist, is quoted explaining that certain muscles tighten while opposing muscles weaken, allowing the head to shift forward and the upper back to round. The article reports this change usually develops slowly and that, in many cases, it can be eased or reversed. Key points: - The visible hump can result from osteoporosis or from gradual postural change linked to prolonged forward head posture, often called "tech neck." - Phil Evans explains that sustained sitting and looking down tightens some muscles and weakens others, leading to a forward head and rounded shoulders. - The article lists five approaches reported to help: a yoga child's pose to extend the shoulders, chin retraction exercises to strengthen deep neck muscles, and shoulder rolls to re-engage upper-back support. - Practical changes reported include raising screens closer to eye level, avoiding collapsing into sofas, and bringing phones up to eye height rather than looking down. - Interrupting long periods of sitting is reported as important; setting reminders every 30 to 60 minutes and brief movement or stretches are suggested to prevent posture from becoming fixed. Summary: The article reports that posture-related humps often develop gradually but may be eased or reversed with targeted stretches, strengthening of deep neck muscles and adjustments to screen height and sitting habits. The next reported steps are regular practice of the suggested exercises and ongoing workplace or device changes to reduce forward head posture.