See a doctor or physical therapist to identify the cause
Improve posture by keeping ears over shoulders and shoulders over hips
Perform chin tucks daily
Strengthen upper back muscles with rows and scapular retractions
Stretch the chest and front shoulders regularly
Reduce forward-head posture during phone and computer use
Adjust desk, monitor, and chair height for better ergonomics
Take frequent breaks from sitting and looking down
Maintain a healthy weight if excess fat is contributing
Use a supportive pillow and sleep position that keeps the neck neutral
Avoid heavy backpacks or carrying weight on one shoulder
Consider treatment for osteoporosis if bone changes are involved
Seek medical evaluation if the hump is painful, growing, or sudden in appearance