Improve posture: keep ears over shoulders and shoulders over hips
Perform chin tucks daily
Strengthen upper back muscles with rows and reverse flys
Stretch chest muscles regularly
Strengthen deep neck flexors
Reduce forward head posture during phone and computer use
Raise screens to eye level
Take frequent posture breaks
Sleep with a supportive pillow that keeps the neck neutral
Maintain a healthy body weight
Use thoracic extension exercises
Foam roll the upper back
Avoid prolonged slouching
See a physical therapist for a personalized plan
See a doctor if the hump is painful, growing, or sudden in onset