Check posture and keep the head stacked over the shoulders (avoid forward head)
Strengthen upper back (rows, face pulls, prone Y/T/W raises)
Strengthen deep neck flexors (chin tucks, nods against light resistance)
Stretch tight muscles (pec doorway stretch, upper trapezius and levator scapulae stretches)
Reduce prolonged phone/laptop time; raise screen to eye level
Use a supportive pillow that keeps the neck neutral (not too high or too low)
Avoid sleeping positions that crank the neck forward (especially stomach sleeping)
Maintain a healthy weight if applicable
Manage posture-related habits (driving with head-forward posture, slouching on couches)
Consider a physical therapist for an individualized assessment and program
If it’s a “buffalo hump” from fat distribution or other medical causes, consult a clinician for evaluation
If it’s sudden, painful, growing, or associated with weakness, numbness, or other symptoms, seek medical care promptly
If it’s related to medication (especially long-term steroids), discuss alternatives with a prescribing clinician
Consider medical and procedural options only after evaluation (e.g., targeted fat reduction procedures, treatment of underlying cause)