Improve posture: keep ears over shoulders and avoid forward head position
Strengthen deep neck flexors with chin tucks
Strengthen upper back muscles with rows and scapular retractions
Stretch the chest muscles regularly
Stretch the upper trapezius and levator scapulae
Reduce prolonged phone and computer slouching
Adjust workstation height so screens are at eye level
Use a supportive pillow that keeps the neck neutral
Maintain a healthy body weight
Increase general physical activity
Practice thoracic spine mobility exercises
Avoid carrying heavy bags on one shoulder
Use proper lifting mechanics
Get evaluated for osteoporosis if indicated
See a physical therapist for a personalized plan
See a doctor if the hump is painful, rapidly growing, or hard
Consider medical treatment if caused by a structural or hormonal condition