How to Get Rid of a Hump from Bad Posture


Are you sick of that nagging hunch in your back, plus the pain and discomfort it comes with?

That’s called a bad posture hump, a condition affecting 8% of school-aged children and 2 out of 5 people over the age of 55.

While anyone in any age can be affected by a bad posture hump, the good news is that you don’t have to live with it.

In this article, whether you want to ease the pain, boost self-confidence, or both, you will learn the efficient ways for saying goodbye to the hump so you can stand tall once more.

What is a Bad Posture Hump?

A bad posture hump is a common problem caused by poor posture practices. This condition is distinguished by an abnormally outward curvature of the spine in the upper back.

It frequently results in a slumped back, which not only affects your physical appearance, but can also cause pain and discomfort.

There are various types of bad posture humps, including Dowager’s hump, kyphosis, and hunchback.

Dowager’s hump typically forms at the base of the neck or upper back, often associated with aging which worsen if you have poor posture.

Kyphosis is a more general term for the excessive forward curvature of the spine, which can occur in various parts of the spine, with the thoracic spine being most commonly affected.

Meanwhile, the term “hunchback” is colloquially used to describe a pronounced hump in the upper back due to poor posture.

These bad posture conditions can be easily alleviated and healed through three major things – exercises, physical therapy, and posture correctors.

Getting Rid of Bad Posture Hump with Exercise

If you want to get rid of a bad posture hump, the most common thing you do is to maintain a strong and flexible back, which you can achieve by doing exercises.

Apart from improving your posture, exercise on a regular basis can also strengthen the muscles that support the spine. Planks, leg raises, and crunches are excellent core-strengthening exercises for developing the muscles required for healthy posture.

On the other hand, doorway stretches and chest openers, can help prevent the forward-slouching posture that contributes to humps. Rows, reverse flyes, and lat pull-downs target the muscles in the upper back.

Getting rid of bad posture hump through exercises can be easy solutions, considering the tons of videos you can watch for reference. However, take note that you will need to invest time, energy and consistency to achieve this.

Getting Rid of a Hump with Chiropractors and Physical Therapists

Chiropractors and physical therapists can help you get rid of a bad posture hump. Depending on your condition, chiropractors use a type of spinal adjustment to help you improve joint motion including specific spinal manipulation, flexion-distraction, and instrument-assisted manipulation techniques.

Physical therapists offer tailored exercises and treatments to address the underlying causes of your bad posture, such as muscle imbalances or skeletal issues, helping you improve the way your body moves.

To get rid of bad posture hump, both professionals can educate you on maintaining good posture in daily life and provide personalized guidance. However, this may require you not just time and energy, but also money due to the multiple sessions and professional fee you have to pay.

Getting Rid of a Hump with Posture Correctors

Another solution to get rid of bad posture hump is using a posture corrector.

Posture correctors are wearables designed to align the spine and alleviate muscle imbalances that occur when we spend lengthy periods of time in unhealthy, fixed positions. They gently pull your shoulders back, realigning the spine and reducing the bad posture hump’s appearance.

Aside from the convenience that you only have to wear it, posture correctors serve as a reminder to maintain good posture, helping your muscles adapt to a more upright position over time.

“If you start to slouch, the posture corrector will let you know you’re in the wrong position so you can pull the shoulders back or tuck your lower back in,” orthopedic specialist Christina Rodriguez PT, DPT, OCS, cert. MDT said.

Compared to exercises and chiropractors, the good thing about posture correctors is the convenience and value. You don’t have to spend thousands of dollars, or exert so much time and energy – you just have to get them one time, wear them, and you’re good at fixing your posture to get rid of bad posture hump.

Why Surgery Should Be the Last Resort

When it comes to getting rid of the bad posture hump, surgeries can be considered as the final option. This is only recommended when all other methods have proven ineffective or in cases of severe structural issues.

Surgery to correct your posture and neck humps, like any other medical procedure, is a sophisticated and risky option that involves the removal or modification of sections of the spine.

Some important reasons to consider surgery as a last resort include the inherent risks, such as infection, nerve damage, and complications. The recovery process can be lengthy and challenging, and it may require a significant lifestyle adjustment.

More importantly, surgery to get rid of the bad posture humps can be expensive, and it may not be covered by insurance – a significant financial burden especially for those who can’t afford to spend thousands of dollars for treatment.

Opting for surgery should be a carefully considered decision after exhausting conservative treatments. Remember that surgery is irreversible, and there is no guarantee that it will completely eliminate the hump or prevent future posture problems.


Bad posture hump affects millions of people worldwide, and they choose no specific age. Whether it’s due to illnesses, or bad posture, these bad posture humps can make you look weak, unhealthy and unattractive which can also affect your health and the way people see you.

However, there are solutions to get rid of the bad posture hump – from exercises, chiropractors and physical therapists, posture correctors, and surgeries. Among these options, wearing posture correctors is the most convenient and affordable way – you just need to be careful in choosing the right one.

Recommended by chiropractors and health professionals, the Posture Lobster from 10 in Progress is a clinical-grade posture corrector you must try using if you want to get rid of back posture hump.

While there are many options in the market, the Posture Lobster ensures that it targets your weak areas, while being designed comfortably.

The Posture Lobster is also discreet, so you can wear it whatever time of the day, whether working, at home, or when traveling outdoors – a truly cost efficient solution that doesn’t put your time, energy, and money at risk, while still being effective in fixing your posture, even for the long term.

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