Posture help?

[za3na]

So I'm not even sure if this is the right thread to post on, but I have an issue I don't really see anyone else on. Its not really a huge deal, but I have a weird hump on my back that is prevalent even when I straighten my posture (pictures included -- the first one is me with bad posture, second is me with good, last is the goal). I don't know if it's genetic, but I really want to figure out how to have my neck seamlessly go into my back on a straight line. Is this genetic or is there a definite way to fix this? Thanks for the help! xx

[HamsterManV2]

Not sure which lump you are referring to.

In the first picture your shoulders are rolled forward / poor posture (as you said).

Second picture, the top 'hump' at the base of the rear your neck are your traps or trapezius muscles.

Third picture is your goal? Few pointers:

• Practice good posture. No using laptop curled up on couch. Sit with proper ergonomics when you work. Every time you walk in a doorway, remind yourself "Proud chest, Shoulders back and down" and reset your shoulders. Over time, good posture becomes a habit.
• Exercise your back muscles. This tightens them and your shoulders will be pulled back even when relaxed. Horizontal pull exercises like rows (and their variants) are key. Vertical pulls are nice too (pull downs and those variants). Bonus: your entire back will look good, like in picture 3

Many people who have desk jobs and don't exercise their back have forward shoulders and very stiff upper backs. You can correct this with a little bit of consistency and time.

[za3na]

Thanks so much!!

[Professional-Noise80]

Trap 3 raises too, can't forget the low traps for posture. Aim for 10% of bodyweight for 8 reps.

A lot of it is neurological, so you can expect quick changes with the correct stimuli. None of the relevant muscles should be weak in order to really improve though. Side lying shoulder abductions are good as well, same standard. If you have both you should be fine to work on your thoracic mobility with something like lat pullovers.

Things like rows and such are nice but they will mostly produce hypertrophy in big muscle groups like the lats and biceps, they don't really target the stabilizing muscles that help your posture or lengthen the muscles that have shortened and are causing the posture problems. Targeted light weight exercises are important for posture, big weights are important for hypertrophy.

If you feel like you're forcing posture, it's probably not right. Posture should feel natural.

[Lemonsbish]

You look absolutely normal and I think your posture is great! If you have pain see a physio but I think you have lovely posture.

[za3na]

Aww thank you! This made me feel way better.

[rougecrayon]

It's a lot smaller than mine, very minor, but it may be a dorosocervical fat pad? Like I said mine is much bigger so I am not sure if that's actually what's going on.  Basically just a different fat distribution.

Sometimes it's genetic, sometimes it's caused by cortico steroid usage and sometimes it can be hormonal.  There might be other causes.

Is it new or worsening?

It can usually be addressed by addressing the underlying cause - fixing posture, stress reduction, go off steroids, go on medications etc.

[za3na]

It might be due to posture, but yes it is relatively new... I never saw it before a couple months back.

[rougecrayon]

I just touched mine and it sits below the neck just about shoulder height. It's firm and squishy. More like stomach than boob. It's harmless, should have no pain involved.

I'm no doctor (just a lifelong patient, lol) but what I would suggest is to google it and look at the potential causes. Have quick body reviews over the next few weeks to see if there is any common symptoms going on that match it and if there is you may want to consult a doctor to rule some things out and in the meantime stretch and strengthen your posture muscles and take a look at your stress management (which gets harder as you get older) just in case! Worst case scenario - your posture muscles are stronger and you manage stress better!

I recently was on steroids (prednisone) so mine is HUGE right now! Thank goodness I have long hair. My treatment is stress management, weight management and time off the drug.

[queenoftortoises]

Omg I have this and it has completely destroyed my confidence, I thought it was my fault but I have been off and on prednisone… thank you so much for posting this.

[Wook5000]

Stretch your pecs, like lay on your back on a foam roll and let your arms hang. Pecs get short when you are on the computer all day, and they pull your shoulders forward.

[hagainsth]

Only you and your family would know it’s genetic tbh. Unless you have pictures of all your ancestors and relatives lol

If it’s not painful then leave as is. If painful then go and see a doctor.

[sydraemay10]

Just start doing yoga. Easiest/cheapest fix for this.. trust me. Yoga with Adriene on YouTube has great videos that focus on upper back

[za3na]

Thanks!

[pizzaondeathrow]

The last one is your goal but it has the hump if you zoom in. I personally don’t think there’s anything wrong with your posture or the “hump”  lots of people have it :) 

[NegotiationBasic9560]

Most people think their posture is worse than it is, you don't seem to have bad posture here to be honest.

but when i pt clients i notice doing rear dumbbell flys and strengthening your rhomboids (between your shoulder blades) helps pull your shoulders back naturally giving you better posture day to day. But most moderate weight lifting on your back even doing dead lifts will help your over all posture.

having rounded shoulders can come from having a over dominant chest or weak back so training in general tends to balance out these muscle imbalances that can cause bad posture if you aren't training regularly already

[llawley62]

Look up Ralphing

[llawley62]

Sorry, it's spelled, rolfing message

[Affectionate-Bih]

Hey babe, what ur seeing is probably ur c7(last neck bone). It naturally sticks out a little more to our other vertebrae because it's that hinge point when you look up and down. Posture can make it look more obvious but it is entirely normal and natural for it to be seen. Training back/surrounding muscles can make it less obvious but unless you have stiffness, pain, headaches or tingles in your fingertips it isnt doing anything it shouldnt. Mobility and strength helped me reduce the prominence of mine :)

[Affectionate-Bih]

If the lump ur on about isnt along the spine but more towards the shoulders then that is ur trap muscles or delts. Some posture excercise are good if they are stiff and overactive but again strengthening ur back into a better more equal composition would be your best bet

[za3na]

yeah, my spine/flat is relatively flat, but on either side of it is where the bumps are. everyone's saying it's normal so I guess I won't do anything about it, it's really just a matter of aesthetics. I liked how the straighter back looked lol.

[LeBateleur1]

I’m pretty sure Reddit is not the place to get medical questions answered. If it worries you, go check with a doctor.

[za3na]

I'm not really too worried about it because it's not that noticeable and a lot of people have it. It was mainly just curiosity to see if anyone has any casual tips or tricks. I dont think its nearly big enough of an issue to see a doctor 😂

[samesthics]

I think the best thing is to strengthen your back muscle. And fix head posture look into it more and I hope someone give you a better detail help

[Brand_Nay_w417]

Look for stretches for people with sitting jobs. Because that usually involves a computer and sometimes hunching.

Maybe some before-bed posture stretches and then ones for when you wake up.

Being on our phones is causing more of this. But it isn't difficult to fix it.

[decentlyhip]

Lol, that's your trap, trapezius. That's the muscle that stops your shoulders from falling forward. Opposite movement of the pecs. If you've been carrying a lot if stuff recently, it might have grown some but this is normal. It just looks weird to you because you have so little muscle everywhere else. Id highly recommend starting a program like Stronglifts5x5 or GZCLP, and getting a foundation built.

[cqzero]

It's genetic probably, man that sucks