The best sleeping position for neck hump is face up, BUT with a folded towel under the mid back you can fix forward head posture more quickly and effectively.
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0:00 Intro
0:19 Lift the mid back
0:49 What creates the hump?
1:12 STEP 1. Reduce pillow height
1:32 STEP 2. Remove pillow
1:51 STEP 3. Add a thoracic lift
2:07 STEP 3B. Raise the lift
2:19 Important Tips
2:53 For rounded shoulders
3:08 For Side Sleepers
3:28 If lying face up hurts your back
3:44 For Side Sleepers
4:00 Other things to help
When we spend all day in a hunchback posture, our spinal joints seize up in that position. Postural muscles adapt to this bad posture. So, how to sleep with neck hump? The most important thing to correct neck hump is spend an equal amount of time each day in a position with good posture. When we lie face up without a pillow, gravity straightens the spine, mobilizing the restricted spinal joints. In this position we can spend the time we need in good posture. However, if we lift up the mid back slightly, gravity accentuates the benefits of this sleep posture as the head ends up slightly further back than the mid back. The key to fix a neck hump is to do this gradually though! The body needs time to adapt.
First, we slowly reduce the size and remove the pillow. Then we start to raise the mid back with a folded towel to straighten the posture more. The towel sits between the base of the neck and the bottom of the shoulder blades. You can even use a diamond shaped towel fold or triangular folded towel to help fix rounded shoulders.
Please do note however, that in some cases of “Buffalo Hump” or “Dowagers Hump” part of the ‘hump’ is actually a fatty deposit over the spine. In some people this is negligible but in more overweight people this fatty lump can be a great part of their neck hump. Hormones can affect this but often simply loosing weight can help significantly.
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