5 Scientific Facts Decoded About the Buffalo Hump

There is more recreational than scientific content about the buffalo hump

If you visit here regularly, you know: all my articles are based on research from the largest international database of medical studies: Pubmed.

Here is the number of scientific publications specifically addressing the buffalo hump:

Only 34 studies. This number is an approximation: there are other ways to refer to this physical characteristic, and sometimes the keyword is not in the title.

However, I conducted more in-depth research, and the conclusion is clear: we know very little about the buffalo hump, even though there is a lot of general public content about it.

Buffalo hump can be confused with thoracic kyphosis posture

There is often confusion between these two things:

1. the buffalo hump, which is mainly discussed in this article;
2. a thoracic kyphosis posture, which is quite common.

In the first case, you have an accumulation of fat or adipose tissue in the upper back area, near the base of the neck. It is located between the 3rd cervical vertebra and the 3rd thoracic vertebra [Wang 2022].

In the second case, it is an excessive curvature of the spine in the thoracic region (upper back), which has nothing to do with adipose tissue. This excessive curvature can be due to aging, growth disorders, injuries, spinal diseases (such as Scheuermann’s disease), etc.

The buffalo hump has a distinct external appearance and can be palpable under the skin.

There are several possible causes behind a buffalo hump

Here are the most commonly described causes of a buffalo hump:

• ++ advancing age, coupled with a simple genetic predisposition: this is referred to as an “idiopathic” cause,
• certain medical conditions such as Cushing’s disease,
• prolonged use of corticosteroids,
• side effect (lipodystrophy) of antiretroviral drugs taken by people with AIDS (HIV).

Source: Carrese 2019

In the vast majority of cases, there is no underlying pathology explaining this condition.

That’s why if you’ve talked to your doctor, they likely reassured you without ordering further tests, as you had no signs suggesting another underlying problem.

Primarily a cosmetic treatment

The buffalo hump is not dangerous or painful, so there is no specific treatment without particular complaints. Some people find it unsightly or bothersome, especially when it comes to moving their neck in different directions.

Here are the various treatments often described:

• Mobility exercises for the cervical, thoracic, and shoulder regions: these do not directly affect the fat and are unlikely to have any specific impact on the hump or remove it;
• Manual massage or with devices such as massage guns: while this may temporarily redistribute the fat, it quickly returns to its initial position;
• Liposuction, performed in cosmetic surgery, not covered by social security [Wang 2022];
• Lipectomy for more significant cases [Chen 2019]: fat cells are removed, and the skin is tightened.

Are neck and shoulder exercises really useless?

Strengthening or mobility exercises for the neck will not make the fat forming the buffalo hump disappear.

However, they can help maintain neck flexibility, which is essential in everyday life for:

• drive safely by being able to turn around if needed;
• sleep comfortably in your preferred position, including on your stomach, etc.

Since there’s a higher risk of neck stiffness with this anatomical feature, incorporating a routine of exercises (at least once a week) can be beneficial.

This can potentially have a small positive effect on a “more upright” posture. Regular exercise increases awareness of posture, prompting you to straighten up more often, pull your shoulders back, which can make the hump less visible.

You can do these exercises during downtime, such as waiting for your tea water to boil or watching your kids play at the park.

Here are the three exercises that I find most relevant and easy to implement.

➡️ Exercise 1: Reach backward.

Equipment needed: a chair.

Starting position: sit on the chair with your buttocks well back, your back against the backrest.

Final position to hold for at least 10 seconds: bring your two joined arms above your head as high and far back as possible, looking as far up and back as you can. The top of your back presses against the top of the backrest, you pull your shoulders back and try to squeeze your shoulder blades together.

Demonstration:

➡️ Exercise 2: Saying no very far.

No equipment needed.

Starting position: standing or sitting.

Final position: turn your head as far as possible to the right without tilting it, hold for 2-3 seconds, then do the same on the left side. Repeat 5 times on each side.

Demonstration:

➡️ Exercise 3: The chicken.

No equipment needed.

Starting position: standing or sitting.

Final position: pull your chin back as far as possible without tilting your head up or down, hold for 2-3 seconds. Repeat 10 times.