Have you ever felt like whatever you do you never seem to fix your posture even when you try to stand up straight? Have you noticed a slight bulge at the base of your neck that might also induce some pain? Does this hump give you a poor posture inducing embarrassment in public?

Well, if such is the case with you, there is no need to panic as this bulge at your nape is nothing but a condition called 'Buffalo Hump’ which is totally treatable.
Buffalo Hump

What Is Buffalo Hump?

Buffalo hump medically termed dorsocervical fat pad, is a condition that implies an accumulation of excess fatty tissue behind the neck that compels the shoulders to develop a hump-like shape. It can occur due to a variety of underlying medical conditions or as a side effect of medications.

Also Read: Yogasanas For Frozen Shoulder: 5 Incredible Yoga Poses to Provide Relief From Upper Back Pain

The preliminary reason behind Buffalo hump is Cushing’s syndrome, a condition that occurs due to excess cortisol hormone in the body, which can lead to increased fat synthesis. The excessive fat produced due to high cortisol levels often gets deposited in the neck and leads to a condition called lipodystrophy which gives the characteristic humped appearance. Buffalo hump can also be an underlying condition due to long-term usage of glucocorticoid medications, obesity, HIV infection and even Madelung disease.

Also Read: Yogasana For Ankylosing Spondylitis: Proven Restorative Yoga Poses To Mitigate This Shooting Arthritic Pain

While the primary treatment of buffalo hump depends upon the underlying causative factor, the accumulation of adipose tissue at the neck can also be mitigated by the traditional therapy of Yoga. This age-old technique comprises different body postures and breathing exercises which when conducted with precision can not only reduce fat from all parts of the body and rectify postural problems but also augment overall health and wellness.

Without further ado, we bring you 5 such incredible yoga poses to diminish fat deposits from the nape and straighten the posture.
Yoga poses for buffalo hump

5 Best Yoga Poses To Manage Buffalo Hump

Bhujangasana (Cobra Pose)

Lie straight on your stomach and keep your chin on the floor. Place both your hands on either side of your shoulders, with your palm touching the ground. Slowly, put pressure on your palms and heave your body from the torso while stretching your back and belly muscles. Unbend your arms and keep your shoulder blades pressed firmly against your back. Look at a point on the ceiling and hold this stance for about 15-30 seconds and breathe out as you return to the starting position.


The cobra poses not only help to get rid of belly fat but also increase the flexibility of the muscles of the neck and strengthen the spine. It extensively reduces fat deposits from the neck while also relieving stress and tension from the neck and shoulders.

Dhanurasana (Bow Pose)

Lie down on your stomach and lift both your legs and torso backwards. Extend your hands backwards and clasp both feet with your hands. Hold this posture for as long as possible and keep breathing normally. Return to the initial position and repeat the asana 5-6 times.


The bow pose provides relief from neck and back problems and opens the chest and shoulders. It is extremely helpful in diminishing stress and strain from the neck muscles while also reducing fat from the region. Once done properly, this asana stretches and strengthens all the bodily muscles to shed excess fat and maintain a healthy weight.

Marjari Bitilasana (Cat/ Cow Pose)

Crouch on your hands and knees while keeping your head straight. Breathe in deeply and push your chin up while bending your head back a little bit. Keep your buttock muscles firm and hold on to the posture for 30 seconds or as long as possible while breathing naturally. Exhale and bend your backbone upwards towards the sky. Loosen your buttocks and pull your stomach in so that the spine curves inwards. Hold this posture for 15 seconds and repeat it 3 more times.


The Cat-Cow posture is like two sides of a yin-yang. It unlocks the channels throughout the body, bolsters blood circulation, and eases painful inflammatory conditions. It also arouses a feeling of relaxation within the mind and body, helps lose fat from the neck and improves overall posture.

Adho Mukha Svanasana (Downward-facing dog pose)

Come down on all fours with your knees hip-width apart and your palm positioned shoulder-width apart. Now, slowly thrust your hips off the floor and unbend your elbows and knees. Ensure that your body forms an inverted ‘V’ posture. Now, press your palms firmly into the floor and elongate your neck such that your ears should brush your inner arms, and you should fix your gaze straight towards your navel. Hold this position for 15-20 seconds and then come back to the original stance.


The downward-facing dog pose is one of the best yoga poses for remedying the buffalo hump and plays a vital role in stretching the neck muscles, strengthening the spinal column and toning the abdominal muscular region. Not only does it unwind the body of pain and inflammation, but also ameliorates stress and anxiety.

Shalabhasana (Locust Pose)

Lie down on your belly with your feet together and your hands reaching back placed on either side of the body. Place your down. Try extending all your toes straight back to activate your quadriceps. Broaden your back muscles by rotating your inner thighs. Place your palms on the mat, take support and heave both your chest and head and your legs at the same time. Roll your shoulder blades back and up away from the ground. Extend your neck muscles and try lifting your sternum instead of lifting your chin. Be in this pose for as long as you can and slowly release and come back to the Shavasana pose.


Locust Pose is extremely beneficial to improve posture and is also effective in situations of prolonged sitting. It readily helps relieve lower back pain, neck pain and kyphosis while also bolstering your back muscles, especially the muscles supporting the spinal column