Question
Hi I'm a 29 year old female, slightly over weight (can't get rid of those 20 lbs which I gained over the last 3 years).  In the same 3 years I've noticed a slight bump just where the neck meets the spine.  This bump at first was small and painless.  Over the last 3 years it has grown VERY noticeable and constantly painful.  I also work at a computer and read a lot which may or may not be the cause of my Forward Head Syndrome.  I'm in constant pain and could really use some advice on treatment options.

Answer
Hi, Anna.

You are describing what is called "a dowager's hump."  It's a development resulting from habitual posture and muscular tensions in the neck and front of the body.  Names like, "Forward Head Syndrome" make it sound like it's something that is happening to you, but that would be misleading; it's the result of something you are doing, and therefore is preventable and reversible.

Your computer work-setup may be contributing to your assumption of a "head down and forward" position, in order to see the monitor.  If so, you must change your workstation so you can sit erectly, at the computer.

To reverse the condition, you need to do self-retraining of your posture.  That process can be helped by certain somatic exercises (descriptions:  somatics.com/page7.htm) that reshape movement and posture by changing muscular patterns of coordination -- or you could have sessions with a clinical somatic educator (list:  hannasomatics.com/practitioners).

I can, if you wish, recommend a self-help program.

with regard,
Lawrence Gold