Have you looked in the mirror recently and wondered where that bulge at the back of your lower neck came from? It didn't use to be there. Known as a neck hump, it can leave you feeling self-conscious about your appearance.

Neck humps, sometimes referred to as dowager's humps or buffalo humps, matter for more than just looks. They also can be an indicator of your bone health or weight.

"A neck hump is a curved prominence at the back of the lower neck, where the cervical and thoracic spine meet," explains Dr. Hosun Hwang, a spine specialist at Houston Methodist. "There are several reasons for this to occur, some of which can affect other aspects of your health."

Dr. Hwang explains everything you need to know about neck humps, including why they happen and how to get rid of one.

What causes a neck hump?

The terms dowager's and buffalo hump are often used interchangeably, but they're actually two types of neck humps, distinct issues with different causes. There are also other types of neck humps, with their own causes.

The causes of a neck hump include:

• Poor posture
• Excess body weight
• Compression fracture from osteoporosis
• A lipoma (fatty, benign tumor)
• A cyst

(Related: QUIZ: Are You Making These Bad Posture Mistakes?)

"The most common causes are related to posture and body weight," says Dr. Hwang. "A dowager's hump is caused by kyphosis, when the upper spine develops curvature over time due to poor posture from leaning forward or looking downward for extended periods of time; whereas a buffalo hump is caused by excessive fat tissue depositing in the back of the neck."

Since osteoporosis increases the risk of bone fractures, it can lead to kyphosis if vertebral compression fractures occur in the upper spine. Cysts and lipomas are rarer but can also present as a hump at the base of the neck.

How can you tell if a neck hump is due to poor posture, compression fracture or something else? Dr. Hwang says this can be tough to discern on your own. If you're concerned, it's best to consult your primary care physician for help.

How to fix a neck hump

The good news is that getting rid of a neck hump — especially those caused by poor posture or excess weight — is as simple as incorporating a few lifestyle changes. "Improving posture and maintaining a healthy weight are key," Dr. Hwang says.

Here are a few steps you can try at home:

• Neck and back strengthening exercises: Chin tucks, shoulder blade squeezes and strength training exercises that target your core and upper body can help build the muscles needed to support your spine and encourage proper alignment. "Exercises that strengthen and support the neck and upper back muscles can make a big difference over time," Dr. Hwang adds.
  
  
• Pay attention to your posture: Make sure to keep an upright posture when working at your desk, using your phone or reading a book. "Keep whatever you're doing at eye level," recommends Dr. Hwang. "This prevents the tendency to lean forward and look down, which can contribute to kyphosis over time." (Related: How to Fix Your Posture)
  
  
• Weight management: Losing weight can help reduce fat deposition at the back of the neck. Eating a healthy diet plays an important role in weight loss and maintenance, and your doctor can offer support, resources and guidance.

What to do if a neck hump won't go away

A neck hump itself isn't typically a big concern, but it's also not something to ignore — especially if steps to get rid of it haven't worked. Your doctor can help determine the underlying cause, which may have other implications for your health.

For instance, osteoporosis doesn't just lead to compression fractures that cause kyphosis, it can also place you at increased risk for chronic pain and diminished quality of life. And being overweight doesn't just lead to a fat pad developing at the base of the neck, it can also lead to chronic metabolic diseases like high cholesterol, high blood pressure and type 2 diabetes.

"In cases where increased kyphosis is the result of compression fractures, it is important to have a follow-up with your primary care provider to manage osteoporosis and slow bone loss," says Dr. Hwang. "Your doctor can also offer support and guidance if weight loss is needed."

If you're struggling to correct your posture, he adds that a referral to a physical therapist may be in order. In fact, physical therapy — as well as weight loss — is often a mainstay of treating a neck hump. "Posture can be greatly improved, even corrected, with proper and consistent guidance from a physical therapist," says Dr. Hwang.