What is the most effective way to eliminate a buffalo hump?

Generally speaking, there is no single most effective method to eliminate a "富贵包" (dorsocervical fat pad or "buffalo hump"). Improvement requires combining posture correction with targeted exercises. Common approaches include correcting poor posture, performing neck and shoulder stretches, strengthening core muscles, applying heat to relax muscles, and adjusting dietary habits. Detailed analysis is as follows:

1. Correcting Poor Posture: Maintain a neutral head position while standing or sitting. Avoid prolonged低头 (looking down) at electronic devices or working with your head bent over a desk. Take regular breaks to lift your head and move your neck and shoulders, reducing strain on the cervical spine and preventing fat accumulation.

2. Performing Neck and Shoulder Stretching Exercises: Regularly perform stretching movements such as neck extension and shoulder circles. For example, practice chin tucks against a wall, holding each stretch for 15 to 20 seconds. This helps relax tense muscles and improves the contour of the neck and shoulders.

3. Strengthening Core Muscles: Enhance core strength in the lower back and torso through exercises like planks and "flying swallow" movements. A stable core indirectly supports the cervical spine, reduces compensatory strain on the neck and shoulders, and helps improve the appearance of the dorsocervical fat pad.

4. Applying Heat to Relax Muscles: Apply a warm towel or heating pad to the back of the neck for 15 minutes daily to promote local blood circulation and relieve muscle tension and stiffness.

5. Adjusting Diet: Reduce intake of high-sugar and high-fat foods, increase consumption of high-quality protein and dietary fiber, manage overall body weight, minimize fat accumulation in the neck area, and enhance results through regular physical activity.

Improving a "富贵包" requires long-term consistency; avoid aggressive methods in pursuit of quick results. If symptoms such as neck and shoulder pain or dizziness occur, underlying cervical spine pathology may be present, and medical evaluation should be sought promptly. In daily life, choose a pillow with appropriate height to maintain the natural physiological curvature of the cervical spine.