Chiropractic Knowledge / 10 Ways to Help Prevent Forward Head Posture

10 Ways to Help Prevent Forward Head Posture

Last updated: December 21, 2023 | Author: Dr. Samantha Coleman

Have you heard of “tech neck” or “nerd neck?” These terms describe the painful forward head posture that develops when someone is hunched over their phone or computer screen multiple hours each day.

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When you hunch over, your back and neck have to work overtime to keep your head upright. What’s worse: it hurts! If you’re suffering from tech neck, come visit ChiroSolutions Center in Virginia Beach, VA and let us assess your cervical posture.

In the meantime, here are some things you can do to counteract tech neck at home

1) Minimize screen time

If you’re constantly staring at your phone or computer screen, you’re likely exacerbating your already-sore neck and back muscles. Try cutting down on the screen time so you’re not tempted to hunch over. If you can’t cut down, make sure that your computer screen is at a height that allows your neck to stay in a neutral position.


2) Get a supportive pillow

Having the right kind of pillow is important. You need a pillow that supports the natural curve of your neck. Pillows that are too high or too stiff can push your neck up or forward.


3) Stand up straighter

Practicing good posture will naturally pull your shoulders and neck back, instead of hunching toward the ground. This alleviates a lot of the pressure you might otherwise be putting on your neck.

Stand up straighter

4) Stretch your neck

Stretch your neck two to three times per day by tilting your chin toward your chest and holding it for five seconds. Breathe deeply, then release the stretch. Next, tilt your head toward your left shoulder until you feel a pleasant (not painful) stretch. Hold for five seconds and repeat on the other side. Push your chin forward until your throat stretches, hold for five seconds, and release. Finally, tilt your head back, hold for five more seconds, and return to neutral. This will help strengthen your neck muscles and get the tension out.


5) Strengthen your neck

Repeat the neck stretches above each day, with several repetitions on each side. As you continue the gentle exercises, your neck muscles will strengthen and it will be easier to hold good posture.


6) Sit attentively

Practice good posture as you sit, with a straight spine and shoulders back. Periodically check in with yourself throughout the day. Are your shoulders up around your ears? Is your neck slumped down toward the ground as you look at your phone? Make adjustments.

7) Take off the backpack

Heavy backpacks and purses can cause your neck and back muscles to overcompensate. Invest in a good rolling backpack if you’re unable to consolidate or lighten your load.

8) Massage out tension

Massage can help release the knots and adhesions that bad posture or carrying heavy loads can cause. Have a significant other give you a light neck and shoulder rub or treat yourself to professional massage every so often.

9) De-stress yourself

Stress can cause our back, neck and shoulders to tense and tighten, even when we’re trying to practice good posture. Yoga is a great way to release tension while strengthening and stretching all the muscles of the body.

10) Visit a chiropractor in Virginia Beach

Finally, visit a trusted chiropractor to help reposition your musculoskeletal system! A chiropractor will be able to examine areas of stress in your neck or back and help you adjust your posture to alleviate symptoms of nerd neck.

If you’ve got nagging neck pain that just won’t go away, it might be a sign of forward head posture. Visit ChiroSolutions Center in Virginia Beach, VA, and let us assess your cervical posture. Using Chiropractic BioPhysics (CBP), we’ll measure the precise curvature of your neck to determine if you’d benefit from an adjustment. Schedule a free consultation today!

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.

Dr Samantha Coleman Chiropractor

She is the only Advanced Certified CBP Chiropractor in Hampton Roads, Virginia.

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