Why and How to Correct Bad Head Posture

You’re hunched over your computer on a deadline—you have to work furiously to get a task done in time and done correctly. But then another client texts you, needing your assistance and starting a long conversation. At the end of the day, you have neck and upper back pain; is it just stress, or is it a sign that you’ve had bad head posture?

In this post, learn why the position of your head makes a difference, how to fix it, and who can help get rid of your pain.

Why Head Posture Matters

How you position your head in relation to the rest of your body has a huge effect on your neck, shoulders, and upper back. When your roughly eight-pound head is held forward for prolonged periods of time, these areas have to work much harder to stabilize your head. In fact, for every inch that your head is positioned forward, the weight that your neck and back have to support increases by ten pounds!

This pain, sometimes called nerd neck or text neck, often results from hours of poor head posture looking down at a phone or computer screen.

How to Hold Your Head

You know you shouldn’t have your head pulled forward, but how should it be positioned? Basically, your shoulders should be rolled back, and your temples should be held directly over your collar bone. In this posture, the weight of your head is perfectly balanced for your neck and upper back.

To maintain good head position, you may need to make adjustments to your workspace, standing, and sitting habits. For instance, you can adjust the height of your computer screen, desk, or chair so that you are looking straight ahead or just barely looking down.

If you are forced to look down at your phone or laptop, take frequent breaks throughout the day. You can also keep your neck and back muscles loose by stretching every now and then. Lean your head as far as possible to the right, as if to touch your right ear to your shoulder. Hold this position for 5 seconds and return to the center, and then repeat on the left side.

Dealing with Bad Head Posture

Bad head posture often manifests side-effects over time. In this case, you may need professional intervention to correct its position and relieve pain. Your chiropractor can help your body ease back into the right alignment, taking a significant load off your neck, shoulders, and upper back. In addition, they can give you tips for good posture and stretches to practice at home or at work.

Text neck doesn’t have to make your job harder and your life miserable. By addressing your poor head posture, you can focus on meeting deadlines and taking care of clients instead of pain!

About the Author

Dr. Chad Wills has been practicing chiropractic for about 20 years in Naples, FL. In addition to adjustments, he offers several therapies, including rehabilitation and cold laser therapy for certain cases. If you have text neck and would like to meet with Dr. Wills, you may contact Wills Chiropractic online or call the office at 239-331-6060.