4 Ways to Correct Forward Head Posture

As you get ready for a special night out, you look at yourself from multiple angles in the mirror. That’s when you notice it—your head is unmistakably pulled forward. This position is commonly called nerd neck, and it can be unappealing. You may not know how your head came to be like this, but you know you want to fix it to correct your appearance. In fact, now that you think of it, your neck and upper back may have been giving you pain; nerd neck is likely the reason behind your discomfort. Here are some ways you can restore good posture and keep from getting nerd neck again.

Visit a Chiropractor

When your head is perfectly aligned with the rest of your spine, your shoulders and neck are easily able to balance and support this weight. However, if it is pulled forward for too long, it places significant stress on these muscles and tendons, giving you a literal pain in the neck.

One of the first things you should do if you notice that you have nerd neck is schedule an appointment with a chiropractor. During treatment sessions, you can get not only pain-relieving adjustments and therapies but also priceless advice for correcting and avoiding nerd neck in the future.

Spend Less Time Looking Down

Nerd neck posture is most often caused by bad habits that bring the head forward. Looking down is especially notorious for causing nerd neck, and with more people than ever spending substantial time looking down at their smart phones and working from home, nerd neck is becoming even more of a problem.

To reduce your discomfort and restore healthy head alignment, you may need to limit the time you waste either on your phone or on a computer. It may be difficult cutting back at first, but it can work wonders for your neck and upper back as well as your appearance.

Make Your Workspace and Home Ergonomic

Sometimes you can’t help spending hours in front of a computer screen, but it doesn’t have to leave you with nerd neck. If you work at a desk in an office, your employer may be able to provide you with a more ergonomic environment by giving you an adjustable desk, elevating your screen, or supplying a more supportive chair, just to name a few.

In addition, if you sleep with your head elevated from multiple pillows or lie with your head on the couch arm for extended periods of time, consider adjusting your habits. One firm pillow should be enough to support your head and keep it properly aligned.

Implement Healthy Stretches into Your Routine

While you work, it’s helpful to get up and walk around about every 30 minutes to reset your head posture. However, if you’re unable to do so, you can do simple stretches to keep your head from moving forward. For example, tilt your head to the side, as if to touch your ear on your shoulder, and hold this position for 10 seconds, and repeat this with the other side. Also, squeeze your shoulder blades together and hold for 15 seconds.

Ultimately, you don’t have to accept nerd neck as your new, permanent look. You can take these steps, regain a healthier alignment, and alleviate neck and shoulder discomfort. As a result, you can go into any situation with more confidence!

About the Author

At Wills Chiropractic, Dr. Chad Wills has been practicing for more than 20 years. He is one of only two chiropractors in Collier and Lee county how is certified in Chiropractic Biophysics. He is also an active member of the Florida Chiropractic Association. If you have nerd neck or upper back/neck pain, you can schedule an appointment with Dr. Wills by calling 239-331-6060 or clicking here.