Forward head posture, sometimes called “nerd neck,” refers to a posture where the head pokes in front of the shoulders. It’s a very common condition that is easily treatable. You can help correct forward head posture over time by practicing simple habits every day. 

How To Tell If You Have Forward Head Posture

Stand with your back to the wall, shoulder blades and heels touching the wall, and feet shoulder-width apart. Try to adjust your body into a neutral back position. Squeeze your shoulder blades together, and then release them a few times. If the back of your skull is not touching the wall, you have some degree of “nerd neck.”

What Causes Forward Head Posture?

The main cause of “nerd neck” is long periods of looking down. Bad habits include:

• Too much time looking at your cell phone
• Too much time at the computer
• Too much time driving
• Carrying a heavy backpack
• And sleeping with your head too elevated

Side Effect of Forward Head Posture

“Nerd neck” results in tight upper back muscles and weak front-of-neck muscles. The muscles, joints, and nerves in the neck and back fall undue pressure resulting in discomfort or pain. These effects cause pain often indistinguishable from a tension headache. 

How To Fix Forward Head Posture

1. Use a Firm Pillow

Choose a sleeping pillow that supports the natural curve of your neck. If your pillow is too high or low, it could cause your head to lie in an unnatural position every night. Instead, choose one firm pillow that supports your head with your neck in a comfortable and neutral position. 

2. Change Your Workstation

Many of us sit at desks looking at computers all day, causing discomfort due to bad posture. Make some simple, posture-friendly adjustments to your workstation. Choose a chair-desk combo that promotes good posture by allowing you to sit with your feet firmly planted on the ground and elbows resting at a 90-degree angle and knees elevated to hip height. Position your monitor 18-24 inches from your head with the top at eye level. 

3. Adjust Your Backpack

Choose a backpack proportional to your body. Take some time to remove unneeded items, so you aren’t carrying unnecessary weight. Position any necessary heavy items near the center of your back to reduce excess strain on the shoulders. 

4. Start an Exercise Routine

With the right exercises, you can improve your posture and correct forward head posture overtime. Perform several exercises a few times a day. 

• Tilt your head forward gently, touch your chin to your chest.
• Rotate your head to the left, right, and forward for a mild stretch.
• Gently tilt your head to the left, right, and forward to stretch your neck.
• Pich and massage the muscles between your ears and collarbone. 
• Squeeze your shoulder blades together when sitting or standing.

Get Professional Help To Treat Forward Head Position

When it comes to spine alignment or forward head posture problems, visiting the chiropractic can be incredibly effective. Monitto Chiropractic in Asheville, NC, offers specific adjustments in the spine and neck to help restore posture and normal motion. Contact us today to schedule an appointment for better health and well-being.