Have you ever heard of “tech neck”? Properly known as forward head posture, this type of neck posture is detrimental to your health.
We frequently engage in activities like using cell phones, playing video games, carrying heavy bags, and driving while neglecting proper neck and spine positioning in our modern lives. This prolonged forward head posture leads to chronic neck and shoulder pain, spinal compression, misalignment, and tingling or numbness in our arms and hands in the long run.

Here are 7 ways you can help ease forward head posture’s physical consequences and improve posture overall:

1. Chiropractic Care

A doctor who specializes in maintaining your spine in a healthy position is the best person to manage a spinal misalignment issue. Your spine will be adjusted into the right position by your chiropractor, which will reduce pain and improve posture by gradually treating structural problems linked to the tech neck. In addition to improving your spinal health, they may offer you advice on good work habits, stretches, exercises, and posture techniques.

2. Stretches & Exercises To Improve Posture

Stretches and movement that promote good posture and shoulder alignment will assist to lessen your uncomfortable symptoms. These can consist of yoga poses, arm circles, rows, chest openers, chin tucks, ear-to-shoulder stretches, and shoulder squeezes. Try the “doorway stretch,” which involves pushing your chest forward while leaning forward with a neutral neck position. To do this, place your hands and forearms on the frame of a doorway.

3. Be Mindful Of Mobile Usage

Be mindful of how you use your phone, tablet, and other electronics. Change positions if you are tilting your head and neck forward at an angle that strains your neck and spine. Hold your phone or device up at eye level rather than craning your neck forward to look at it. Make sure your workstation’s computer screen is at eye level. When possible, move your eyes rather than your head or neck. Leaning forward is not desired; you should keep your head entirely upright.

4. Core Strengthening Exercises

The muscles that support your spine and neck can be strengthened by regular exercise to ward off symptoms of text neck. Exercises that target your shoulders and core should be your main priority. Crunches, back extensions, plank pose, leg extensions, and crossovers are a few examples. Regular exercise will improve circulation and boost blood flow, which will aid in appropriate recovery.

5. Physiotherapy

You could want professional assistance if your back and neck problems from a prolonged forward head posture have changed your musculature. You can be guided in redressing the imbalances caused by forward head posture by a physical therapist. Additionally, they will provide you with particular therapeutic activities to include in your regular routine in order to address your current problems and stop the development of new ones.

6. Improve Posture With A Posture Corrector

Wearing a posture corrector can help with severe posture issues by situating the body appropriately, ensuring that you retain perfect alignment while working and conducting other daily activities. These tools are available in a variety of materials, sizes, and strengths to assist in teaching your shoulders, neck, and back the proper alignment. They help to stabilize your core muscles and take pressure off delicate areas.

7. Keep Ergonomics In Mind

In ergonomics, a task is tailored to the individual rather than the other way around. It emphasizes the efficient movement of the body while carrying out daily chores. When using a computer workstation, make sure the monitor is at eye level, everything is within arm’s reach, and your arms rest on the keyboard just below the elbows so that your wrists stay straight while you type. A standing workstation may be an option if prolonged sitting causes discomfort and stiffness. Whenever you start an activity, such as cleaning dishes, playing with a pet or child, or working in the yard, try to bring it closer to your body as opposed to overextending your arms and hunching your head forward.


Forward posture issues can hurt and, if left untreated, can result in chronic diseases that are challenging to treat. Keep an eye on your neck posture all day long. If you catch yourself engaging in these habits, try to consciously stop them. Don’t hunch forward and keep your back straight to avoid a strained neck posture.
By repositioning your body, meditating, stretching, and changing your lifestyle, you can rehabilitate your muscles and improve posture. If you’re looking for relief from neck pain and other issues, consider seeing a chiropractor.
You can book an appointment with Amersham Chiropractic Centre for the best chiropractic care in town!