How to Fix Forward Head Posture (Nerd Neck, Tech Neck, Text Neck)
Do you feel tightness in your neck and upper back? Maybe even suffer from headaches and backaches? Well, just like so many people in the world today, you likely suffer from a condition called Forward head posture (AKA Nerd neck, Tech neck, or Text neck). Considering that the majority of my clients came to me with Forward Head Posture, there’s a good chance you do as well. The good news is, however, the regimen I’m about to share with you is the solution to your problem as it has been for so many of my clients over my 22-year career as a Kinesiologist and Certified Strength and Conditioning Specialist.
What is Forward Head Posture?
Forward head posture is described as a common condition where your head is positioned one or more inches in front of your body’s midline. For every inch forward your head is out of alignment, there’s a 10lb increase of unnecessary tension on your neck and shoulders. The picture above shows that at 0 degrees, the muscles in the back of your neck only have to hold the weight of your head (10-12lbs for most adults). However, for every 15 degrees your head tilts forward, it increases the tension on your neck by approximately 16lbs. The more tension on the back of your neck, the more tightness and pain you will feel.
How to Tell if You Have Forward Head Posture
Stand with your back against the wall. Make sure that your heels, butt, shoulder blades/upper back are touching the wall. When in this position and with little to no effort, does the back of your head touch the wall? If not, you likely have Nerd Neck. Couple this with any of the symptoms mentioned above and I can pretty much guarantee you have Nerd Neck.
Back of the head not touching the wall means you have forward head posture. 
Back of the head touching the wall means you have little to no forward head posture.
What are The Symptoms of Forward Head Posture?
- Headaches
- Shoulder Pain
- Neck Pain
- Rounded shoulders
- Muscle spasms
- Chronic fatigue
- Restricted breathing
- Temporomandibular joint (TMJ) pain
- Insomnia
- Sleep apnea
- Numbness and tingling of the arms and hands
What Causes Forward Head Posture?
Chances are your posture while reading this article is causing Nerd Neck. Whether you’re on your phone or a computer monitor, you’re probably holding your head forward…in front of the midline of your body. In the causes listed below, notice that every single one of them has one thing in common: The head is aligned in front of the body for extended periods of time. The longer you stay in this position, the harder it will be to fix.
1. Poor Posture While On Your Phone
Too much time looking at your cell phone held lower than head height will cause the head to drop which then leads to a rounded upper back and shoulders.
2. Poor Posture While In Front Of A Computer
Too much time sitting in front of your computer screen with a poor ergonomic setup will cause the upper back to round and the head to jut out.
3. Carrying A BackPack That’s Too Heavy
Too much time spent carrying a heavy backpack causes the upper back to round which leads to back and neck pain.
4. Sleeping With Head Elevated Too High
Sleeping on your back with your head elevated too high. For example, placing too many pillows or a pillow that’s too thick under your head. As you can see in the photo to the right, the woman’s ear sits several inches in front of her shoulder.
How to Correct Forward Head Posture
ALRIGHT! No more negative talk!! Now for my favorite part. Let’s take a look at what you can do to improve your posture. To correct your Forward Head Posture there are 4 actions you need to consider. This article will walk you through addressing each action. How quickly your posture improves depends on how consistent you are in making the following changes:
1. Change How You Do What You Do
- Purchase a better pillow. Here’s a few that I recommend: Royal Therapy Queen Memory Foam Pillow OR Sandwich Memory Foam Pillow
- Purchase a stand up desk. This allows your monitor to sit head height and your keyboard elbow height. Flexispot Standing Adjustable Desk Converter
- Purchase a separate keyboard which allows you to place your computer monitor head height and keyboard elbow height.
- Stand or sit closer to your keyboard so you don’t have to reach for it and closer to your monitor so you don’t have to push your head forward to read.
- Increase the size of your font
- Purchase a backpack with wheels that you can pull. Or, at the very least, lighten up your backpack by taking unnecessary items out.
- Change the way you hold your phone
2. Massage Tight Muscles
- Sternocleidomastoid Muscle (SCM) Massage
2. Pectoralis Minor & Major Massage
3. Subscapularis Massage
4. Trapezius Massage
3. Strengthen Weak Muscles
- Prone Head Glide
2. YTA
3. Row To External Rotation
4. Stretch Tight Muscles
- Sternocleidomastoid Muscle (SCM)
2. Upper Trapezius
3. Pectoralis Minor, Pectoralis Major & Spine Extensor Stretch
4. Subscapularis Muscle
So, there you have it…some simple yet effective actions you can take right now to correct your Forward Head Posture. You can consider this article to be a complete guide to rid yourself of Nerd Neck. If you want more help, click here to schedule a consultation and fix your nerd neck. Lastly, For more information on how you can look, feel and perform younger, check out more content on my YouTube channel.
Derek,
This is such a helpful article. After reading the symptoms of having nerd neck, I took the steps to see if I had forward head posture/nerd neck. Thankfully, I do not have nerd neck. However, I do have some of the symptoms listed, and will definitely follow the massage and exercise routines that you demonstrated in your videos… Great job!!! Thank you again for your expertise and exceptional knowledge in helping me to live an optimal lifestyle!
Hi Don and thanks for the reply. I do believe massaging and exercising will help you with your symptoms. Stay healthy Don!