5 Tips for Preventing Forward Head Posture

Some call it the “smartphone pandemic.” The increased use of technology/smartphones to communicate or pass the time has come at a price. Hours of texting, playing games, or scrolling social media affect your spine—and it could affect your future health too! 

“Forward head posture” or “text neck syndrome” describes the forward bending of your neck, usually caused by prolonged poor posture in front of your computer or smartphone. Over time, this angle becomes your body’s default as the muscles around the vertebrae of your upper spine weaken. 

Besides developing a stooped posture, there are other serious health concerns related to forward head posture. Text neck syndrome, if left unchecked, can lead to psychological disease, ear and eye symptoms, pain in the upper body, and degenerative disc disease of the upper spine. 

The good news is that there are simple ways to treat and prevent forward head posture—and use technology safely.

5 Tips to Combat Text Neck 

You can enjoy screen time while protecting your neck. Consider these practical and creative ways to strengthen your body, restore balance, and use technology safely.

1. Limit Screen Time

It takes careful planning to reduce screen time—but it is the smart and healthy choice.

Limits and alarms on your phone help you keep track of screen time. If you spend hours on your phone or laptop for work, try to schedule times when you check emails, rather than checking throughout the day. Plan activities that fill your time with healthy alternatives, like reading, exercise, and hobbies. You’ll likely notice a boost in your self-confidence and a reduction in your stress.

2. Improve Your Posture

Some screen and phone time is unavoidable—especially if you use your computer or phone for work or school. 

To protect your posture, raise your screen as close to eye level as possible. This might mean an extra screen on your desk or consciously raising your phone when you text (arm support can help here). In many cases, being aware of your posture is enough to help you sit up straight and look ahead rather than down.

3. Move Your Body

Include regular exercise in your routine. Besides the obvious health benefits, moving your body strengthens your muscles, targets tension and stiffness, and encourages a neutral (straight) spine. It keeps you off your phone too! Any low-impact activity is a good choice. But be sure to check your posture as you move.

4. Stretch

Forward head posture is a prolonged (and imbalanced) stretch. As a result, some muscles are stretched but not strengthened, and others become tight and stiff. This makes it difficult to hold your neck up straight. 

Certain stretches combat this imbalance. Sideways neck stretches, pushing your chest forward, tucking in your chin, and squeezing your shoulders together behind you are all simple and easy ways to maintain a balanced posture—while sitting at your desk!

5. Chiropractic Care

When it comes to your spine, why not trust the professionals? Your chiropractor will examine your posture and understand any imbalances or weaknesses in your body. They will then develop a treatment plan that treats your forward head posture—and strengthens your body! 

Through manual therapy and spinal manipulation, your chiropractor will restore balance to your spine and joints. Then through targeted exercises, you’ll learn how to stretch and strengthen your body to correct your posture—and prevent a recurrence of text neck. In as little as four to eight weeks, you’ll notice a significant difference in how you look—and feel!

Contact Evolve Chiropractic, your local chiropractor in Woodstock, GA, and learn how to hold your head up high again!