Maintaining proper posture is critical to preventing back and neck pain. However, many people are dealing with the effects of forward head posture, meaning that instead of aligning their ears with their shoulders and the midline of their body, they keep their head in a forward position, and their neck slightly bent. Also known as "text neck" or "tech neck," because it's often caused by spending hours hunched over a computer or mobile device, the habit can lead to pain, stiffness, and other discomforts, including spinal degeneration, reduced balance, and reduced respiratory function. Here are some ways you can keep this from happening. 

How to Prevent Forward Head Posture and Neck Pain 

1. Set Up an Ergonomic Workspace

To prevent neck pain, back pain, and other effects of working on a computer all day, set up your workstation to support proper posture. Your computer monitor should be positioned so your eyes are focused on the top third of the screen, so you don't need to bend your neck to look down at it. Also, invest in an office chair with a headrest so you can lead back and keep your head supported while working. 

2. Schedule Stretch Breaks

To avoid keeping your neck bent for long periods, schedule stretch breaks throughout the day. Set an alarm on your phone to remind yourself to stretch every hour or so. Eventually, you'll get into the habit of checking your posture and staying mindful of alignment.

3. Perform Neck Exercises

Adding a few simple stretches to your daily routine can help prevent the neck pain that comes from forward head posture. Chin tucks are especially effective. Stand with your upper back against a wall with your feet shoulder-width apart. Facing forward, tuck your chin until your head meets the wall. Hold the stretch for five seconds, then release and repeat 10 times. Chin tucks can also be done lying down; it's a good idea to do some before getting out of bed in the morning to stretch your neck before starting your day. 

4. Use a Cervical Pillow

Sleeping on a cervical pillow, which is specifically designed to support your head and neck, can help reduce neck pain and support better posture. These pillows are curved inward and help maintain a neutral position while you sleep. Some people also find relief by sleeping with a rolled towel under their neck rather than a pillow. 

If your forward head posture is causing neck pain or other problems, make an appointment to see a chiropractor at Walch Chiropractic Center. Patients in the Birmingham, AL, area rely on the experience of Dr. Alan C. Walch, Jr.to help them manage pain, improve their posture, and more. To schedule an exam, call (205) 699-4433 to schedule an exam, and learn more about the practice and their services on their website.