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How to Set Up an Ergonomic Desk to Fix Neck Posture?

YADAV.MADHUKAR53 — Fri, 18 Oct 2024 16:52:22 +0000

We have all been there — after a long day at work, your neck feels stiff, sore, and heavy.

That dull ache in your neck makes it hard to focus and enjoy the rest of your day.

The root of the problem?

Likely, your desk setup!

If your workstation is not set up properly, it can have long-term effects on your posture and lead to persistent neck pain.

But here’s the good news: with a few adjustments to your ergonomic desk setup, you can fix your neck posture and say goodbye to those uncomfortable aches.

Let us dive in!

Article Index:

Introduction: Why Desk Ergonomics Matter for Neck Posture
The Role of an Ergonomic Desk in Neck Health
Step-by-Step Guide to Setting Up an Ergonomic Desk for Better Neck Posture
- Monitor Placement
- Chair Height and Posture Support
- Keyboard and Mouse Placement
- Desk Surface and Layout
- Lighting Considerations
Why Poor Desk Setup Leads to Bad Neck Posture
Ergonomic Solutions for Common Neck Issues
Daily Habits and Adjustments to Support Better Neck Health
Conclusion: The Key to Fixing Your Neck Posture is Your Ergonomic Desk Setup

Why Desk Ergonomics Matter for Neck Posture

I have had my fair share of neck pain due to poor workstation setup, and trust me, it is no walk in the park.

Like many of us, I spend hours at my desk every day, working on a computer.

But after months of ignoring my discomfort, I realized that my desk and how I used it were slowly wrecking my posture.

If you are reading this, chances are you’re experiencing something similar.

You might be surprised to learn that setting up an ergonomic desk set does not just make you more comfortable; it can also be one of the most effective ways to improve your neck posture.

This guide will walk you through all the necessary adjustments to fix your bad neck posture, step-by-step, and backed by science!

The Role of an Ergonomic Desk in Neck Health

Your neck is a delicate structure, supporting your head and acting as the main bridge between your brain and body.

When you sit for hours at a desk that is not optimized for ergonomics, it forces your neck into awkward positions, straining the muscles over time.

Using an ergonomic desk set up can prevent this strain.

According to research published in the journal Applied Ergonomics, improper workstation ergonomics can increase neck pain by up to 60% due to poor alignment of the spine (source below).

Therefore, setting up an ergonomic desk is vital for your long-term health.

Step-by-Step Guide to Setting Up an Ergonomic Desk for Better Neck Posture

Let us break down the ergonomic changes you can make to ensure your neck stays in a neutral and healthy position while you work.

Monitor Placement

Your monitor’s position is critical in maintaining proper neck posture.

It should be directly in front of you, with the top of the screen at or just below eye level.

This prevents the need to look down or up, which can strain your neck.

Tip: Your monitor should be about an arm’s length away. For dual monitors, ensure they are at equal distances to avoid turning your head repeatedly. I use a small ergonomic computer desk, which fits my setup perfectly without clutter.

Chair Height and Posture Support

An ergonomic office desk setup works best when paired with the right chair.

Your chair should allow your feet to rest flat on the floor, with your knees at a 90-degree angle.

Tip: The back of your chair should support your lower back, promoting a neutral spine position. This support prevents you from slouching, which is a significant cause of neck pain.

Keyboard and Mouse Placement

Your keyboard and mouse should be positioned close to you, allowing your arms to bend at a 90-degree angle.

Your wrists should be straight while typing, avoiding awkward angles that put strain on your neck and shoulders.

Tip: If you’re using an ergo workstation, consider getting a keyboard tray to ensure your arms and wrists are well-positioned. I switched to a split keyboard for better alignment, and it made a huge difference.

Desk Surface and Layout

Your desk should provide enough space to allow for a comfortable setup.

Keep frequently used items (like your phone or notepad) within easy reach to prevent overreaching, which can cause shoulder and neck strain.

Tip: I upgraded to a small ergonomic desk, which helped minimize clutter while offering just enough space for my essentials.

Lighting Considerations

Good lighting is often overlooked but is essential for maintaining proper neck posture.

Straining to see a poorly lit screen can cause you to lean forward, increasing the load on your neck.

Tip: Ensure that your workspace has sufficient lighting to reduce eye strain. A desk lamp or adjustable task lighting can make a world of difference in ensuring proper neck posture.

Why Poor Desk Setup Leads to Bad Neck Posture?

So why does bad posture happen at our desks?

Imagine slouching forward or craning your neck down for hours at a time.

This unnatural position places immense pressure on your cervical spine (the part of your spine in your neck), leading to strain and discomfort.

A study in Occupational Medicine showed that poor workplace desk ergonomics is a major factor in neck strain.

When your desk and chair aren’t correctly aligned, your body compensates by adopting unhealthy positions, which, over time, become your default posture.

This is exactly what happened to me before I learned about proper ergonomic desk set up.

Ergonomic Solutions for Common Neck Issues

One of the most common causes of neck pain is the “forward head posture” — where your head is pushed forward in front of your shoulders.

This can add up to 10 extra pounds of pressure on your neck for every inch your head is forward!

To fix this, adjust your monitor and chair as described above.

The use of an ergonomic office desk can make a significant difference in maintaining correct posture throughout the day.

Some additional solutions include:

Ergonomic desk chairs with adjustable lumbar support.
Using a laptop stand with an external keyboard and mouse for better alignment.
Regular stretching and posture-correcting exercises.

Daily Habits and Adjustments to Support Better Neck Health

Even with the perfect correct ergonomics for desk, habits play a big role in your posture.

Here are a few things I personally found useful:

Frequent Breaks: Stand up, stretch, and walk around every 30 minutes to avoid stiffness.
Mind Your Posture: Be aware of how you sit. If you catch yourself slouching, readjust to maintain the proper spinal alignment.
Stretching: Incorporate neck and shoulder stretches into your day. Simple exercises like neck rolls and shoulder shrugs can relieve tension.
Use of Phone or Tablet: When using devices, avoid looking down for extended periods. Hold them at eye level to keep your neck in a neutral position.

The Key to Fixing Your Neck Posture is Your Ergonomic Desk Setup

To answer the question posed by this article: Yes, setting up an ergonomic desk is absolutely key to fixing your neck posture!

By ensuring your monitor, chair, and keyboard are all in alignment with proper desk ergonomics, you significantly reduce the strain on your neck and shoulders.

Remember, your ergonomic desk setup is an investment in your long-term health.

Make those small adjustments today, and your neck will thank you tomorrow!

Just like I did, you will notice a dramatic improvement in how you feel at the end of each workday.

Take care of your neck — it is the foundation of your posture, and it all starts with a well-set-up ergo workstation.

References:

The post How to Set Up an Ergonomic Desk to Fix Neck Posture? first appeared on Home.

Can Walking Really Fix Your Forward Head Posture?

YADAV.MADHUKAR53 — Sat, 07 Sep 2024 18:40:03 +0000

Ironically, the question, “can walking really fix your forward head posture” remains largely unanswered even today. The reason for this is “complete ignorance” on the parts of those that suffer from a text neck.

I have repeated time and again that it is indeed your own thought process that is to blame. We all (I mean almost all of us in the world – the adult population at least) are habitual to use a cellphone.

Scrolling through the cellphone is in itself reason enough to give you a bad neck posture. The aches, pains, muscle imbalance and “other adverse side effects” is just a part and parcel of your awkward forward head tilt.

In my opinion, instead of considering it as a part and parcel of your life, try and focus on how to fix your forward head posture fast.

One such method that I found useful for fixing nerd neck is walking. Well, for one, it is completely free of any cost and does not take any extra effort. So, does it really work???

Let’s find out:

Can Walking Really Fix Your Forward Head Posture – Article Index:

1) Why is Forward Head Posture Considered NOT Normal?

2) What are the Benefits of Walking?

3) Can Walking Fix Your Forward Head Posture?

4) How to Walk Correctly to Fix Forward Neck?

5) Takeaway

Why is Forward Head Posture Considered NOT Normal?

Forward head posture is like the body’s awkward attempt at imitating a giraffe—but without the elegance.

This posture occurs when your head starts inching forward, far ahead of your shoulders, making you look like you’re constantly peeking over a fence.

But why is this not normal? Let’s dive in.

First, your head weighs about 10-12 pounds (yes, that much!). When it is positioned correctly, your spine distributes this weight evenly.

However, when your head juts forward, it puts extra strain on your neck and upper back muscles. This is not just uncomfortable; it is also unnatural.

The human body was not designed to carry the weight of your head like a backpack dangling off the front!

Moreover, forward head posture can lead to all kinds of health issues. We are talking about neck pain, shoulder tension, and even headaches.

Over time, this can cause the spine to change its natural curve, creating long-term complications that are hard to reverse.

So, when people say forward head posture is “not normal,” it is because the body is functioning out of alignment, leading to a domino effect of problems.

In short, forward head posture throws your entire body off balance. It is your spine’s silent protest against bad habits like slouching and screen-staring.

Fixing it is key to maintaining a healthy, aligned posture!

What are the Benefits of Walking?

Walking—simple, refreshing, and surprisingly powerful!

Whether you’re strolling through the park or just taking a brisk walk around the block, this everyday activity packs a punch when it comes to health benefits.

First off, walking is fantastic for your heart. It gets your blood pumping, helps lower blood pressure, and can even reduce your risk of heart disease.

No need for fancy equipment—just your two feet! Plus, it is a low-impact exercise, so it’s easy on your joints while still giving you a solid cardiovascular workout.

But that’s not all!

Walking is also great for mental health. Feeling stressed? A quick walk in nature can work wonders for clearing your head and boosting your mood.

Walking triggers the release of endorphins, the “feel-good” chemicals that help you combat stress and anxiety.

And let us not forget about its role in weight management. A daily walk can help burn calories, improve metabolism, and keep those extra pounds at bay. It is a simple yet effective way to stay in shape.

So, whether you are in it for heart health, mental clarity, or just staying active, walking is your go-to, all-in-one exercise—no gym membership required!

Can Walking Fix Your Forward Head Posture?

It might sound surprising, but walking can indeed help improve your forward head posture.

While walking alone would not magically straighten your neck, incorporating specific techniques can make a difference.

Here is how it works:

Walking Encourages Upright Posture

When walking with proper form, your body naturally aligns itself.

Engaging your core and keeping your shoulders back allows you to maintain an upright posture. This alignment helps reduce the forward tilt of your head, promoting a healthier posture over time.

According to a study published in Gait & Posture (2019), walking in an upright position activates postural muscles, which can combat forward head posture.

Movement Relieves Neck Tension

Walking gets your body moving, which is essential for loosening tight muscles that contribute to poor posture.

The rhythmic motion of walking, combined with a proper arm swing, helps relieve tension in your shoulders and neck.

A 2021 study in The Journal of Physical Therapy Science found that walking with correct posture can help alleviate muscle stiffness, a key contributor to forward head posture.

Strengthening Postural Muscles

Walking, especially uphill or with added resistance, strengthens muscles in the upper back and neck.

These muscles play a crucial role in supporting the head’s natural position.

Stronger muscles help keep your head aligned with your spine, preventing it from drifting forward.

Walking as a Posture Aid

While walking isn’t a cure-all, combining it with posture awareness and specific exercises can certainly help fix forward head posture.

Focus on walking tall, with your chin tucked slightly, and you’ll gradually see improvements.

How to Walk Correctly to Fix Forward Neck?

Walking is a fantastic, low-impact way to improve your overall posture, including fixing forward neck posture.

However, simply walking isn’t enough; it is essential to walk with proper technique to get the best results.

Here is a step-by-step guide to help you walk correctly and bring your head back into alignment:

Step 1: Start with an Upright Posture

Before you begin walking, check your posture.

Stand tall, with your feet hip-width apart. Imagine a string pulling the top of your head toward the sky.

Your ears should be in line with your shoulders, which is key for reducing forward neck posture.

According to a study in Spine (2020), maintaining neutral head alignment can significantly reduce stress on the cervical spine.

Step 2: Engage Your Core

A strong core is essential for good posture.

As you walk, gently engage your abdominal muscles to keep your spine in a neutral position.

This helps prevent slouching and keeps your body aligned from your head down to your feet.

Step 3: Keep Your Chin Tucked

One of the most effective ways to address forward neck posture while walking is to tuck your chin slightly.

Imagine holding an apple under your chin, which helps bring your head back into proper alignment with your spine.

A 2018 study published in Posture & Health emphasized the importance of chin tucks for correcting forward head posture.

Step 4: Relax Your Shoulders

Avoid tensing your shoulders while walking. Instead, let them relax and fall naturally.

Tension in the shoulders can pull your head forward, worsening neck posture.

Relaxing the shoulders helps maintain an open, upright chest and neck position.

Step 5: Practice Mindful Walking

Pay attention to your body while walking. Periodically check in with your posture:

Is your head aligned? Is your core engaged?

This kind of mindfulness helps reinforce good habits, preventing the return of forward neck posture over time.

Takeaway

In conclusion, forward head posture is not just a cosmetic issue but a clear indication that your body is out of balance.

When your head moves forward from its natural alignment, the extra strain on your neck, shoulders, and upper back can lead to chronic pain and even long-term damage to the spine.

This posture is considered “not normal” because it disrupts the body’s natural mechanics, causing unnecessary stress on muscles and joints.

Over time, if left untreated, forward head posture can lead to complications like cervical spine degeneration, tension headaches, and restricted movement.

Fortunately, walking with proper posture awareness can play a role in correcting forward head posture.

When combined with exercises like chin tucks and core engagement, walking encourages better alignment, relieves tension, and strengthens the postural muscles that support the head and neck.

By paying attention to your posture while walking, you can gradually correct the imbalance caused by forward head posture and maintain a healthier spine.

References:

The post Can Walking Really Fix Your Forward Head Posture? first appeared on Home.

How to Fix Vulture Neck Posture by Simple Standing Techniques?

YADAV.MADHUKAR53 — Sun, 25 Aug 2024 15:57:16 +0000

Ever caught a glimpse of yourself in a mirror and realized your neck is creeping forward like a vulture?

You’re not alone.

This posture problem, aptly named “vulture neck,” is more common than you think.

But don’t worry!

Fixing it doesn’t require a trip to the chiropractor or investing in fancy equipment. All you need are some simple standing techniques.

In this article, I will walk you through what vulture neck posture is, why it is problematic, and, most importantly, how to correct it with straightforward, effective standing exercises.

Contents of “How to Fix Vulture Neck Posture by Simple Standing Techniques” Article:

1) What Is Vulture Neck Posture?

2) The Consequences of Vulture Neck

3) The Science of Standing: Why Posture Matters

4) Simple Standing Techniques to Fix Vulture Neck

Technique 1: The Wall Test
Technique 2: Chin Tucks
Technique 3: Shoulder Blade Squeeze
Technique 4: Align Your Ears with Your Shoulders

5) How Long Does It Take to See Results?

6) Conclusion: Stand Tall and Beat Vulture Neck

What Is Vulture Neck Posture?

Vulture neck posture, also known as forward head posture (FHP), occurs when your head juts forward beyond its natural alignment with the spine.

Instead of your ears being directly over your shoulders, they’re positioned in front of them, creating that hunched, vulture-like appearance.

This misalignment can put extra strain on your neck and shoulders, leading to discomfort and even long-term health issues.

According to a study published in the Journal of Physical Therapy Science, forward head posture increases the load on the cervical spine by up to 30 pounds for every inch your head moves forward.

That is a lot of extra weight for your neck to carry!

The Consequences of Vulture Neck

So, why should you care about vulture neck?

Beyond the aesthetic concerns, this posture can have serious health implications. The most immediate consequence is neck and shoulder pain.

The misalignment causes muscles in your neck and upper back to work overtime to hold your head up, leading to muscle fatigue and discomfort.

But it does not stop there. Poor posture can also affect your breathing, as the forward head position compresses the ribcage and diaphragm, making it harder for your lungs to expand fully.

This can lead to shallow breathing, reduced oxygen intake, and even headaches.

Over time, untreated vulture neck posture can contribute to more severe conditions like cervical spine degeneration and chronic pain syndromes.

The Science of Standing: Why Posture Matters

Before we dive into the techniques, it is important to understand why proper standing posture is so crucial.

When you stand correctly, your body is in a natural alignment where your bones, muscles, and joints work efficiently together.

This not only minimizes strain on your body but also helps prevent injuries.

When you slouch or adopt a forward head posture, your body’s alignment is thrown off.

According to research published in the Journal of Orthopaedic & Sports Physical Therapy, poor posture leads to a cascade of musculoskeletal problems, including imbalances in muscle strength, joint wear and tear, and increased risk of injury.

Simple Standing Techniques to Fix Vulture Neck

Now that you know the risks of vulture neck, let me get to the good stuff—how to fix it!

Here are some simple, yet effective, standing techniques you can start using today.

Technique 1: The Wall Test

The Wall Test is a great way to check your posture and correct it in real-time.

Here is how you do it:

Stand with your back against a wall, with your feet about 6 inches away from the baseboard.
Press your lower back, shoulders, and head against the wall.
There should be a slight gap between your lower back and the wall, just enough to slide your hand through.
If your head isn’t touching the wall, gently tuck your chin and move your head back until it makes contact.

This position helps you become aware of what proper alignment feels like. The more you practice standing this way, the more natural it will become.

Technique 2: Chin Tucks

Chin tucks are a simple exercise that strengthens the muscles at the front of your neck, helping to pull your head back into alignment.

Here is how to do them:

Stand or sit up straight, with your shoulders relaxed.
Slowly tuck your chin towards your chest, creating a double chin. Make sure you’re not tilting your head down—this is a horizontal movement.
Hold the tuck for 5-10 seconds, then relax.

Repeat this exercise 10 times, twice a day. Over time, this will help retrain your muscles to hold your head in a more neutral position.

Technique 3: Shoulder Blade Squeeze

Your shoulders play a significant role in your posture. Strengthening the muscles between your shoulder blades can help you maintain a better standing posture.

Here is how to perform the shoulder blade squeeze:

Stand up straight with your arms by your sides.
Gently squeeze your shoulder blades together, imagining that you’re trying to hold a pencil between them.
Hold the squeeze for 5-10 seconds, then relax.

Do this exercise 10 times, twice a day. It will help open up your chest and bring your shoulders back, counteracting the forward head posture.

Technique 4: Align Your Ears with Your Shoulders

This technique is simple but effective for maintaining good posture throughout the day. It’s all about being mindful of your head position relative to your shoulders.

Here is how:

Stand up straight with your shoulders back and down.
Imagine a string pulling your head up towards the ceiling.
Gently move your head back until your ears are aligned with your shoulders.

Check in with your posture throughout the day, especially if you spend long hours sitting or looking at a screen. Making this small adjustment can go a long way in correcting vulture neck posture.

How Long Does It Take to See Results?

The good news is that with consistent practice, you can start to see improvements in your posture within a few weeks.

According to a study in the Journal of Rehabilitation Research and Development, participants who performed posture-correcting exercises regularly saw significant improvements in their forward head posture within just four weeks.

However, the key to success is consistency. These techniques should be incorporated into your daily routine to create lasting change.

Over time, as your muscles strengthen and your body becomes accustomed to proper alignment, maintaining good posture will become second nature.

Conclusion: Stand Tall and Beat Vulture Neck

Vulture neck posture may be a common issue, but it’s far from insurmountable.

By incorporating these simple standing techniques into your daily routine, you can correct your posture, reduce discomfort, and prevent long-term health issues.

Remember, the key is consistency. The more you practice proper standing posture, the easier it will be to maintain it naturally.

So, in order to to learn how to fix forward head posture fast, simply stand tall, keep your head aligned, and say goodbye to vulture neck for good!

References:

Mayo Clinic – Neck Pain: Symptoms and Causes

The post How to Fix Vulture Neck Posture by Simple Standing Techniques? first appeared on Home.

How to Fix Forward Head Posture with Ergonomics?

YADAV.MADHUKAR53 — Mon, 19 Aug 2024 08:30:35 +0000

To learn how to fix forward head posture with ergonomics, you need first understand what a text neck is and how your current lifestyle impacts your spinal posture.

Ergonomics is like the secret sauce to a comfy, productive workday!

It is all about tweaking your workspace so it hugs your body just right—no more awkward angles or weird aches.

Think of it as your personal VIP pass to working smarter, not harder, while keeping those pesky strains at bay!

Nonetheless, if you are compromising your posture for increasing your official productivity then, bad neck posture is imminent.

Most office goers and even those that have a cellphone suffer from text neck.

Well, here is how you can correct it by making slight changes to your existing lifestyle:

“How to Correct Forward Head Posture with Ergonomics” Article Index:

1) What is Forward Head Posture?

The Anatomy behind Forward Head Posture
“Tech Neck”: The Modern-Day Villain
Why You Should Care?
A Simple Adjustment

2) How is Ergonomics Responsible for Your Nerd Neck?

The Hidden Danger in Your Workstation
The Biomechanics of FHP
Ergonomics: The Silent Culprit

3) How to Fix Your Forward Neck using Ergonomics?

The Monitor Magic
Keyboard and Mouse Placement
The Chair Affair
Take Breaks and Move

4) Conclusion

What is Forward Head Posture?

Forward Head Posture (FHP) is like the awkward cousin of slouching, but instead of just your back, it’s your head that’s sneaking its way forward.

Imagine this: your head should be perched neatly above your shoulders, as if it is surveying the world from a proud, upright tower.

But thanks to modern habits, that tower starts leaning forward, turning your head into a curious explorer that’s ventured too far.

The Anatomy behind Forward Head Posture

Your spine is designed to be your body’s sturdy backbone (literally), and your head should sit comfortably on top of it, like a crown on a king.

However, when you spend hours glued to screens, your head often begins to inch forward.

This shifts the weight distribution, putting extra strain on the muscles in your neck and upper back.

These muscles, which are meant to hold your head up like a perfectly balanced seesaw, suddenly find themselves doing extra work, leading to tension and discomfort.

“Tech Neck”: The Modern-Day Villain

Let’s talk about one of the biggest offenders behind FHP: technology.

Whether it is texting, working on a laptop, or scrolling endlessly through social media, we are all guilty of leaning our heads forward.

This constant forward tilt has become so widespread that it even earned its own nickname—”Tech Neck.”

In a world of smartphones and laptops, FHP has become the posture problem of our times.

Why You Should Care?

You might think, “It is just a little tilt—what’s the harm?” But Forward Head Posture can lead to more than just neck stiffness.

Over time, it can cause headaches, shoulder tension, and even issues with breathing or swallowing.

The muscles in the neck and upper back get overworked, while others become weak and stretched out, setting the stage for long-term discomfort and even potential injuries.

A Simple Adjustment

The good news?

You can start fixing FHP by simply paying attention to your posture.

Every time you catch yourself leaning forward, gently pull your head back into alignment with your shoulders.

It is like reminding your head to sit back in its throne, where it belongs.

In summary, Forward Head Posture is a sneaky habit that can creep up on you, but with some awareness and minor adjustments, you can reclaim your upright posture and say goodbye to neck pain!

How is Ergonomics Responsible for Your Nerd Neck?

“Nerd Neck” might sound like a playful jab, but it’s actually a real issue, medically known as Forward Head Posture (FHP).

This condition occurs when your head juts forward from its natural position, placing undue stress on your neck and upper back. But what’s driving this shift in posture?

The answer often lies in your ergonomics.

The Hidden Danger in Your Workstation

In today’s tech-driven world, most of us spend hours at a computer, whether for work or leisure.

Research has shown that improper workstation setups are a significant contributor to FHP.

When your monitor is too low, your keyboard is poorly positioned, or your chair doesn’t offer adequate support, your body adapts in unhealthy ways.

A study published in the Journal of Physical Therapy Science found that prolonged use of computers and mobile devices can lead to Forward Head Posture, which increases the strain on the cervical spine.

The Biomechanics of FHP

Your head, which weighs approximately 10-12 pounds, is ideally balanced directly above your spine.

When aligned correctly, this weight is evenly distributed, reducing stress on your muscles and joints.

However, when your head moves forward by just one inch, the pressure on your neck increases significantly.

According to research in the Journal of Physical Therapy Science, this additional load can be as much as 10 pounds of extra force for each inch the head is forward.

This imbalance can lead to muscle fatigue, pain, and the development of chronic conditions over time.

Ergonomics: The Silent Culprit

The real issue often lies in how we interact with our workspaces.

Poor ergonomics—such as a monitor that is too low or a keyboard that requires you to reach forward—can force your head into a forward position.

A study published in Applied Ergonomics highlighted that individuals who work with poorly adjusted monitors are at a higher risk of developing musculoskeletal issues, including Forward Head Posture.

Over time, this constant forward head tilt can become a habit, leading to chronic pain and that all-too-familiar Nerd Neck appearance.

In summary, Nerd Neck is not just a quirky term—it is a posture problem often rooted in your ergonomic setup.

The science is clear: how you position your workspace can have a profound impact on your posture, leading to long-term consequences if not addressed.

How to Fix Your Forward Neck using Ergonomics?

If you’ve noticed your head creeping forward like it’s trying to escape your body, you might be dealing with Forward Head Posture (FHP).

Do not worry—your head isn’t planning an escape. But it is a sign that your ergonomics might need some fine-tuning.

Let’s dive into how you can fix your forward neck by making some simple, science-backed adjustments to your workspace:

The Monitor Magic

First things first: your monitor position is crucial.

When your screen is too low or too high, your neck ends up in an awkward position, straining muscles and pulling your head forward.

According to a study published in Applied Ergonomics, adjusting your monitor so that the top third of the screen is at or slightly below eye level can help you maintain a neutral neck position, reducing the strain on your cervical spine.

This small change can make a big difference in keeping your head aligned with your shoulders.

Keyboard and Mouse Placement

Your keyboard and mouse should be within easy reach—no stretching required!

When your arms have to reach forward, your shoulders follow, and soon enough, your head is leading the charge into Forward Head Posture territory.

A study in the Journal of Electromyography and Kinesiology found that proper keyboard and mouse placement can significantly reduce muscle strain in the upper body, which in turn helps keep your head in a healthier position.

Aim to keep your elbows at a 90-degree angle and your wrists in a neutral position.

The Chair Affair

Don’t underestimate the power of a good chair! Your chair should support your lower back and encourage you to sit back rather than slouch forward.

The Journal of Physical Therapy Science highlights that an ergonomic chair with lumbar support can help reduce the tendency to lean forward, thereby helping to correct Forward Head Posture.

Take Breaks and Move

No matter how perfect your setup is, sitting for long periods is a recipe for bad posture.

The Occupational Health Journal emphasizes the importance of taking regular breaks to move around and stretch.

Don’t worry, you need not to do cobra pose for this (pun intended!)

This helps reset your posture and gives your muscles a chance to relax and recover from any strain.

By making these ergonomic adjustments, you are not just fixing your Forward Head Posture—you are setting yourself up for a healthier, more comfortable workspace. Your neck will thank you!

Conclusion

In conclusion, understanding and Correcting Forward Head Posture (FHP) isn’t just about standing up straight; it is about creating an ergonomic environment that supports your body’s natural alignment.

Your lifestyle, especially how you interact with your workspace, plays a pivotal role in either aggravating or alleviating this common issue.

By now, you have seen how the seemingly small details—like the height of your monitor or the position of your keyboard—can significantly impact your posture.

These aren’t just minor tweaks; they are essential adjustments that can prevent long-term discomfort and even chronic pain.

Ergonomics is like the unsung hero of a pain-free workday, quietly keeping your neck, back, and shoulders happy while you focus on more important things—like finishing that last email or winning that game.

So, the next time you catch yourself leaning forward, remember: a few simple changes to your setup can make all the difference.

Your neck isn’t just a perch for your head; it is a vital part of your overall health and well-being.

Treat it right with some ergonomic love, and you shall be well on your way to a more comfortable, productive, and pain-free day!

References:

The post How to Fix Forward Head Posture with Ergonomics? first appeared on Home.

How I Fixed My Crane Neck Posture While I Slept at Night?

YADAV.MADHUKAR53 — Fri, 14 Jun 2024 16:58:03 +0000

To learn more on how I fixed my crane neck posture while I slept at night, you’ve got to read my article carefully.

While (I do agree that) it may sound too good to be true but even you can correct your forward head posture by merely adopting “good sleeping practices”.

So, is really possible to turn into a “human being” from a “bird”?

Well, that was just a joke. Actually, forward head is also commonly known as crane neck posture.

In reality, it is definitely possible to correct and fix your crane neck posture literally by learning how to sleep “right” at “night”.

To know more, just read on:

Contents of How I Fixed My Crane Neck Posture While I Slept at Night Article:

1) What does Crane Neck Refer to in Humans?

2) How did I Get Bad Neck Posture?

3) Is Crane Neck Posture Life Threatening?

4) How I Fixed My Crane Neck Posture by Changing the Way I Sleep?

5) The Final Results after a 30 Day Trial

What does Crane Neck Refer to in Humans?

A crane neck can be described as a condition wherein the neck of the concerned individual is driven towards a certain direction. This is a purposeful act that is not considered natural.

As you may have often overheard the phrase “craning the neck”, this in turn implies straining your neck and head in a particular angle in order to view the desired object.

In human beings, a crane neck posture can be described as a deliberate act to stretch your head to achieve your aim.

These “main aims” that I can think of are:

@ working on a laptop,

@ watching videos on your cellphones,

@ reading a book for long hours without maintaining natural neck position – probably lying down and reading a book,

@ habit formation that takes months or years to take effect (and)

@ chronic depressive tendencies that force you to look down.

Please Note: Our present day lifestyles are driven towards achieving material goals and NOT towards achieving good physical or mental health.

Hence, the reasons for developing crane neck posture are endless indeed.

How did I Get Crane Neck Posture?

My story is somewhat similar. My forward neck was a result of lifestyle choices. When I was young, the position of my neck and head was normal.

While I had a slight curve in the cervical spine, it is completely natural and necessary to have one. This natural curve of the cervical spine allows the head to rest atop the neck in a seamless manner.

In my case, my head was hunched and my neck stretched forward. I did this so as to get as close to the computer screen as possible. Sitting in front of the computer screen for hours daily made my forward neck a permanent posture.

As time passed and months turned into years, my cervical neck had completely lost its natural shape. So, regardless of what activity I performed, my head was always a few inches ahead of my cervical spine.

For example, even when I took a walk to the nearest grocery store, my head was always sliding forward. This is how I got a crane neck posture.

Is Crane Neck Posture Life Threatening?

Who said that??? No, it is not life threatening but crane neck posture does have adverse health complications.

The most common health complications related to crane neck posture that I have faced are:

@ pain in the neck area

@ stiffness of the muscles located in the upper back area.

@ pain in the upper back area. In fact, the muscles located in the upper back seem stiff and shortened.

@ In the later stages, I started to have breathing issues because the muscles in front of my neck had weakened. This was because my chin was always pointing forward thereby blocking my wind pipe.

@ I was constantly facing issues with my natural body posture. I could not even complete a single activity without sliding my head forward.

@ For every inch that my head slid forward, my cervical spine was bearing an added weight of approximately 10 pounds.

@ My lung’s capability to inhale and exhale was reduced by almost 30%.

@ I became shorter by almost 1.5 inches.

@ I was told that the blood flow to my brain had also decreased owing to my bad neck posture.

@ My forward hunch made me look awful. I felt nervous and bad about my own posture. It definitely affected my mental health.

@ My digestion weakened and I often felt dizzy.

@ Finally, I felt fatigued and tired without having made any extra effort to exert myself physically.

Basically, my bad neck posture had given rise to a myriad of health complications. The aches and pains in the head, upper back and neck were nagging me the most.

I was so irritated with the aches and pains that I was ready to do anything to get rid of them.

How I Got Rid of My Crane Neck Posture by Changing the Way I Sleep?

Of all the methods that I was advised by my friends at the office, I found none to be practical. So, I decided to pay a visit to a holistic health professional.

She also happened to be a trained and certified physiotherapist as well as a sleep therapist.

What the medical representative advised was shocking indeed.

She said that if I was to learn how to fix my bad neck posture then, I needed to first learn how to sleep properly.

Identifying My Incorrect Way of Sleeping:

Before I even knew it, I was under the impression that I could sleep the way I wanted. Flat on the belly, feet dangling off the bed, head twisted to the side and arms sprawled in all possible weird angles.

After all, sleeping was an act of rejuvenating the body and mind. So, I let my body and mind determine how I slept.

I was wrong.

Just like you need to maintain optimal head position to avoid a forward neck, you also need to maintain optimal sleep posture.

Ironically, your current sleeping position has a lot to do with your current head and neck posture.

So, I needed to learn how to sleep properly. The forward head fix thereafter was almost overnight.

Here is how I did it:

I Got Hold of a Suitable Pillow:

The first thing that my sleep therapist pointed out was to get myself a suitable pillow.

A cervical pillow is one such suggestion. It is devised by orthopedics. This pillow is shaped to provide optimal support to my head and shoulders while I sleep.

As a cervical pillow allows me to maintain my natural neck position even while I sleep, the nerves, tissues, muscles and joints of the neck and upper back are provided with optimal rest.

Basically, a cervical pillow shall help maintain the natural curve of my cervical spine.

What all did I Look Out for while Choosing a Cervical Pillow?

@ I first checked the ergonomics. The design and make of the pillow should be ideal to offer optimal head and neck support.

@ I sought a size that seemed to fit my head and shoulders properly. I found that adult pillows have the same shape and size. Only kids have a different size.

@ I opt for memory foam based cervical pillows. These are best suited to take the natural shape of your head and neck.

@ I then ensured that the fabric used in making the pillow was safe for my skin. I prefer hypoallergenic material.

@ I also made sure that I could remove the external layer of the pillow as and when I felt the need to give it a wash. After the wash, I should also have the option of re-attaching the cover to the pillow.

@ I also looked for a fabric that felt warm in cold weather season and cool in hot weather season.

@ Finally, I sought a fabric that was sweat resistant in nature. The last thing I wanted was to sweat profusely when I slept at night.

How did the Cervical Pillow Help Me?

@ Within a few days of using the cervical pillow, I felt immense comfort on my neck and upper back area.

@ The aches and pains that usually bothered me at night reduced by at least 50%.

@ Most importantly, the memory foam allowed my cervical spine to retain its original shape.

@ After about 1 month of using the cervical pillow, I final managed to sleep for 8 hours without waking up.

I Got Hold of a Suitable Mattress:

While learning how to fix forward head posture fast, I realized that a suitable mattress is important. I learnt that old and tattered mattresses with undulating cushion, tend to harm the cervical spine.

If I was to correct the muscles in my neck and head then, I had to choose the right mattress. So, after replacing my old pillow with a new one, I got about changing the mattress.

What did I Look Out for while Choosing a Mattress to Ease My Forward Neck?

@ First and foremost, I looked for a mattress that offered medium firmness. These mattresses are known to offer optimal support to my spine and shoulders.

@ Second, I chose the material of the mattress. Instead of opting for memory foam (like I had done for the pillow), I opted for a hybrid mattress. It was a combination of memory foam and latex. It offered optimal support to my spinal column.

@ Finally, I analyzed my sleeping position. I often slept on my back or the side. So, a medium to firm mattress is ideal for my sleeping position. Very rarely did I sleep on my stomach (which is a very good sign).

How did a Hybrid Mattress Help Me?

@ First and foremost, the hybrid mattress offered immense support to my spine.

@ It was a combination of spring coils and latex. It also had memory foam. So, it helped provide comfort to my shoulders and neck muscles.

@ I also felt comfortable while sleeping on a hybrid mattress as compared to sleeping on the older one.

@ The compatibility of this mattress to maintain a balance between “heat” and “cold” is simply superb. This stopped me from sweating in heat or feeling chilled during the cold weather season.

I Learnt the Correct Body Positioning for Sleeping:

In order to fix my crane neck posture, I had to learn how to sleep correctly. For this reason, I learnt the art of aligning my body in sync with what my spinal column demanded from me.

Simply put, I changed the manner in which I slept.

Here is what all I did:

Achieving the Perfect Head and Neck Position:

First, I practiced proper head posture while standing straight. I then copied the same position when I slept. This helped my memory foam pillow to support my head and neck properly.

Here is how I achieved this position:

@ I first shrugged my shoulders. I made sure that I almost touched the tip of my ears with the help of my shoulder blades.

@ Then, I pushed both my shoulders backwards. My upper back muscles were pushed back in such a manner that I could place a coin in between my spine without dropping it.

@ I then dropped my shoulders towards my hips without losing the tautness in my spine.

@ This action pushed my chest out.

@ If you look closer to the mirror then, your profile should showcase the lobes of your ears parallel to your shoulder blades.

@ This is the correct head and neck posture. You need to maintain this posture when you sleep at night.

Please Note: I did have to practice a bit (a few days to be precise) in order to get this right.

How I Adjusted My Body while Sleeping on My Back?

I am habitual of sleeping on my back and the sides. So, I had to adjust my body to both these sleeping position in my own way.

Here is what I did when I slept on my back:

@ I used the neck wedge pillow (the cervical one that I’ve mentioned above) whenever I slept on my back. It helps ease my neck and shoulders while I sleep on my back.

@ I had purchased a triangle pillow for experimentation purposes when I slept on my back. A triangle neck wedge pillow with a 10 inch width seemed to work best for me.

@ I added a knee wedge pillow with my cervical neck pillow to provide the much needed comfort to my cervical spine and back area. This worked wonders for me.

@ The knee wedge pillow seemed to work wonders by helping me maintain optimal spine position as I slept. It took the strain off my legs and lower back.

How I Adjusted My Body while Sleeping on My Side?

I also slept on my sides. It could be both the left and the right hand side. This too is considered to be a good sleeping posture. Nonetheless, I had to make certain changes to it in order to fix my forward neck.

Here is what I did:

@ Whenever I slept on my sides, my body used to turn into a “bow”. So, if someone looks at me sleeping, he would assume that my body was shaped like a bow.

@ To ease this unnatural “curl”, I placed a large pillow in between my legs.

@ I make sure to shift the pillow as close as possible to my rib cage.

@ On the pillow that separates my legs, I place the arm that is NOT resting on the mattress. The leg NOT resting on the mattress too is placed onto the same pillow.

@ This position enables me to avoid the “curving” posture that I am used to adopting when I fall asleep.

@ Apart from stopping me from curling while asleep, the leg separating pillow also provides maximum rest/comfort/support to my cervical spine.

The Final Results after a 30 Day Trial

I tried the new sleeping position along with the new pillows and mattress for a period of 30 days.

On the first week, everything seemed the same.

Nonetheless, during the second week, I started to feel the positive effects of sleeping right. The aches and pains in my upper back and neck area reduced considerably.

In the third week, I was able to maintain normal head posture even when I was awake. The correct neck posture that I had learnt while I slept, remained with me during the day. This helped me maintain proper head posture while I went about my daily chores.

On the fourth week, I was able to maintain a normal spine posture without the aid of the leg separator pillow. Moreover, I was able to maintain a normal 8 hour sleep at night.

The ability to sleep for 8 to 9 hours without waking up (at least 3 to 4 times) at night is a simple indicator that my bad neck posture had indeed improved for the better.

Earlier, I used to wake up at least 3 times during the night owing to my aching neck and upper back muscles.

In the end, I would highly recommend others (experiencing crane neck posture) to first learn how to sleep in the correct posture. Doing so would not only help fix your bad neck posture fast, it would also boost your overall health.

References

The post How I Fixed My Crane Neck Posture While I Slept at Night? first appeared on Home.

How I Fixed My Nerd Neck Overnight?

YADAV.MADHUKAR53 — Sun, 09 Jun 2024 19:09:50 +0000

If you want to learn how I fixed my nerd neck overnight then, do read my article carefully. While an overnight fix may seem “too good to be true” yet, it is definitely possible if you learn how to fix forward head posture fast.

I had nerd neck and I was carrying my vulture neck posture for a good 6 years. It was first ignorance and then, laziness that caused me to avoid taking my forward neck seriously.

Nonetheless, when the aches and pains backed by lack of optimal neck mobility struck me hard, I realized it was time to make a change. Believe it or not, I made this change – Overnight!

So, how did I do it? Well, read on to find out:

Contents of How I Fixed My Nerd Neck Overnight Write-Up:

1) The Mystery Surrounding Nerd Neck?

2) What was the Real Reason behind My Nerd Neck?

3) Top 8 Ways to Confirm if I Really had Nerd Neck or Not?

4) How I Fixed My Nerd Neck Overnight?

5) Takeaway

The Mystery Surrounding Nerd Neck?

Most of us reading my article are already aware of what a nerd neck is. Those who are not – well, let me explain:

This is a term that is used to denote an improper head or neck posture. Basically when your head is one or more inches ahead of the cervical spine, it is termed as a nerd neck.

While I do agree that the neck curves naturally to enable the head to sit tight and the chin to tilt forward, nonetheless, when you have a nerd neck, this natural curve is significantly enhanced or increased.

When someone looks at you, it appears as if you are stretching your head and neck forward to seek an object that is way beyond your reach.

To correct this posture, you tend to shift your chin upwards and push your head backwards.

This is incorrect and injurious.

Doing so, adds unwanted strain onto the uppermost portion of your cervical vertebrae. So, in a bid to fix your nerd neck, you end up increasing it even further.

So, why Call it a Nerd Neck?

Well, people with intellectual pursuits are known to sit for hours at length, reading a book or working on their laptops. People with intellectual pursuits are also termed nerds.

Now, coming back to the mystery!

This prolonged devotion towards laptops or academic books forces a nerd to strain his/her neck and head forwards. After all, reading, writing or working in front of a media screen for hours, forces the neck to lose its natural posture.

So, this unwanted act of pushing your head forward for almost every activity spoils your body’s natural balance. Besides, it also weakens the muscles of your neck and upper back.

So, you may not be a nerd yet, you may have a nerd neck.

What was the Real Reason behind My Nerd Neck?

I do not qualify as a nerd from any angle whatsoever. Nonetheless, I do have a nerd neck.

Do you know why?

Well, because I am always pushing my head forward and adding pounds after pounds of unwanted weight onto my cervical spine.

The Office or Video Games – Who is to Blame???

The reason for my forward head posture was first my passion for playing video games on my cellphone. Nonetheless, when I grew up, this passion was diverted towards completing my office assignments on my laptop.

So, it was a concoction of both.

First, it was the video games and then, the compelling notion to excel in my work front that took a permanent toll on my posture.

Nonetheless, the 2 inch tilt of my forward head was not limited to my laptop. It soon became a part and parcel of my life.

In a nutshell, while walking, reading a book (which I almost never did), fetching groceries, talking and even sitting idle, my head slid 2 inches forward by default.

Bad Posture was My Choice:

So, my bad neck posture was owing to my personal choice. I did not have a forward neck by birth. Hence, I cannot blame it to my genetics.

My text neck was a handiwork of a systematic destruction to the natural cervical posture that was unknowingly coined by me.

If I wanted then, I could have continued working on the laptop, watched reels, read books, took a walk and fetched groceries without compromising on my natural neck and head posture.

What was needed on my part was a conscious effort to try and maintain a head position that is closest to its natural form.

For this, I needed to:

@ first, learn if I actually have bad neck posture,

@ second, learn what correct head posture is,

@ finally, learn how to fix my forward head posture fast at home.

So, let us discuss all these three aspect in detail:

Top 8 Ways to Confirm if I Really had Nerd Neck or Not?

While your friends and family members may claim that you have forward head posture, it is very hard for you to believe them. Unless and until you are certain of it, you consider your posture as ideal.

At least I did!

So, here is a list of the top 8 questions that I answered to confirm my doubt:

Q-1: Do I have tension headaches?

A-1: Yes, I do have pain in the head that is comparable to mild or moderate in intensity.

Q-2: Do my shoulders and neck pain?

A-2: Yes, I have a numbing pain in my neck. It is almost as if, it is constant and a part of my life. On the other hand, the pain in my shoulder comes and goes.

Q-3: Do I suffer from a kyphosis hump?

A-3: Now I know why my buddies at workplace teased me by calling me ‘Rambo’. Yes, I do have shoulders that tend to slope forwards. I guess, you also term these as rounded shoulders.

Q-4: Do I suffer from muscle cramps often?

A-4: Absolutely yes. Most of these cramps are focused onto my lower half of the body – the calf area. Moreover, these cramps occur the first thing when I wake up in the morning.

Q-5: Do I get tired without doing any substantial physical activity?

A-5: Absolutely yes. In fact, I get fatigued just sitting on my easy chair or watching TV. And if I head out in the sun for just 5 minutes, I feel as though my entire body is drained of all the energy.

Q-6: Do I have pain in the jaw?

A-6: No, not really. It is not a pain but I do face an issue with regards to opening and closing my mouth. So, in a way, my jaw does not function as seamlessly as it did earlier.

Q-7: Does your arm and legs pain?

A-7: Well, to be very honest, I sometimes have a tingling sensation in my arms. At times, this tingling sensation stretching to my legs as well.

Q-8: Do I keep awake most night and have a tough time falling asleep?

A-8: Yes, this issue has also cropped up recently. I started to suffer from insomnia. Nonetheless, after lying in bed for an hour or two, I do manage to fall asleep. This is however a clear sign that I am not being able to sleep normally.

Tip: So, most of these questions (forward head posture checklist) resulted in an “affirmative” answer. This was a clear indicator that I was indeed suffering from a nerd neck.

How I Fixed My Nerd Neck Overnight?

So, we now come to the BIG question. How did I manage to reverse nerd neck literally overnight?

Well, to be very honest, my forward head posture fix was not achieved in 24 hours. Nonetheless, the process to fix my bad neck was achieved in a 24 hour time period.

So, how did I achieve the impossible? Kindly read on to know more:

The Acknowledgement:

The first step that I took was to make myself realize that I actually suffered from nerd neck.

So, I paid particular attention towards my head motion when I worked on a laptop or walked on the road or drove my car. For this, I installed a camera in my car and my workplace.

I then watched the video clips very carefully. In most cases, my neck was always sliding forward. It was at least 1.5 inches ahead of my neck’s natural posture.

This realization was vital because I needed to fix my bad neck posture issues. If I continued to think that everything was all right then, how could I fix my forward neck???

I Changed the Way I Handled Things

The second most important thing that I did was to adjust the way I handled my everyday activities.

@ To start with, I started to sit upright and kept my laptop screen at eye level.

@ I also adjusted my computer chair in such a manner that it forced me to NOT slouch while sitting on it.

@ When I drove my car, I sat in an upright position. I also ensured that I was able to look clearly into the rear view mirror without having to tilt my head up.

@ I even tried to look in front of me (at eye level) whenever I took a walk, jog or spoke to others.

@ I also viewed several videos that explained what an ideal head and neck posture really is.

@ I used a pillow that was fortified with memory foam. This was a cervical friendly pillow. It helped me achieve optimal neck posture when I slept at night.

I Got In Some Stuff & Got Rid of Some:

The next thing that I did was to chuck everything that was putting undue pressure onto my upper back and neck, out of the house.

This included my hand-held grocery bag, my academic books that were way too thick and heavy and finally, my old wooden chair that I had used for working on my desktop.

These I replaced with a “state of the art” computer chair and an ergonomic keyboard for my laptop. I also purchased a backpack for buying and storing my groceries into.

All these minor tweaks were directed towards improving my neck and head posture. To my utter surprise, they helped me a lot in fixing my forward neck naturally.

I Used Special Oils and the Palms of My Hands:

I started to massage my neck and upper back using my own hands. This perhaps was the easiest and most effective way to stimulate my weak neck muscles.

I also made use of cold pressed mustard oil or olive oil for the same. These massage sessions lasted 2 to 5 minutes. This is because massaging the back of my neck using my own hands was not at all easy.

Nonetheless, I performed these massages 2 to 5 times a day. The end result was simply fantastic indeed. Just 1 month later, my neck and upper back felt much better.

The aches and pains reduced and my neck muscles felt considerably stronger.

I Exercised my Neck Muscles:

The next offensive move to fix my nerd neck was to strengthen the muscles of my neck and upper back. For this I started to indulge in neck rotation.

@ Weighted Neck Thrusts:

I then twisted my neck to the left, while standing straight. I placed a 2 pound plate onto the right side of the head. Maintaining natural body posture, I pushed the plate upwards, using my right hand for support.

I performed 7 repetitions of this exercise.

I switched sides so as to accommodate both my left and right side of the head. This helped strengthen my neck muscles that were located on either side of the cervical spine.

@ Band Based Neck Exercises:

I also purchased a pair of resistance bands. Placing one end of the band onto the back of my head, I hooked the other end to the wall. I walked back till the resistance offered by the band was perfect.

I then pushed my head down thereby tucking my chin to my chest. Then, I pulled back without shifting my feet. This offered resistance on the back of my neck.

I performed 7 to 12 repetitions of this exercise to complete 1 set. I performed 3 sets of this exercise. So, the muscles located on my upper back and the back of my neck became stronger.

I Visited a Physiotherapist:

I also paid a visit to a physiotherapist. During that visit, I found that a few “chin specific exercises” really worked wonders in easing my forward neck. The most popular of these was ‘chin-tucks’.

I also had the physio perform his choicest rehabilitation based exercises. These seemed helpful but the sessions suggested by the doctor were far too many and the cost was way too high.

So, I decided to opt for home based forward neck treatment (the DIY method).

I Borrowed a TENS Machine:

The next thing I did was call up my buddy who had a TENS unit. This machine had tiny electrodes that I attached to the skin located at the back and side of my neck – just where the pain was.

The sticky pads or electrodes were connected by wire to the TENS unit. The electrical impulses thus delivered by the machine really helped relieve the pain in my upper back and neck.

Did I like it?

Well, the electrical currents delivered by the TENS unit were a bit frightening for me. While it did the trick, I personally preferred opting for an easier – exercise based therapy to fix my nerd neck.

Takeaway

Worrying too much that your neck posture is like that of a vulture or a crane, is a nerd’s thought process (pun intended).

While I did have a nerd neck for almost 6 years, without even realizing its presence, my acceptance to this bad neck posture made me fix my nerd neck overnight.

So, you too need do the same.

Accept that your posture is not perfect or natural. Also, do accept that if you continue to live your life with a forward neck then, your physical and mental complications would only increase.

To ease this suffering, first accept that you have a forward neck posture. Then, make an action plan to change it overnight. The final outcome may take a few weeks to a few months but, the end result would be nothing less than “fantastic”.

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