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What does it mean to have a forward head posture? Scholar's neck, text neck, and nerd's neck have been nicknames for it over the years.

The forward slanting of the neck defines the condition. The condition puts a great deal of strain on your shoulders and neck. Too much time spent slumped over a phone or at a computer causes forward head position. It affects the tissue linked to the cervical spine, resulting in excruciating neck pain.

How this poor position practice started

It is not easy to stay away from technology in today's world. People spend numerous hours on their phones or tablets, and the majority of the time, they sit with poor posture.

Because of poor office ergonomics, anyone who sits at a desk for long period is likely under this condition. 

If you work in an office, you are undoubtedly already aware of this problem and how serious it can be. Continue reading to understand how to correct forward head position.

How to get rid of your forward head posture

You can address the forward head position in a few different ways.

Exercise

Doctors' most common recommendation is to incorporate exercise into your everyday regimen.

Thirty minutes of exercise three to four times a week will help you avoid neck pain and reclaim your former posture. Lifting weights or engaging in high-intensity activity is beneficial to your back and neck, as well as your overall health.

Have a good diet

Vitamin supplementation and a healthy diet are sometimes disregarded. Make sure you do not make this error, as a good diet will significantly help your muscles and tissues.

Keep the proper distance to the screen

From an ergonomics point of view, while working on a computer, it is suggested by scientists to keep 75cm to the computer screen in order to protect eyes as well as your neck.

Do some neck stretch

When you are working, it is always a good idea to stretch every hour or so. People who have a forward head posture will benefit from neck stretching exercises. Here are a few necks stretches to try:

• Tilt your head forward and hold it there for five seconds. When you are finished, return to your original location. Repeat for a total of five reps.
• Tilt your head to the left for five seconds, and then let go. Carry on with the right side in the same manner. For one minute, massage and pinch the area between your ears and collarbone.
• Pull your shoulder blades together and hold for 10 seconds while standing with your feet shoulder-width apart. For optimal benefit, aim for 15 to 20 reps.
• These are just a few stretching exercises you can do as part of your workout. If you have a forward head posture, it is in your best interest to do the above stretch.

Pay a visit to the chiropractor

Visiting a chiropractor can aid in adjusting your joints, allowing you to rectify your neck posture gradually. They know just how to straighten the spine so that you can resume normal motion and be pain-free.

Their neck work stretches the tissues and allows unfettered blood flow via certain places. After seeing the chiropractor, you could notice that some of your other problems fade away.

The benefits of spinal alignment can be felt throughout the body, with many reporting reliefs from headaches, leg discomfort, and shoulder pain.

You will experience improvements if you combine the tips stated above with a regular visit to the chiropractor.