Forward head posture, often caused by prolonged use of devices and poor posture habits, is when the head juts forward in front of the shoulders, putting strain on the neck and upper back muscles. This imbalance can lead to neck pain, headaches, and long-term spinal issues. Recognizing this posture is the first step to correcting it—watch for symptoms like a rounded upper back, a tilted chin, and neck discomfort. Awareness of how often you look down or hunch over can help you take the first steps to a healthier spine.

Exercises to Realign and Strengthen

To address forward head posture, regular exercises that strengthen neck and upper back muscles are essential. Start with chin tucks: sit up straight, pull your head back as if trying to create a “double chin,” and hold for a few seconds. This strengthens neck muscles and retrains them to align properly. Additionally, shoulder blade squeezes help strengthen the back, supporting better head positioning. Perform these exercises daily to gradually improve posture. Incorporating ergonomic adjustments, like raising your screen to eye level, can also help maintain these improvements. how to fix forward head posture