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<html><head><meta name="color-scheme" content="light dark"></head><body><pre style="word-wrap: break-word; white-space: pre-wrap;">{"id":4337,"date":"2019-10-16T00:00:00","date_gmt":"2019-10-16T00:00:00","guid":{"rendered":"https:\/\/www.uprightpose.com\/blog\/forward-head-posture\/"},"modified":"2026-05-18T14:54:28","modified_gmt":"2026-05-18T14:54:28","slug":"forward-head-posture","status":"publish","type":"post","link":"https:\/\/www.uprightpose.com\/blog\/forward-head-posture\/","title":{"rendered":"How to Fix Forward Head Posture"},"content":{"rendered":"\n<p class="\"wp-block-paragraph\"">Most of us are taught from a young age to put our best foot forward when trying to make a good impression. One body part we should not be putting forward, figuratively or otherwise, is our head. Forward head posture \u2013 more commonly known as \u201cText Neck\u201d or \u201cScreen Slouch\u201d \u2013 is a musculoskeletal state where the head appears to be positioned <em>in front of<\/em> the body. Without getting too technical, this occurs when the skull is out of alignment with the spine, causing it to lean forward in an unhealthy and, frankly, unattractive manner (think Mr. Burns from The Simpsons). What does this mean for approximately 78% of the population affected by this less-than-desirable posture? Are you among them and what can be done to correct it? Read on for all the answers.<\/p>\n\n\n\n<h3 class="\"wp-block-heading\""><span style="\"color:" #333333;\"="">How to Identify Forward Head Posture<\/span><\/h3>\n\n\n\n<p class="\"wp-block-paragraph\"">There\u2019s a simple test you can do at home to determine whether your head and neck are out of sync. Stand with your back against a wall and your heels shoulder-width apart. Press your butt up against the wall (no twerking now!). Make sure your shoulder blades are touching the wall \u2013 it may help if you squeeze your shoulder blades together. Next, check to see if the back of your head is touching the wall. If it isn\u2019t, there\u2019s a good chance you have forward head posture, which usually also means weak neck muscles.<\/p>\n\n\n\n</p><p class="\"wp-block-paragraph\"">The symptoms of forward head posture are many and varied. They range from neck pain and upper back pain to headaches, migraines, and even sleep disorders. Telltale signs include overly rounded shoulders and a craned-forward neck that can make you appear old before your time.<\/p>\n\n\n\n</p><p class="\"wp-block-paragraph\"">It\u2019s hard to pinpoint the exact cause of forward head posture because it varies from person to person. However, one should look out for the usual suspects: extended smartphone\/computer use, sleeping without proper head\/neck support, driving for long stretches, carrying heavy backpacks. Essentially, any activity that requires you to do things with your arms out in front of your body (which, let\u2019s face it, is pretty much everything). The risk of developing forward head posture increases if you have a profession that involves repetitive hand movements (e.g., computer programmers, hairstylists, dentists… that guy who stands on the runway and waves at airplanes, etc.). Equally risky are hobbies that make dominant use of one side of the body (e.g., golf, swimming, martial arts, etc.).<\/p>\n\n\n\n</p><h3 class="\"wp-block-heading\""><span style="\"color:" #333333;\"="">Just How Harmful Is This Type of Posture?<\/span><\/h3>\n\n\n\n<p class="\"wp-block-paragraph\"">If left unchecked, forward head posture can lead to all sorts of long-term health issues such as shoulder pain and reduced mobility, arthritis of the neck, bulging or herniated discs, to name a few. More and more people are coming around to the idea that prevention is better than cure and are seeking wellness solutions that protect their bodies from potential strain or injury. Thanks to <span style="\"color:" #67bc46;\"=""><a style="\"color:" #67bc46;\"="" href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2F%2F%26amp%3Bquot%3B">advances in wearable health tech<\/a><\/span> and increased awareness surrounding the problem, forward head posture is now totally preventable.<\/p>\n\n\n\n<div class="\"wp-block-image\"">\n<figure class="\"aligncenter\""><a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fproducts-2%2F%2F%2F%26amp%3Bquot%3B"><img decoding="\"async\"" class="\"wp-image-10112" aligncenter\"="" src="https://www.uprightpose.com/"https:////www.uprightpose.com//blog//wp-content//uploads//2019//10//BikeEmail-3.jpg/"" alt="\"\"" \=""><\/a><\/figure>\n<\/div>\n\n\n\n<h3 class="\"wp-block-heading\""><span style="\"color:" #333333;\"="">How to Fix Forward Head Posture<\/span><\/h3>\n\n\n\n<p class="\"wp-block-paragraph\"">If you\u2019ve read this far and are scared to lift your pinky finger for fear of screwing up your posture, you can breathe a sigh of relief. There are a number of practical measures you can take today to safeguard your back health for years to come.<\/p>\n\n\n\n</p><h4 class="\"wp-block-heading\""><span style="\"color:" #333333;\"=""><strong>The <\/strong><strong><em>Spinal <\/em><\/strong><strong>Stretch<\/strong><\/span><\/h4>\n\n\n\n<p class="\"wp-block-paragraph\"">When we\u2019re immersed in our work, it\u2019s so easy to forget our basic needs like drinking water, taking bathroom breaks, and stopping to stretch our bodies. It\u2019s what separates us from the robots. Sitting for extended periods puts a tremendous strain on our necks and backs. The best way to relieve this pressure is simply to get up and move around.<\/p>\n\n\n\n</p><p class="\"wp-block-paragraph\"">Surely you can spare 60 seconds every couple of hours to do neck stretches? That minute might actually save your neck!<\/p>\n\n\n\n</p><h4 class="\"wp-block-heading\""><span style="\"color:" #333333;\"=""><strong>Fix Your Ergonomics<\/strong><\/span><\/h4>\n\n\n\n<p class="\"wp-block-paragraph\"">If you\u2019re going to be <a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fblog%2F%2Fproper-computer-posture-how-to-avoid-pain-while-typing%2F%2F%2F%26amp%3Bquot%3B" target="\"_blank\"" rel="\"noreferrer" noopener\"="" aria-label="\"sitting" in="" front="" of="" a="" computer="" (opens="" new="" tab)\"="">sitting in front of a computer<\/a> for hours at a time, you should probably <span style="\"color:" #67bc46;\"=""><a style="\"color:" #67bc46;\"="" href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fblog%2F%2Fhow-to-improve-your-posture-at-work%2F%2F%2F%26amp%3Bquot%3B">make sure you\u2019re not putting yourself at unnecessary risk<\/a>.<\/span> Raise your screen so that the top third is at eye-level \u2013 if it\u2019s not the adjustable kind, you may need to prop it up on a pile of books or adjust the height of your desk or chair. It\u2019s also worth considering how far your face is from the screen. Aim for somewhere between 18 and 24 inches (45.7 and 61cm) and position your chair accordingly.<\/p>\n\n\n\n<h4 class="\"wp-block-heading\""><span style="\"color:" #333333;\"=""><strong>Protect Your Neck<\/strong><\/span><\/h4>\n\n\n\n<p class="\"wp-block-paragraph\"">If you\u2019ve ever woken up with a sore neck from \u201csleeping funny\u201d, you\u2019ll know there\u2019s nothing remotely humorous about it. It\u2019s a sign that you have poor sleep posture (yes,<span style="\"color:" #67bc46;\"=""> <a style="\"color:" #67bc46;\"="" href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fblog%2F%2Fposture-and-sleep%2F%2F%2F%26amp%3Bquot%3B">it\u2019s a thing<\/a><\/span>) and you\u2019d be well advised to nip it in the bud before it becomes a waking nightmare. Get yourself a supportive neck pillow that firmly cradles your head and keeps it from rolling off the edges. Memory foam pillows are a good option as they conform to the natural curvature of your head and neck.<\/p>\n\n\n\n<h4 class="\"wp-block-heading\""><span style="\"color:" #333333;\"=""><strong>Train That Crane!<\/strong><\/span><\/h4>\n\n\n\n<p class="\"wp-block-paragraph\"">When you think of posture trainers, those unsightly back braces and back belts probably come to mind. What is this, the 1930s?! Today, there are far more advanced solutions on the market, such as the UPRIGHT GO 2. This tiny smart wearable has been specially designed to correct forward head posture by promoting proper body alignment. And that\u2019s not all it does. Training with the GO 2 helps the user build strength in their core and back muscles \u2013 the very foundations of upright posture. As they develop muscle memory, users are able to stay upright for longer\u2026 even without the device. Adopting a more open body position has the added benefit of increased blood flow and oxygen, which are known to improve brain function.<\/p>\n\n\n\n</p><p class="\"wp-block-paragraph\"">Are you ready to face forward head posture head-on?<\/p>\n\n\n\n</p><p class="\"wp-block-paragraph\"" style="\"font-size:23px\""><strong><span style="\"color:" #67bc46;\"=""><a style="\"color:" #67bc46;\"="" href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fproducts-2%2F%2F%2F%26amp%3Bquot%3B">Try the UPRIGHT GO 2 today<\/a><\/span><\/strong><span style="\"color:" #67bc46;\"=""> <\/span>\u2013 it\u2019ll give new meaning to forward-thinking!<\/p>\n\n\n\n<p class="\"wp-block-paragraph\""> <\/p>\n\n\n\n</p><figure class="\"wp-block-image\""><a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fproducts-2%2F%2F%2F%26amp%3Bquot%3B" target="\"_blank\"" rel="\"noreferrer" noopener\"=""><img decoding="\"async\"" class="\"wp-image-10119" aligncenter\"="" src="https://www.uprightpose.com/"https:////www.uprightpose.com//blog//wp-content//uploads//2019//10//banner-5-1-1.png/"" alt="\"\"" \=""><\/a><\/figure>\n\n\n\n<p class="\"wp-block-paragraph\""> <\/p>\n\n\n\n</p><p class="\"wp-block-paragraph\""> <\/p>\n","protected":false},"excerpt":{"rendered":"</p><p>Most of us are taught from a young age to put our best foot forward when trying to make a good impression. One body part we should not be putting forward, figuratively or otherwise, is \u2026 <\/p>\n","protected":false},"author":30,"featured_media":4338,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[328,379],"tags":[],"class_list":["post-4337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-wellness"],"yoast_head":"\n<title>Forward Head Posture (Text Neck): Causes & How to Fix It<\/title>\n<meta name=\"description\" content=\"Forward head posture \u2014 a.k.a. text neck \u2014 puts your head in front of your shoulders, straining your neck muscles. Learn what causes it and exercises to correct it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uprightpose.com\/blog\/forward-head-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Forward Head Posture (Text Neck): Causes & How to Fix It\" \/>\n<meta property=\"og:description\" content=\"Forward head posture \u2014 a.k.a. text neck \u2014 puts your head in front of your shoulders, straining your neck muscles. Learn what causes it and exercises to correct it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uprightpose.com\/blog\/forward-head-posture\/\" \/>\n<meta property=\"og:site_name\" content=\"UPRIGHT Posture Training Device\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-16T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-18T14:54:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.uprightpose.com\/wp-content\/uploads\/2020\/05\/Bench.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Max Frenkel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Max Frenkel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/\"},\"author\":{\"name\":\"Max Frenkel\",\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/#\\\/schema\\\/person\\\/8047a54917233b92aa74da412819c7a8\"},\"headline\":\"How to Fix Forward Head Posture\",\"datePublished\":\"2019-10-16T00:00:00+00:00\",\"dateModified\":\"2026-05-18T14:54:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/\"},\"wordCount\":992,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.uprightpose.com\\\/wp-content\\\/uploads\\\/2020\\\/05\\\/Bench.jpg\",\"articleSection\":[\"Health\",\"Wellness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/\",\"url\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/\",\"name\":\"Forward Head Posture (Text Neck): Causes & How to Fix It\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/forward-head-posture\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.uprightpose.com\\\/wp-content\\\/uploads\\\/2020\\\/05\\\/Bench.jpg\",\"datePublished\":\"2019-10-16T00:00:00+00:00\",\"dateModified\":\"2026-05-18T14:54:28+00:00\",\"description\":\"Forward head posture \u2014 a.k.a. text neck \u2014 puts your head in front of your shoulders, straining your neck muscles. 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