|  | Conditions Treatments | Neck Pain

How to Adjust Neck Posture

Many people complain of neck, head and shoulder pain. The pain is often a result of poor neck posture, particularly when people to sit or stand in a forward head position. It's important to adjust your neck posture to avoid injury and chronic pain. (Ref. 2.)

Things You'll Need

  • Neck roll
  • Back support pillow
Show More

Instructions

    • 1

      Do a wall test to become aware of the correct neck posture. Stand with the back of your head against the wall, with your feet six inches away from the wall and your trunk against the wall. Place your hand behind your neck to measure the distance between your neck and the wall. If the space is about two inches, you are standing with correct posture. (Ref. 2.) If not, you need to take action to correct your position.

    • 2

      Do neck exercises to strengthen the muscles. They can help begin adjusting your neck posture. There are many different exercises that can be done, but one example is easily done while sitting: Sit up tall and put your finger on your chin. Back your neck away from your finger, straightening the back of your neck and pulling your chin in. Pause for 30 seconds and repeat.

      Exercises such as this will help you practice correct posture and train your body to put your neck in the correction position automatically. (Ref. 2.)

    • 3

      Use a neck support pillow for sleeping. A cervical foam roll can be used to support the curve of the neck. It is positioned between your head and shoulders, whether you are lying on your back or your side. Also, use a back support pillow while sitting at your desk or driving. It will help your head and neck move back. (Ref. 1, 2.)

    • 4

      Adjust your computer screen, especially if you spend long hours at your office or home computer. The top third of your screen should be even with your eyes, and you should sit 18 to 24 inches away from it, according to Neck Solutions. (Ref. 2.)

    • 5

      Wear a proper backpack. Heavy backpacks are often a culprit of poor posture, as they cause you to bend your head forward. Find a well-designed backpack that will help keep correct posture and distribute the weight evenly.

    • 6

      Take breaks to adjust your neck posture. After sitting for long periods, change positions, even if it's just for a short amount of time.

Neck Pain - Related Articles