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Ask HN: Have you successfully treated forward head posture ("nerd neck")?

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Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#11

Post by MassPikeMike »

I have this problem despite adjusting my monitor height properly.

I consulted a practitioner (in Taiwan, so I'm not exactly sure how to describe her.) She directed me to do the following: stand on tiptoe closely against a flat wall where the ceiling is higher than I can reach on tiptoe. Keep forehead against the wall. Reach upwards, keeping the part of forearms nearest the wrist against the wall. Inhale and exhale, relaxing muscles and stretching to reach further and further upwards with fingertips. Do this for at least 30-45 seconds, relax, repeat a few times daily.

I am not good at sticking to the program but it does seem to be helping

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#12

Post by ducktastic »

I would seriously consider visiting a Rolfer. There was a point where due to period of inactivity and stress, I began having issues which started in the neck and migrated to pain in the wrists also. After some adjustments and time totally fine now.

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#13

Post by hbcondo714 »

ducktastic wrote: post #12

I would seriously consider visiting a Rolfer. There was a point where due to period of inactivity and stress, I began having issues which started in the neck and migrated to pain in the wrists also. After some adjustments and time totally fine now.

Interesting, I’m glad you shared this as I had to lookup what a Rolfer is and came across Wikipedia’s very critical article concluding that there is no good evidence that Rolfing is effective for the treatment of any health condition

https://en.wikipedia.org/wiki/Rolfing

But other sites aren’t so critical but still conclude more research is needed to better understand the safety and risks of Rolfing https://health.clevelandclinic.org/rolfing-massage-benefits

Regardless of the conclusions, it still sounds like a conversation worth having with my physician.

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#15

Post by OKRainbowKid »

Bridged7756 wrote: post #7

I did a while ago, first you've gotta fix your setup so the top of the monitor is at eye level. Then do neck bridges; put yourself with your back against the wall, use the back of your head as support and move your body and feet a bit forward while keeping the back of your head as support, keep your neck straight. You'll feel a burn in the back of your neck. The more angle the more the burn. https://youtu.be/RXhyx-vV…

I was hoping to find a video for this exercise, and instead got a video on Peter Thiel. Is that intentional?

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#16

Post by washadjeffmad »

I was in PT, but the real results came after getting a HM Embody without a headrest. It was uncomfortable for the first six months while my entire body adjusted, but my posture is pretty excellent now, I no longer have sciatica, and my neck muscles are once again capable of supporting the weight of my head without getting stiff or tired.

I'm not a big or heavy guy, and I've historically been athletic, but after a back injury and sitting in bad (yet comfortable) chairs for hours a day over a decade, I didn't notice how deleterious my routine was to my general well being. The problem for me was muscle weakness that led to overcompensation - a few muscles were doing most of the work, and the auxiliary supporting and skeletal muscles weren't able to do their jobs.

Couple that with some regular light full body exercise, and give yourself time. Don't think of posture or neck pain as a targeted problem. Everything that connects is related, especially if you hunch or your abdominals are engaging more than your back.

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#17

Post by dominotw »

yes i was hospitalized from nerve impingement from forward head posture. it was a dark time of my life. now i never work in bed and always use a monitor setup, limit looking down my phone. I promise you this simple rules will make a world of difference.

Most ppl dont reliaze this but forward head posture can also cause acid reflux, stress ect by disrupting your breathing pattern. i am still healing from all those problems and learning to breath normally with my diagraphm

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#18

Post by Bridged7756 »

OKRainbowKid wrote: post #15
Bridged7756 wrote: post #7

I did a while ago, first you've gotta fix your setup so the top of the monitor is at eye level. Then do neck bridges; put yourself with your back against the wall, use the back of your head as support and move your body and feet a bit forward while keeping the back of your head as support, keep your neck straight. You'll feel a burn in the back of your neck. The more angle the more the burn. https://youtu.be/RXhyx-vV…

I was hoping to find a video for this exercise, and instead got a video on Peter Thiel. Is that intentional?

Whoops https://youtu.be/gMWBoy3t77k?si=8ACTNYmSQT9uDoE5

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#19

Post by miladyincontrol »

washadjeffmad wrote: post #16

I was in PT, but the real results came after getting a HM Embody without a headrest. It was uncomfortable for the first six months while my entire body adjusted, but my posture is pretty excellent now, I no longer have sciatica, and my neck muscles are once again capable of supporting the weight of my head without getting stiff or tired. I'm not a big or heavy guy, and I've historically been athletic, but after a bac…

Concerningly similar story except it was a leg injury that led to a downturn in my posture. Love my embody to bits and pieces, the first week with it was rough but its been bliss ever since.

Re: Ask HN: Have you successfully treated forward head posture ("nerd neck")?

#20

Post by brudgers »

When I have those kind of issues, I sleep directly on the floor for a few hours or a night or two. It’s worked for me many times for many years.

But that’s me, not anyone else.

And it feels uncomfortable for a while, but forces my muscles to relax.

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