Ask HN: Have you successfully treated forward head posture ("nerd neck")?
50 comments
I’ve had bad posture since I was a kid (40s now). I gave up until a few years ago because all I ever heard or read was “stop slouching”. So, when I did try to have good posture, I’d end up just puffing my chest out which never felt like something I could sustain. Finally, I randomly came across “chi running”. I never took up running but watching their videos it finally clicked how to actually get myself into a good standing posture: (1) push the crown of your head to the sky as if being pulled by a string (2) engage your core so that your pelvis is level. The core+pelvis part is key for sustaining good back and neck posture. I realized I never engaged my core when sitting or standing. See https://youtu.be/N8VXrv2KVeE?t=95 .
As far as sitting posture, I keep this picture at my desk to re-evaluate my posture https://1-hp.org/wp-content/uploads/2025/04/ergonomics-101.p...
Specifically to try to combat the effects of having forward head posture for decades, I do the chin tuck exercise - see https://www.youtube.com/watch?v=09kHVqOx1Hs&t=25s - from the McKenzie method for neck pain/injury prevention (book https://mckenziemethod.com/product/mckenzie-method-treat-you...)
As far as sitting posture, I keep this picture at my desk to re-evaluate my posture https://1-hp.org/wp-content/uploads/2025/04/ergonomics-101.p...
Specifically to try to combat the effects of having forward head posture for decades, I do the chin tuck exercise - see https://www.youtube.com/watch?v=09kHVqOx1Hs&t=25s - from the McKenzie method for neck pain/injury prevention (book https://mckenziemethod.com/product/mckenzie-method-treat-you...)
Three bits of advice from having gone through this:
1. You need both stretches and muscle strengthening exercises.
2. Ergonomics while working matter, things like putting your monitor higher will help a lot compared to hunching over a laptop.
3. Consult a physiotherapist. If money is tight then just do a single visit and ask him/her to diagnose and then give you some tailored exercises. You can then do those and might not have to go back.
1. You need both stretches and muscle strengthening exercises.
2. Ergonomics while working matter, things like putting your monitor higher will help a lot compared to hunching over a laptop.
3. Consult a physiotherapist. If money is tight then just do a single visit and ask him/her to diagnose and then give you some tailored exercises. You can then do those and might not have to go back.
I’m still battling toward head posture myself. One thing that just astounds me is how many people at offices I’ve worked in will use their laptop as their primary workstation. It seems impossible to be able to work on a laptop (no external monitor, no stand for plus keyboard) without being in a terrible posture.
Ergonomics are only very recently hitting the office. When you think about it, the analog office experience was even worse. Reading and writing constantly with the neck craned far lower than even a keyboard would be placed. Exclusive use of one hand, no doubt introducing wear and fatigue in the writing side and atrophy in the side not being used at all really over the work day.
Maybe kids learning handwriting ought to be taught to write ambidextrously just to even out...
Maybe kids learning handwriting ought to be taught to write ambidextrously just to even out...
> Reading and writing constantly with the neck craned far lower than even a keyboard would be placed
I think desks in the pre-typewriter era were higher than keyboard desks. Professional desks may also have been standing desks.
Also, constantly? Writing on paper has frequent interruptions to grab a new sheet of paper/turn a page in a notebook, to dip one’s quill in an ink bottle, to wait for ink to dry before turning a page, likely also short walks to get new stuff to work on.
I think desks in the pre-typewriter era were higher than keyboard desks. Professional desks may also have been standing desks.
Also, constantly? Writing on paper has frequent interruptions to grab a new sheet of paper/turn a page in a notebook, to dip one’s quill in an ink bottle, to wait for ink to dry before turning a page, likely also short walks to get new stuff to work on.
>Also, constantly? Writing on paper has frequent interruptions to grab a new sheet of paper/turn a page in a notebook, to dip one’s quill in an ink bottle, to wait for ink to dry before turning a page, likely also short walks to get new stuff to work on.
Even just being a full time student writing, hand cramps were pretty regular for me.
Some desks were more ergonomic like drafting tables, which were at standing height and able to be angled. But the standard business desk you can still find plenty of pre computer examples of in antique shops or photos of historical desks (e.g. einstein) and it is the same height as it is today.
Even just being a full time student writing, hand cramps were pretty regular for me.
Some desks were more ergonomic like drafting tables, which were at standing height and able to be angled. But the standard business desk you can still find plenty of pre computer examples of in antique shops or photos of historical desks (e.g. einstein) and it is the same height as it is today.
> It seems impossible to be able to work on a laptop (no external monitor, no stand for plus keyboard) without being in a terrible posture.
Laptops are terrible for ergonomics. Having the keyboard and the screen so close in height is rarely appropriate. You have to reach over the touchpad to get to the keyboard. Etc. It's so much better to elevate the laptop, so the screen is at eye level, and use separate input devices. Most offices have reams of paper which are an easy way to lift a laptop or monitor and don't typically require a corporate requisition. Low cost input devices are out there, they're not sufficient for everyone's ergo needs, but they're better than the compromises of a laptop for most.
Laptops are terrible for ergonomics. Having the keyboard and the screen so close in height is rarely appropriate. You have to reach over the touchpad to get to the keyboard. Etc. It's so much better to elevate the laptop, so the screen is at eye level, and use separate input devices. Most offices have reams of paper which are an easy way to lift a laptop or monitor and don't typically require a corporate requisition. Low cost input devices are out there, they're not sufficient for everyone's ergo needs, but they're better than the compromises of a laptop for most.
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
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
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.
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.
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.
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
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
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-vVG_Y?si=TiQVGASxnIRPQDTl
Do it for 30s, maybe 3 times a day, you can also move your feet forward for more challenge.
Speaking out of my ass: I'd guess your posterior neck muscles grow weak due to the unnatural posture and your frontal/side muscles overpower them. Eitherways, it works.
https://youtu.be/RXhyx-vVG_Y?si=TiQVGASxnIRPQDTl
Do it for 30s, maybe 3 times a day, you can also move your feet forward for more challenge.
Speaking out of my ass: I'd guess your posterior neck muscles grow weak due to the unnatural posture and your frontal/side muscles overpower them. Eitherways, it works.
I was hoping to find a video for this exercise, and instead got a video on Peter Thiel. Is that intentional?
Here is the problem with chin tucks and other stretching exercises and why they cannot fix your postural problems: You are performing a stretch to lengthen some parts of your body temporarily (while shortening others).
These stretches and exercises may offer relief from pain and increase your mobility, but they will not help you with the _cause_ of your problem.
If you are using your body ineffectively (e.g., when using a computer), you will be reintroducing pain that you will only try to cure with further stretching and exercise. The solution then, is to learn how to use yourself efficiently in the first place, and operate from a position of mechanical advantage, thus preventing the pain in the first place.
Most people don't even have a consistent/coherent definition of "Forward Head Posture" in the first place: https://www.youtube.com/watch?v=RF731f9P1dw [Title: You Don't Have Forward Head Posture]
But this guy has the absolute best tutorial for how to use the human body I have ever encountered: https://www.youtube.com/@delsartealexandermasoeroyo9147/play...
These stretches and exercises may offer relief from pain and increase your mobility, but they will not help you with the _cause_ of your problem.
If you are using your body ineffectively (e.g., when using a computer), you will be reintroducing pain that you will only try to cure with further stretching and exercise. The solution then, is to learn how to use yourself efficiently in the first place, and operate from a position of mechanical advantage, thus preventing the pain in the first place.
Most people don't even have a consistent/coherent definition of "Forward Head Posture" in the first place: https://www.youtube.com/watch?v=RF731f9P1dw [Title: You Don't Have Forward Head Posture]
But this guy has the absolute best tutorial for how to use the human body I have ever encountered: https://www.youtube.com/@delsartealexandermasoeroyo9147/play...
surgery-free, ballroom dance teacher fixed mine with insults and side-eye
National guard boot camp worked wonders for me.
I'd echo at least seeing a therapist even to get a single diagnosis just to make sure there's nothing more serious going on.
My personal recommendation is to look into the short exercise book "Treat Your Own Neck" by the late physical therapist Robin McKenzie.
My personal recommendation is to look into the short exercise book "Treat Your Own Neck" by the late physical therapist Robin McKenzie.
Brazilian jiu jitsu. It's a martial art about falling and not hitting your head on the ground.
Much of the early practice is being able to be pushed back and keep your head up, or rolling about without risking your neck. It fixed my back, neck, and a bunch of core muscles in a painful month or so of training, compared to years of physio, massages, and exercises.
To be realistic, doing neck exercises is about as fun as doing math without any exams. Martial arts triggered a kind of survival instinct.
Much of the early practice is being able to be pushed back and keep your head up, or rolling about without risking your neck. It fixed my back, neck, and a bunch of core muscles in a painful month or so of training, compared to years of physio, massages, and exercises.
To be realistic, doing neck exercises is about as fun as doing math without any exams. Martial arts triggered a kind of survival instinct.
I use a Theragun, specifically that because I've used some cheap ones in the past and they just broke or the batteries wore out. I don't put it directly on my neck. I use it on my trapezius and that seems to release a lot of the tension.
I've also used one of those electrical stimulators in the same area, not directly on the neck and if you have the option to expand the width of the pulse, that radiates out nicely.
I've also used one of those electrical stimulators in the same area, not directly on the neck and if you have the option to expand the width of the pulse, that radiates out nicely.
Yes, I successfully fixed it. The fix was about ten years of regular practice of Chen style Taijiquan with good instruction. It’s not a quick, cheap, or easy fix, and it’s pretty hard to find good instruction, but it solved my problem.
It also seems to have solved RSI issues, but that’s impossible to prove.
It also seems to have solved RSI issues, but that’s impossible to prove.
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.
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.
If the past few years has taught us anything: it is that practices which are not mainstream and designated with a specific insurance code will not be mainstreamed as much as other mainstream practices. Agree with poster saying that rolfing is just one of many approaches to physical alignment. Ultimately people have to move the body and correct imbalances. Just sharing what worked for me. Many of my colleagues and friends, even younger than myself suffer from lack of movement and tight fascia/overcompensation.
Like chiropracty and acupuncture, lots of things can help people without actually being true or legitimate. It's likely that rolfing consists of a lot of bullshit and one or two parts that happen to sometimes truly help with something. You're better off doing some barbell exercises and stretching based on a studied knowledge of objective anatomy, but you're also better off going to a chiropractor than doing nothing.
Rolfing is just one technique for the highly effective fascia release domain, which is poorly understood by Western health practitioners.
I enjoy the MELT method
I forced myself to evaluate my own posture whenever I get up. This was difficult at first but comes naturally now. No special tools, just making a strong mental note each time I forget. It's not been working perfectly but pretty well.
Yes, absolutely. It does not take too much effort, either.
People who say you need adjust your posture are mostly incorrect. Your body will assume a slouching position after a while no matter what. You cannot consciously will yourself to just "sit better". Good office chair and placing your screen at the right height do help enormously; these are things that make your body adopt a certain posture subconsciously. But they're not a complete fix.
The only real fix is to work out. Bad posture resolves itself over time if you build up strength in your muscles and tendons, all the way from your legs to your neck, the whole shebang. You can think of your body as a piece of rope. If not adequately exercised, the individual strings will start to sag and the rope goes floppy. Training tightens the whole thing into a stable, tight bundle.
You don't need to go full "gym bro" or even enjoy it. But you need to do regular strength exercises — squats, deadlifts, crunches, the usual — every week. You don't need to do super heavy lifting or intense cardio, just a healthy, generalized workout routine focused on the whole body. In theory you can do this at home. But as someone who's patently not a gym bro, the only way I was able to do this is to get a personal trainer.
I found a wonderful gym where they did small, four-person group classes. There are many of these around, and while they may be pricier than regular gym membership, they're worth it. You get a personalized program with a trainer who monitors your progress carefully and corrects your form and technique, and keeps you motivated.
I wouldn't work out on my own as I would find excuses to stay away, but by setting up a regular appointment twice a week, I kind of forced myself into it. And when you have a trainer you see twice a week, it's much harder to cancel just because you don't feel like working out that day.
Lastly: Stretches (like the classic "stand against a wall" tricks you find online) do not work, because you're just temporarily stretching muscles and tendons. These need to be actively worked out in to build up, and stretching can actually be counterproductive. This is one reason why physiotherapists typically don't recommend yoga and Pilates, which put too much emphasis on stretching rather than strength exercises.
People who say you need adjust your posture are mostly incorrect. Your body will assume a slouching position after a while no matter what. You cannot consciously will yourself to just "sit better". Good office chair and placing your screen at the right height do help enormously; these are things that make your body adopt a certain posture subconsciously. But they're not a complete fix.
The only real fix is to work out. Bad posture resolves itself over time if you build up strength in your muscles and tendons, all the way from your legs to your neck, the whole shebang. You can think of your body as a piece of rope. If not adequately exercised, the individual strings will start to sag and the rope goes floppy. Training tightens the whole thing into a stable, tight bundle.
You don't need to go full "gym bro" or even enjoy it. But you need to do regular strength exercises — squats, deadlifts, crunches, the usual — every week. You don't need to do super heavy lifting or intense cardio, just a healthy, generalized workout routine focused on the whole body. In theory you can do this at home. But as someone who's patently not a gym bro, the only way I was able to do this is to get a personal trainer.
I found a wonderful gym where they did small, four-person group classes. There are many of these around, and while they may be pricier than regular gym membership, they're worth it. You get a personalized program with a trainer who monitors your progress carefully and corrects your form and technique, and keeps you motivated.
I wouldn't work out on my own as I would find excuses to stay away, but by setting up a regular appointment twice a week, I kind of forced myself into it. And when you have a trainer you see twice a week, it's much harder to cancel just because you don't feel like working out that day.
Lastly: Stretches (like the classic "stand against a wall" tricks you find online) do not work, because you're just temporarily stretching muscles and tendons. These need to be actively worked out in to build up, and stretching can actually be counterproductive. This is one reason why physiotherapists typically don't recommend yoga and Pilates, which put too much emphasis on stretching rather than strength exercises.
Not that I know anything ... but I keep thinking about getting a neck brace and wear it when I work on a computer. Seems like a 'simple' fix ... but I have made that mistake before (as in think it is a simple fix).
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.
But that’s me, not anyone else.
And it feels uncomfortable for a while, but forces my muscles to relax.
This worked well for me: https://www.youtube.com/watch?v=LT_dFRnmdGs
My hobby is ballroom dancing. Strict posture is the name of the game.
To me, it's the ultimate pastime: a musical, social, and physical activity all in one.
To me, it's the ultimate pastime: a musical, social, and physical activity all in one.
Cranio sacral biodynamics therapy
I don’t think this is something you can fix by exercises alone, without assistance.
I don’t think this is something you can fix by exercises alone, without assistance.
Neck planks, reading while laying on your stomach helps, raise your monitor.
i just do stretches and "opposites" (like plank, rows, etc.) after sitting, every like hour or so.
seems to keep the posture in check
seems to keep the posture in check
> I am suspicious of grifters and would like to find trustworthy advice.
If you want actual good advice: go to a doctor.
Don't go to a chiropractor, don't go to hackernews. Go to a doctor. You can either start with a physical therapist in your area or start with your primary care doctor to get a referral.
I'm assuming you're in the US, so I know it's expensive but this will genuinely shorten your life span if you let it get significantly worse.
If you want actual good advice: go to a doctor.
Don't go to a chiropractor, don't go to hackernews. Go to a doctor. You can either start with a physical therapist in your area or start with your primary care doctor to get a referral.
I'm assuming you're in the US, so I know it's expensive but this will genuinely shorten your life span if you let it get significantly worse.
Look into your diaphragm
Discipline is the way
Tech neck.
I have seen lots of videos that claim to be able to treat nerd neck, but some of them are conflicting. Example: some say "don't do chin tucks", some say the opposite. I am suspicious of grifters and would like to find trustworthy advice.
Has anyone here successfully treated nerd neck, and if yes, how did you do it and what where the improvements that you noticed? I am envisioning some sort of "program" that I need to follow, but I have no idea if I can do this by myself, or if I actually need to go to a physiotherapist.
In short: there is a ton of advice out there, but I trust the HN crowd more and would be very happy to hear some anecdotes. Thank you!