How to Fix Nerd Neck

In the present day, technology helps us connect in a way that many haven’t thought possible just a decade ago.

So many people are now spending time in front of a computer screen at some point throughout the day.

Now the affected are the majority and unfortunately if you are one that spends time at a computer, then you could possibly be suffering from nerd neck.

If your unsure then try facing a mirror side on and look at it. Even better, take a side-profile selfie.

Is your head projected forward, and your back and shoulders look arched in an unnatural position? If the answer is yes, then you might be having nerd neck problems.

What is Nerd Neck?

A nerd neck is a spine condition that affects people who are consistently maintaining bad posture while sitting.

Being slumped over, bending your back for hours at a time and not doing regular exercise will start causing you some serious neck and back pain as you get older.

An average human head weighs 10-11 pounds. If you have perfect posture, meaning your head is perfectly stacked and aligned to your torso, spine, pelvis and legs, your head won’t feel heavy at all to your muscles.

However, if you start keeping your head leaned forward, and most people do because of their constant usage of smartphones and computers, you will start hurting your cervical spine, causing it to become misaligned.

What Causes It?

If you’re working in an office, then you might be spending a lot of hours each day sitting in front of a computer.

Most gamers spend 5-6 hours a day playing video games on their PC or console. It’s the same thing as working a desk job.

If your posture is bad, imagine how much damage you are doing to your neck.

Desk jobs aren’t nearly as dangerous as constant smartphone use. Do you know anyone younger than 50 who doesn’t use their smartphone all the time? hunched over reading news or checking social media.

The medical term for this condition is ‘forward head posture’. Significant increase of this problem among younger people has given medical experts a reason to worry.

Luckily this can be prevented or even completely fixed by doing stretches and exercises on a daily basis.

Don’t worry it won’t take up too much of your time. Fifteen minutes each morning is just fine and it’s also healthy for the rest of your body!

How to Fix Nerd Neck?

Diagnose the Incorrect Posture Using Wall Test

The wall test is a simple efficient method to determine if you are really troubled by this condition.

Stand with your back facing the wall. Put your heels at shoulder width and make sure your backside is also touching it. Your shoulder blades also need to be pressed against it.

Don’t worry about the tips of your shoulders, just make sure the shoulder blades are in direct contact with the wall.

You might need to open your chest up. It means squeezing the shoulder blades so they get into the position aligned to the wall.

While maintaining the described form, if your head is touching the wall, then you’re fine.

However, if your head is not in contact with the wall, you are most likely suffering from forward head posture or, as gamers call it, nerd neck.

Exercise the Neck Muscles

Exercise can provide a huge amount of assistance in strengthening your muscles and improving your general posture.

Do these exercises every morning at the very least. It would be best to repeat them two to three times each day.

  • Neck Stretch – Tilt your head forward until you feel your throat muscles stretch. Hold the position for five to ten seconds. Slowly return to the starting position.
  • Head Tilt – Lower your chin slowly all the way down to your chest. Don’t worry if you can’t touch your chest with your chin, it’s only natural and you keep doing this exercise on a regular basis, you will notice the improvement within a few weeks.
  • Head Turn – Turn your head to the right until you feel a light strain in your neck. Hold the position for five to ten seconds. Carefully rotate back. Now repeat on the left side.

Visit a Professional

There are specific kinds of doctors who specialize in helping people with problems like these. They are called chiropractors.

Most trained massage therapists are also experts and will provide you with similar advice.

Don’t hesitate to reach out to a professional, they will examine you and probably provide you with a great exercise plan to fix your nerd neck and any additional back pain you may have troubles with.

Buy an Ergonomic Gaming Chair

You wouldn’t believe how advanced and impressive the technology is behind the newest models of work and gaming chairs.

Setting up an ergonomic workstation is one of the best things you could do to help your nerd neck.

A gaming chair specifically designed to help people with bad posture will help you with any discomfort you are feeling when you try to sit correctly on a regular chair.

For best results, make sure your chair height is adjusted so that your feet are firmly on the ground with your knees being bended at a 90 degrees angle.

Your computer screen should be at least 20 inches away from your head and your eyes should be on the same level as the top of the screen.


In the modern age, more and more people are suffering from nerd neck. This problem, also called ‘forward head posture.

It’s most common in people who are working desk jobs and passionate video gamers, but it also affects those of us who like to spend hours arching our necks to look at our smartphones.

Preventing this problem and also correcting it is luckily, quite an easy task.

Buying an ergonomic workstation, doing regular exercise, or even visiting a specialist to get professional advice will help you get rid of bad posture and the back pain that comes with this new problem.

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