Ways To Fix Nerd Neck?

It occurs when your neck slants forward, placing your head in front of your shoulders. However, Spending long periods sitting at your computer or looking down at your cell phone can cause a Nerd Neck. Now the point is, How to fix Nerd’s neck? Well, Common Changes to your workspace, environment, or lifestyle habits that make sitting or standing upright more comfortable will help reduce the risk of forward head posture.

What are the symptoms of a Nerd Neck?

The most common symptoms of Nerd’s necks are neck pain, stiffness, an unbalanced gait, and other side effects. The effective weight of your head on your spine increases from 10 to 12 pounds in the neutral position to 49 pounds when your head is hunched forward at a 45-degree angle.

Common signs of a nerd’s neck include the following:

  • Tension headaches.
  • numbness and tingling in arms and hands
  • Restricted breathing.
  • Back pain, Shoulder pain.
  • Rounded shoulders.
  • Muscle spasms or Tight neck muscles.
  • Chronic fatigue.
  • Temporomandibular joint pain

How to fix Nerd Neck’s Posture?

Commonly People Ask How to Fix a Nerd Neck? If you want to improve your pain condition and enhance muscle strength and flexibility, you should focus on posture alignment. The initial thing is that you need to know the proper posture of standing, sitting, or walking. Also, if you have a desk-bound job, maintaining a proper posture is highly necessary. Here is how you can do it:

  • Take a chair that can support your backbone.
  • Keep your feet flat on the ground.
  • Place your screen precisely at your eye level.
  • Place your keyboard so that your hands do not get stressed.
  • Use a mouse that does not bother your wrist.

Also, maintaining good posture requires knowledge and practice. If your normal posture is collapsing, you should work to improve it. For instance, avoid bending while using your phone or screen. Instead, keep it at your eye level.

What are the Causes of a Nerd Neck?

Nerd’s neck is usually caused by slumping at your desk to look at a computer screen for prolonged periods. It is more common in older men and women. Other causes of nerd’s neck can be obesity, injury, neuromuscular conditions, and abnormalities of your spine and vertebrae.

Other possible causes include:

  • Driving hunched over the wheel for a long period.
  • Carrying a heavy backpack.
  • Long-term bad posture, such as slouching.
  • Sleeping with your head up too high or reading in bed.
  • Injury, such as whiplash.
  • Muscle weakness in the upper back.

How to fix Nerd Neck with Home Remedies?

Generally, People Ask How to Fix Nerd Neck Well, Nerd Neck can be fixed through Home Remedies Such as Medication, Therapy, R.I.C.E, Yoga Postures, Mckenzie Chin Tuck or massage.

Yoga Posture for Neck Pain:

A majority of yoga postures can help reduce muscle tension and pain. One of the best exercises to follow is:

  • Stand while your feet are in line with your hips.
  • Gradually bend forward and flex your knees.
  • Move your palms to the ground or towards your lower legs.
  • Tuck in your jaw and allow your head and neck to relax.
  • If you can comfortably perform it, move your head as if you are sketching a circle. Or move it side to side as it helps release stress.
  • Maintain the position for at least 60 seconds.
  • Roll up your spine to stand. Then move your arms and head up.


Doctors may prescribe medication to relax your muscles or relieve pain. They can also refer you for physical or occupational therapy OR exercises to correct your forward posture. Most doctors prescribe muscle relaxants to give quick relief to their patients. 

How to Fix a Nerd Neck-through Chiropractic Adjustments?

Chiropractic services can be incredibly effective when it comes to spine alignment or posture problems. By continuously adjusting specific joints in the spine and neck, chiropractors can help to restore posture and normal motion. Fixing a Nerd Neck with regular chiropractic sessions will greatly benefit your better health and well-being journey.

The therapy is often used to treat neck, back, shoulder, and headache, but chiropractors also treat other minor ailments.  However, there are more than 100 types of spinal manipulation techniques used by chiropractors. Some of these techniques are gentle, while others involve the application of a controlled, sudden force to a spinal joint.

How to fix Nerd Neck by Mckenzie Chin Tuck?

Exercise helps relieve pain associated with Nerd Neck. Improving your posture also relieves pain and promotes strength and flexibility. We can prevent Nerd necks by doing Exercises and Stretches to increase the neck’s strength and flexibility.

What is a Mckenzie Chin Tuck?

The McKenzie Chin Tuck is an integral part of correcting forward head posture and should be integrated into your daily posture correction exercise.

However, Here’s how you perform a Mckenzie Chin Tuck.

  • Stand back against the wall, so your back and bottom are against the wall.
  • Move your feet slightly forward than they usually are.
  • You will notice that the center of your skull is pointing out and is touching the wall.
  • Initially, to practice you can use a paper and tuck it behind the pointy center of the head, the idea is to slide that paper up and go into a chin tucking position as you do it.
  • You should try and raise that point up as far as you can, giving yourself as many double chins as you can.
  • It is recommended that you do 20 repetitions of this and hold your chin in for 5 seconds.

Avoiding Nerd Neck In the Future

The above exercises can help you fix existing misalignment and relieve pain. Just as importantly, you must address the root causes.

First things first, stop looking down to use your devices. That means:

  • Hold your phone in front of your face rather than in your lap. Yes, you’ll look nerdier doing that, but your neck will thank you.
  • Elevate your computer monitor so it is at eye level. Laptop users might want to invest in a separate keyboard so they can elevate their laptops and still type comfortably.
  • Use a desk chair that reclines 25 to 30 degrees and supports the back of your head.
  • Consider standing desks and ergonomic workstations designed for this issue.

However, Also avoid other things that make neck pain worse are carrying heavy backpacks and sleeping on pillows that bend your neck too far.