Why does my neck stick forward

This common concern often arises due to poor posture, prolonged periods of sitting, or excessive use of electronic devices, which can contribute to a forward head position.
Understanding the causes and adopting corrective measures can help alleviate discomfort and promote better neck health.

What is Forward Head Posture?

Forward Head Posture (FHP), known as “text neck” or “computer neck,” occurs when a person holds their head out in front of their body, out of neutral alignment with their spine.

How Common Is Forward Head Posture?

Forward head posture is quite common. Many people of all ages may have it to some extent. It often happens due to activities like sitting at a desk or using electronic devices for extended periods of time.

What Causes Forward Head Posture?

Muscle imbalances play a big role in Forward Head Posture (FHP), causing the head to lean forward instead of aligning properly with the spine.

This happens when certain neck muscles are weak while the upper back and shoulder muscles are too active, especially with habits like using devices for a long time and having bad ergonomics.

How are muscular imbalances formed?

Sedentary Lifestyle: Prolonged periods of inactivity, such as sitting for extended hours, contribute to weakened muscles, particularly in the neck and upper back.

Poor Ergonomics: Incorrect workplace setups or poorly designed furniture can lead to imbalances as certain muscles may be overused or underused due to awkward sitting or working positions.

Uneven utilization of muscles: Focusing on specific muscle groups during exercise while neglecting others can create imbalances. Uneven muscle development can affect the overall support and alignment of the spine.

Bad Posture Habits: Consistently adopting poor posture, especially while using electronic devices or sitting for extended periods, puts strain on specific muscles and can contribute to the misalignment of the head and spine, leading to issues like Forward Head Posture.

How can technology cause forward head posture?

Cell Phones / Text Neck: The frequent use of cell phones and handheld devices often involves looking down, causing strain on the neck muscles and contributing to Forward Head Posture over time.

Looking at Computer Screens: Extended periods of computer use with the screen not at eye level can lead to a forward head position, creating muscular imbalances and contributing to the misalignment of the head and spine.


Forward Head Posture (FHP) can often be corrected with a combination of targeted exercises, stretches, and lifestyle adjustments. Consistent efforts to strengthen weak neck muscles, improve overall posture, and address contributing factors such as excessive device use or poor ergonomics can effectively alleviate and prevent FHP. Seeking guidance from healthcare professionals or physical therapists may be beneficial for personalized advice and a structured approach to addressing Forward Head Posture.

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