Easy tips to manage tech neck (forward head posture) for better and improved sleep patterns
Tech neck is a poor posture when a person looks down or protrudes the neck forwards to browse or work on their phone, tablets or laptop. Usually tech neck is associated with prolonged use of devices without keeping the cervical spine in a neutral posture. It is also known as forward head posture, nerd neck or scholars neck. This is a commonly seen and it affects a majority of the population. Apart from the pain and discomfort, tech neck can also cause sleep disturbances. In this blog lets discuss some easy tips to manage tech neck (forward head posture) for better and improved sleep patterns.

When our cervical spine is not in a neutral position for prolonged periods of time, there is excessive strain on the neck muscles, ligaments and compressive forces on the bones and intervertebral discs of the cervical spine leading to degeneration of the cervical spine along with long term health complications such as neck pain, headaches, disc herniations, numbness or tingling in the arms and/or shoulder blade, etc. When all these above factors are combined with the common habit of using your phone while lying in bed, the blue light emitted causes disturbed sleep patterns or decreased quality of sleep. 
 
Here are some easy tips to manage tech neck for better and improved sleep:
 
#1. Improving your sleep hygiene is a very important factor in improving your sleep. For this, use a proper pillow when sleeping to keep the cervical spine in neutral throughout the night. If you are a side sleeper the height of your pillow should be equal to the distance between your earlobe and the tip of your shoulder. If you are a back sleeper then use a pillow that covers the distance from the back of your head to your upper back. Usually a contour pillow will serve this purpose well. HERE are the pillows that I use and recoomend. 

#2. Keep the top of your screen 5 to 10 degrees below the horizontal gaze, in order to keep the cervical spine in neutral. This is a postural correction  that is applicable to your laptop, computer monitors, phone, books, etc. 
 
#3. Take regular posture breaks during your day, especially if you are in a desk bound job that requires you to work on a device/computer, as these tend to accentuate tech neck posture. A posture break is a set of easy exercises that can be done in under 2 minutes to destress your whole spine and body. 

#4. Get up and move! When we sit for longer than 20 minutes our spinal discs start to feel the pressure and are more prone to disc issues. When a tech neck is added to this situation it makes the chances of developing disc issues even higher. 
 
#5. Exercises such as chin nods for postural correction can also be done on a regular basis throughout the day. It simply involves looking at a point on the wall directly in front of you and then bringing your gaze down by 5 to 10 degrees. This is the neutral position for the cervical spine that you need to maintain throughout the day. So do a chin nod every hour or whenever you can remember to do so. 
 
#6. Usually a tech neck will cause rounding of the thoracic spine as a compensation to the new position of the neck. In this case you need to do exercises to overcome the muscular imbalances in the neck and chest area. 

Learn how to achieve and maintain a good posture in the free training: "Posture Tips and Tricks" in my free community. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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