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. 
 
If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.
 
I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link

Note: This page contains affiliate links which will bless me, at no additional cost to you and I will be able to help more people with spinal and joint pain.

0 Comments

Leave a Comment

MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

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

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.