Tips to Reduce Neck Pain arising from Forward Head Posture
In today's fast-paced digital world, many of us find ourselves spending countless hours hunched over our smartphones, tablets, and computers. This modern-day habit, while convenient, often leads to a common postural issue known as forward head posture. For executive mums, who juggle the demands of work and family, this can be particularly problematic, as it contributes to neck pain and discomfort. In this blog, we will explore practical solutions for managing forward head posture and reducing neck pain, empowering you to prioritise your well-being amidst your busy life.
 
Forward head posture occurs when the head protrudes forward from its natural position, creating misalignment with the rest of the body. Prolonged periods of sitting, poor ergonomics, and excessive screen time are common culprits behind this postural issue. Executive mums, who often spend extended hours at their desks or on their phones, may unknowingly exacerbate forward head posture, leading to muscle strain and tension in the neck and upper back. 
 
Watch this video to learn more on can using your mobile phone cause Neck Pain and the short and long term implications of this kind of neck pain. 
 
There are several practical solutions that can be incorporated into your daily routine to correct forward head posture and thus reduce neck pain. These include:
 
Chin nods: This is a simple postural correction exercise to strengthen the core (deep) muscles of your neck and reduce forward head posture. Look at a point ahead of you and then bring your gaze down by 5 to 10 degrees. You can put a finger on your chin to guide this movement but this is optional. Be mindful not to push your chin back with a jerk as this produces a grinding movement between the vertebra as opposed to a gentle chin nod that produces a gentle shift of one vertebra over the other. The grinding movement can lead to degeneration and increase in neck pain in the long run. 
This same chin nod is applicable to correcting your neck posture throughout the day and also when looking at a phone or your laptop screen. Make sure the top of the phone or laptop screen is 5 to 10 degrees below the horizontal gaze of your eyes. (as shown in the picture below): 
 
 
Avoid prolonged static posture: Postures such as sitting or standing that are held for long hours without moving can lead to increase in the forward head posture, thus leading to increased neck pain. Try and move every 15 to 20 minutes when you are sitting in a static posture. This could be in the form of simple neck stretches, discussed below. 
 
Neck stretches:
Perform gentle neck stretches to relieve tension and improve flexibility. Example: Tilt your head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the opposite side. Gently rotate your head from side to side to release tightness in the neck muscles. You can find some simple desk based exercises that can be done under 2 to 3 minutes HERE
 
Mindful awareness: Be mindful of your posture throughout the day. Avoid slouching or poking your neck forward (forward head posture) while working. Instead, make a conscious effort to sit up straight, keeping your neck aligned with your spine. You can consider using a simple sticky note on your workstation or setting up alerts on your phone to remind you to check your posture regularly. 
 
Sleeping posture: Use a pillow that can help to keep your spine in neutral alignment. If your pillow is too high when sleeping on your back or if you sleep with your head propped up against the armrest of a sofa your head lies in a flexed or bent forwards. This further enhances forward head posture. If you are still not sure about which pillow to use, HERE is the pillow that I use and recommend. 
 
HERE is a free guide for you to avoid neck pain while working from home. It has simple tips and modifications that can help avoid neck pain while working from your home or your office.

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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 **

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