The so-called “nerd neck” occurs when we remain in a certain stiff posture for too long and is often related to the use of smartphones and computers. Here you can find out what you can do about the unhealthy posture.
The term “nerd neck” describes a rigid, forward-stretched head position. Not only your neck, but also your upper back and neck are pushed further forward than would actually be healthy for our body. You can recognize a nerd neck by the fact that the ears are in front of the vertical center line of the body. Normally, however, the ears and shoulders should be on one axis with the midline.
The expression “nerd neck” refers above all to a common cause of poor posture: According to Healthline magazine, it often comes from looking down at our smartphone or laptop for too long and pushing our heads forward.
Nerd Neck: Causes and Possible Consequences
In addition to staring at the smartphone and computer for a long time, there can be other reasons behind a nerd neck. According to Healthline, these include:
- Aging processes and thus dwindling muscle strength
- bad posture when sitting
- Carrying heavy backpacks
- Sleeping with your head raised too high
- injuries
- Adaptations to Pain
- diseases (e.g. arthritis)
According to Healthline, if your body gets used to the forward-stretched head position, a nerd neck can lead to overloading of muscles and ligaments in this area in the long term. This causes the muscles to change: the muscles at the front of the neck shorten. The muscles at the back, on the other hand, become longer.
The main consequences are neck pain and tension. These can develop into chronic complaints and also trigger headaches and back pain. Muscle cramps, jaw pain, and lack of balance can also be a result of a nerd neck.
Nerd Neck: That helps
The following tips can help with a nerd neck:
1. Stretching and loosening exercises for the neck and shoulders help against tense and stiff muscles. Do this at least once a day to get rid of or prevent the bad posture. Instructions for individual exercises can be found here: Exercises for the neck and shoulders
2. Many yoga exercises, such as bending forward, also help to relax the neck.
3. Pay attention to your posture! Become aware of the posture you adopt when walking and sitting. Especially when we sit for a long time in everyday life, we often fall into unhealthy postures. Therefore, pay attention to the distance between the computer screen and the mouse, and the height of the desk and chair, among other things. Read more about how you should set up your home office in order to work there as sustainably and healthily as possible.
Also, take breaks to stand up and relax your muscles. You can find more tips here: Sitting correctly: 12 tips for optimal posture
4. Poor posture and tension can also result from constant stress. In this case, relaxation exercises in which you actively relax the muscles can help. For example, try progressive muscle relaxation or autogenic training.
5. Also pay attention to your posture while sleeping. Your head should not be too high.
6. Professional massages can be helpful for persistent neck pain.
7. If neck pain and tension do not go away after a few days and are increasingly restricting your everyday life, you should consult a doctor or physiotherapist.
Read more on Techzle.com:
- Ergonomics at work: How to sit healthier in the office
- Improving posture: 5 exercises and tips
- This will get rid of shoulder, neck and back pain