The consequences of postural habits can be obvious when we observe people around us. Whether sitting for prolonged periods or wearing narrow shoes, the body will naturally assume the positions we consistently adopt.

One of the consequences is ‘tech neck,’ also known as ‘nerd neck’ or ‘text neck.’ Tech neck is a forward head posture caused by excessive computer or smartphone use. When this forward position is maintained for extended periods, specific tissues shorten and others elongate. Over time, the body will habitually take up this posture, and the brain will perceive it as normal.

The cost of tech neck can be profound. In the book, The Physiology of the Joints, Volume 3, French orthopedic surgeon Dr. Adalbert Ibrahim Kapandji states, “For every inch of forward head posture, it can increase the weight of the head on the spine by an additional ten pounds.” The average human head weighs up to 12 pounds. Therefore, 3 inches of forward head posture can create the stress of a 40-pound head on the spine.

That increased stress can lead to neck, back, or arm pain and headaches.

Being aware of your posture when working on the computer or spending time on your phone can go a long way in preventing tech neck. Maintaining an ideal posture is crucial, especially when sitting for prolonged periods. Orienting your workstation in a more ergonomic fashion, where you are sitting upright and looking straight, will help you accomplish that. Holding your phone so you aren’t looking down at it can also help prevent forward head posture.

In addition, breaking up prolonged sustained postures is excellent for relieving stress on vulnerable tissues. Moving in the direction opposite of a forward head position is essential.

One of the best exercises for undoing postural stresses associated with tech neck is known as ‘Brugger’s Relief Position.’ You would perform as follows:Sit at the edge of a chair and position your knees slightly wider than your hips.

Turn your feet out slightly and bring your chin back while looking straight ahead.

Open your hands and rotate your shoulders so your palms face forward.

Bring your shoulder blades back and down as if sticking them in your back pockets.

Take a deep breath through your nose, then let the breath out through your mouth, allowing your shoulders to move farther back and down.

Relax and feel the improvement in posture.

Repeat this a few times.

Being mindful of your posture while using computers or smartphones can be vital in preventing tech neck and the cost that comes with it. Breaking up sustained postures using the simple exercise outlined above can help reverse tissue stress associated with forward head posture. Your body will thank you for it.

Dr. Jordan Duncan is from Kitsap County and writes a monthly health column for Kitsap News Group. He is the owner of Silverdale Sport & Spine.