Top 10 Tips For Proper Neck Posture

[Updated on 1 June 2020] Posture refers to the way one carries their body as a whole, the position of the limbs, as well as the state of the body at a given time.

Neutral posture entails the position achieved when your joints are not bent and the vertebral column is in line without being twisted or bent. Neck pain occurs as a result of strain and injuries in the soft tissues and one should take recommended measures to avoid it.

By achieving and maintaining proper body and neck posture, you are more likely to be comfortable and experience less stress while performing your daily activities. Below are some tips to avoid neck strain or discomfort.

Here Are 10 Tips for Proper Neck Posture

There are several tips available in the web. But, we have described top 10 tips for proper neck posture.

1. Keep properly hydration

To maintain proper neck posture, you should drink an adequate amount of water every day. Maintaining significant amounts of fluids supports healthy vertebral discs as a majority of the disk is made up of fluid to keep it soft and flexible.

By maintaining healthy hydration, the spongy discs are more likely to remain soft and stable. As a result, there is less strain on the neck resulting in better posture.

2. Lift your chest

Lifting your chest ensures that your neck does not twist. Frequent lifting of the chest ensures that your neck adjusts itself, avoiding any undue strain. You maintain a good posture by observing an upward head position which in turn enhances your shoulders and neck.

3. Perform exercises that boost your posture

Performing exercises and certain stretches ensure that your posture improves and also relieves any strains in your neck. One of the best exercises to carry out to boost your neck posture is the chin tuck.

Sit in a chair with your back firmly supported by a wall or the back of the chair–if it’s sturdy. Make sure the back of your head, shoulders, and upper back are against the wall, you are looking straight ahead and the underside of your chin is level with the floor. Slowly move your chin back and slightly down so your ears are in line with your shoulders and you feel a stretch in the back of your neck. Hold for 10 seconds and release. Do a couple of sets of 10 repetitions every day, if you can. You can also perform this exercise while lying flat out on the floor.

4. Always use a comfortable and supportive chair

You should consider buying an ergonomic chair, one which has an adjustable backrest angle and seat angle. The chair should also support your lumbar and protect it from any undue strain. It should also strengthen your neck and keep it in the right alignment and angle. You can also use a Waist Training Belt alternatively. Camellias Waist Trainer Belt is one of us favorite.

5. Sleep on your back

By always sleeping on your back, your back stays well aligned which in turn prevents the neck from drifting out of alignment with your back. It also ensures that your neck does not bend at the wrong angle preventing it from unnecessary strain.

6. Use a supportive pillow

It is advisable to use a cushion that provides a neutral support to the curve of your neck. A comfortable pillow enables you to maintain the proper alignment of your back, avoiding an irregular shape of the neck.

It also maintains the proper posture of the neck, preventing it from any strains. Besides, you should also ensure that you put your pillow at the level where you feel comfortable and feel no stress.

7. Use an eye level computer

For people who use their computers frequently, it is good to ensure that their computer is level with their eyes to prevent neck strain. You can set your computer to be level with your eyes and ensure that you look at the middle of its screen.

8. Use a headset

People who use their phones frequently also tend to experience a lot of neck strain because holding the phone to your ear often puts your head and neck at an uncomfortable angle. It is advisable that you use headsets or earphones as often as possible to maintain a good posture that does not expose your neck to undue strain.

9. Carry loads uniformly

In cases where you have to carry a heavy load, such as a suitcase or a backpack, you should always balance its weight evenly across both shoulders and avoid straining one side of your back with a lot of weight. By doing so, the neck, shoulders and back experience reduced stress and strain from carrying the load.

10. Observe a supportive posture and relieve the pain

Avoid bad seated or standing positions that strain your muscles and exercise right sitting postures to relieve neck and back strain. You should also massage your problem areas frequently to soothe the neck and prevent it from further strain. There are many techniques online you can do to massage stressed neck and shoulder muscles.

10 Tips For Proper Neck Posture


  1. I think I have to try this. I’ve done some stretching that’s temporarily helped, but the pain has only gotten worse over the last year. I spend about 12 hours a day at a computer, over the past few years, along with a decent amount of stress, have exacerbated the problem. All the pain is pretty much located right at the base of my neck. Hope these exercise will help me.

  2. Obviously keeping my back straight as most as I can, but it’s not always that easy. I forget it or sometimes I just don’t have the energy to do it or in class, I have to focus on keeping my back straight and how uncomfortable this position is so hard, that I barely listen to my professor anymore, which is kind of not the point of going to class. Any tips?

  3. Harry Morgan Reply

    Side bends are also good for the neck. It is a simple exercise that can help improve neck posture over time.

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