It’s no surprise that postural kyphosis is a growing and painful problem, with most jobs and educational tasks involving a range of computer-based duties. A week of work, work, work and no play and we can all fall prey to that creeping upper-body curve that is becoming such a regular site in our society today.

Even as I write this I need to keep reminding myself to straighten up. My son has had me shouting, ‘Posture!’ at him, army-sergeant style since he learned how to sit up.

But does knowing we need to work on posture really help? I’m hoping that learning a little about what is actually happening in our bodies when we slouch will increase our body-awareness so that we all - little by little - make good posture a thing of daily life.

I did the research and here it is. Kyphosis is an abnormal curvature of the spine, causing the back to appear more rounded than normal. In some cases, the curve of the spine can become very pronounced, leading to a hunched-over posture.

‘Nerd neck’ and ‘tech neck’ are commonly used terms used to describe postural kyphosis too.

What is nerd neck? It’s the tongue-in-cheek label for someone who spends a great deal of time hunched over a desk or in front of a computer. Nerd neck gets its name from the stereotype that nerds are often associated with spending long amounts of time engrossed in a computer screen or in books, but in truth, it’s a problem shared by most people in 2024.

A Vision Express survey found we are spending 4,866 hours staring at a screen per year - phones, tablets, gaming equipment. As a result, our posture is often affected, leading to the curved and hunched posture associated with nerd neck.

This posture can cause the neck and back muscles to become stiff and strained, leading to a hunched-over appearance. Prolonged sitting can even cause the neck to become misaligned, leading to further pain and discomfort and postural kyphosis.

Postural kyphosis can be caused by a variety of factors, including congenital abnormalities, poor posture, and fractures or other injuries to the spine. Osteoporosis is also a common cause of kyphosis, as weakened bones are more prone to developing an abnormal curvature.

A recent study looked at how trunk asymmetry (unevenness in the shape of the body) affects the physical and mental health of early adolescents in Hong Kong. It found that early adolescents with trunk asymmetry had a lower health-related quality of life than those with trunk symmetry.

It also found that spending more than four hours on computers was linked to trunk asymmetry. The study showed the importance of limiting screen time and being mindful of the postures adopted when using computers for early adolescents.

Abnormal curvature of the spine causes physical and mental health issues?!

Do you think you have a problem? The most obvious sign of kyphosis is a hunched-over posture. Early signs of kyphosis may include back pain, difficulty standing or walking, and a decrease in the flexibility of the spine.

Individuals who suffer from nerd neck may experience a stiff neck, sore muscles, headaches, and overall fatigue. In some cases of extreme nerd neck, the posture may even cause shoulder and arm pain. We may also experience difficulty concentrating or have difficulty focusing on tasks, because of the pain we are experiencing.

The health risks of nerd neck can include headaches, neck pain, shoulder pain, and muscle tension. Over time, the posture can lead to poor spinal alignment and can even cause issues like pinched nerves and herniated discs. Having experienced pinched nerves in the past (non-kyphosis related) I know I want to avoid this at all costs.

Another symptom that people report (and want to get rid of!) are wrinkles that form from looking down too much at your phones. Tech neck wrinkles and lines can be caused by the repetitive motion of looking down and can be seen as horizontal lines on the neck.

Reduce kyphosis and tech neck - save your skin too!

The first step to fixing kyphosis is to adjust your posture. Make sure you are sitting up straight and that your neck and spine are in a neutral position. Avoid slouching or hunching over while sitting. It’s also important to take regular breaks from sitting and try to move around and stretch. Stretching can help relieve muscle tension and improve overall posture.

Treatment for kyphosis depends on the underlying cause and the severity of the curvature. In mild cases, chiropractic care, physiotherapy, and/or bracing may be used to correct the curvature. In more severe cases, surgery may be necessary to correct the deformity.

Can you take measure to stop this creeping in? The positive news is there are exercises to prevent kyphosis. Maintaining good posture is the most important step in preventing kyphosis. Strengthening the back and core muscles can also help to keep the spine in proper alignment. Stretching the chest and shoulder muscles can also help to prevent kyphosis, as can avoiding slouching when sitting or standing.

This study looked at how exercise programs can help people reduce pain in their body, specifically their neck and shoulders. They found that exercises like stretching can help make people stronger, help their posture, and reduce pain.

Yoga, kyphosis Pilates, swimming, and weight-bearing exercises can help improve posture and strengthen the core muscles that support the spine. Stretches for nerd neck such as the cobra pose, can also help to reduce the curvature of the spine caused by kyphosis.

·         Cat-Cow Stretch: Start on your hands and knees with your back in a neutral position. As you inhale, arch your back and tilt your head up, creating a gentle curve in your spine. As you exhale, round your back and tuck your chin towards your chest. Repeat this 10 times.

·         Cobra Pose: Lie on your stomach with your legs straight and your hands placed directly under your shoulders. As you inhale, press your hands into the floor and lift your chest off the ground. Hold this pose for 10 seconds and then slowly lower your chest back to the ground. Repeat this 10 times.

·         Child’s Pose: Start on your hands and knees with your back in a neutral position. As you exhale, sit back on your heels and lower your chest towards the floor. Place your forehead on the ground and relax your arms by your sides. Hold this pose for 10 seconds and then slowly come back up to your hands and knees. Repeat this 10 times.

·         Wall Angels: Stand with your back against a wall and your feet shoulder-width apart. Raise your arms up to shoulder height and press your palms and forearms against the wall. As you inhale, slowly slide your arms up the wall and then back down as you exhale. Repeat this 10 times.

·         Seated Spinal Twist: Sit on the floor with your legs crossed and your back in a neutral position. As you inhale, twist your torso to the right and place your left hand on the floor behind you. Hold this pose for 10 seconds and then slowly twist back to the centre. Repeat this 10 times on each side.

Other nerd neck exercises such as the Occiput to Wall test are used to assess a patient’s range of motion in the cervical spine. It is used to test their ability to extend their head backward against the wall.

It's a really useful test it can be performed quickly and easily, without the need for special equipment. It’s also a reliable measure of someone’s range of motion, allowing for accurate diagnoses and the development of effective treatment plans.

Poor sleep hygiene can worsen the symptoms of kyphosis and it can lead to increased muscle tension and fatigue. Good sleep can help to reduce the symptoms of postural kyphosis by allowing the body to rest and recover. It can also help to reduce stress, which can help to reduce the pain associated with kyphosis, nerd neck and tech neck.

·         Make sure your pillow is the right size and height for your body. The best nerd neck pillow for neck support is a soft, low-profile pillow that allows your head and neck to stay in a neutral position. Use can also use an extra pillow to support your neck. Place the pillow underneath your neck and head to provide extra support and cushioning.

Try sleeping on your back. This position is the best for neck support and can help to reduce neck pain and tension. Avoid sleeping on your stomach. This position can put strain on your neck, leading to further neck strain and pain. There are special pillow our there too that help you become a back-sleeper!

Stretch and massage your neck before bed. This can help to reduce tension and improve circulation. Try 3 of the exercises above before bed and make it a daily habit! For your massage, choose a relaxing oil like lavender or rose absolute (you only need a couple of drops) mixed with a carrier oil and massage this slowly into your sternocleidomastoid muscles (long rope-like ones either side of your neck), around your forehead and chest and anywhere else you fancy! Even better, get someone else to do this for you.

Avoid looking at electronic devices before bed. The blue light from electronic devices can interfere with your body's natural sleep cycle, leading to further neck strain. Get the right amount of quality (REM) sleep and your body will rest and recover magically overnight.

There you have it.

If you can use the above information to become more body-aware, commit to a couple of new daily habits, and use your grit and determination to be consistent then you should see a vast improvement in your tech neck symptoms. The ‘old days’ are not coming back and tech is here to stay. We need to learn to adapt our routines to ensure our bodies stay fit, strong and healthy regardless of the changing times.