Neck Pain from Forward Head Posture & Rounded Upper Back

Written By Martin Spitzeck

When the head sits forward and the upper back becomes rounded, the neck muscles work much harder than they should. This often leads to stiffness, headaches, and ongoing discomfort. Our treatment focuses on relieving pain and helping you move in a healthier, more natural posture.

1. Loosen the Upper Back

A stiff upper back is one of the main reasons the head drifts forward. Improving movement here takes pressure off the neck.

We use:

  • Gentle upper-back mobilisations

  • Foam roller extension exercises

  • Rotation and stretching drills

2. Retrain Neck Support Muscles

With forward head posture, the deep neck muscles switch off and the overworked surface muscles tighten up. We help you retrain the right muscles so your neck feels supported again.

This includes:

  • Deep neck flexor exercises

  • Chin-tuck and head-control training

  • Simple balance and control drills

3. Strengthen the Shoulder Blades

Stronger shoulder blade muscles help you sit and stand taller, reducing strain on the neck.

Typical exercises:

  • Rowing movements

  • Shoulder blade retraction

  • Lower and middle trapezius strengthening

  • Serratus anterior activation

4. Release Tight Muscles

Posture problems often cause tight or irritated muscles.

Common areas we treat:

  • Upper trapezius

  • Suboccipitals (base of the skull)

  • Levator scapula

  • Chest/pec muscles

  • SCM

We may use stretching, massage, trigger point work, or dry needling to help these muscles relax.

5. Hands-On Treatment

Manual therapy helps reduce pain quickly and improves movement so exercises work better.

This may include:

  • Gentle neck and upper-back joint mobilisation

  • Soft tissue release

  • Trigger point treatment

6. Everyday Posture Advice

Small habits make a big difference—especially for those who sit at a desk or use screens often.

We’ll help you with:

  • Desk and screen setup

  • Better laptop and phone use

  • Easy cues to maintain a comfortable posture

  • Simple movement breaks throughout the day

Our Treatment Pathway

We guide you through a simple, effective plan:

1. Settle the pain and improve movement

2. Retrain neck and upper-back control

3. Build strength and postural endurance

4. Keep good habits for long-term relief

Martin Spitzeck
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