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Your head stops feeling like it weighs fifty pounds by the end of the day. That’s what happens when forward head posture gets corrected—your neck stops compensating for the extra load every time you look at your phone or computer.
The headaches start spacing out. Your shoulders drop back where they belong instead of rounding forward. You can turn your head to check your blind spot without wincing.
Most people don’t realize how much energy poor posture drains until it’s gone. When your spine is aligned properly, your muscles stop working overtime just to hold you upright. You sleep better because your neck isn’t locked up. You breathe deeper because your ribcage isn’t compressed.
This isn’t about standing up straighter for a few minutes. It’s about retraining your body so good posture becomes automatic—at your desk, in your car, everywhere.
Dr. Roses has been treating posture-related pain in Bergen Hill, NJ for over two decades. He’s a Certified Chiropractic Sports Physician and was named Chiropractor of the Year by the Association of New Jersey Chiropractors.
Here’s what matters: we don’t just adjust your spine and send you out the door. You get a full assessment of what’s causing your postural issues, then a treatment plan that combines adjustments, corrective exercises, and education about how to fix forward head posture for good.
Bergen Hill has a high concentration of professionals who spend hours at computers. We see the same patterns constantly—text neck symptoms, rounded shoulders, upper back tension. We know exactly how to address them because we’ve treated thousands of cases just like yours.
First, you get a thorough postural assessment. Dr. Roses measures your head position, shoulder alignment, and upper back curve. He identifies which muscles are too tight and which ones have gone weak—that imbalance is usually what’s driving your pain.
Then comes the correction phase. You’ll receive specific chiropractic adjustments to restore proper spinal alignment, especially in your neck and upper back. But adjustments alone won’t hold if your muscles pull you back into bad posture.
That’s why you’ll learn targeted exercises—rounded shoulders correction exercises and upper crossed syndrome stretches designed to strengthen weak muscles and loosen tight ones. These aren’t generic stretches you could find on YouTube. They’re prescribed based on your specific postural dysfunction.
You’ll also get practical coaching on workplace ergonomics and daily habits. Most people don’t realize their car headrest or monitor height is reinforcing their forward head posture. Small adjustments to your environment make a massive difference in whether your corrections actually stick.
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You get evidence-based treatment that addresses the root cause, not just symptoms. That includes spinal adjustments, soft tissue work to release tight muscles, and a personalized exercise program you can do at home.
We use advanced techniques like shockwave therapy and cold laser when needed—particularly effective for stubborn muscle tension that doesn’t respond to adjustments alone. You’ll also receive detailed education about your specific condition, whether it’s text neck, forward head posture, or upper crossed syndrome.
Bergen Hill residents deal with long commutes and desk-heavy jobs. Your treatment plan accounts for that reality. You’ll learn how to counteract the postural stress of sitting in traffic on the Turnpike or hunching over spreadsheets for eight hours.
The goal isn’t to make you dependent on ongoing treatment. It’s to give you the tools to maintain good posture independently. Most patients see significant improvement within 10-12 weeks, though timeline varies based on how long you’ve had the problem and how consistently you do your exercises.
Most people see noticeable improvement in 10-12 weeks with consistent treatment and home exercises. That’s based on research showing a 10-week targeted exercise program can significantly improve postural alignment.
Your timeline depends on how severe your forward head posture is and how long you’ve had it. If you’ve been slouching over a computer for twenty years, your body won’t reset in three visits. The muscles and connective tissues have adapted to that position—they need time to relearn proper alignment.
You’ll feel some relief quickly, usually after the first few adjustments. But lasting correction requires rebuilding strength in your deep neck flexors and stretching out the tight muscles in your chest and upper traps. That takes weeks of consistent work, not days.
Neck pain and stiffness are the obvious ones, but text neck causes a cluster of symptoms people don’t always connect. Headaches that start at the base of your skull. Shoulder pain and tightness, especially at the end of the day. Sometimes numbness or tingling down your arm.
You might notice your neck range of motion is limited—turning your head to back up the car feels stiff. Some people get jaw pain because the forward head position affects the temporomandibular joint. If you’re getting any of these regularly and you spend hours looking down at your phone or computer, text neck is likely the culprit.
The concerning part is that tilting your head forward just 60 degrees puts 60 pounds of force on your cervical spine. That’s not sustainable. Your neck wasn’t designed to support that load for hours daily. The symptoms are your body telling you something needs to change.
Yes, but only if you’re doing the right exercises consistently. Generic shoulder stretches won’t cut it. You need exercises that specifically target the muscle imbalances causing rounded shoulders—typically weak lower traps and serratus anterior, combined with tight pecs and upper traps.
Research shows that comprehensive exercise programs addressing strength, stretching, and shoulder-based movements can effectively reduce rounded shoulders and thoracic kyphosis. But “comprehensive” is the key word. You can’t just do one stretch and expect your posture to transform.
We prescribe specific exercises based on your assessment. You might need more strengthening work if your back muscles are weak, or more stretching if your chest is extremely tight. The program gets adjusted as you progress. Most people need to do their exercises 4-5 times per week for several months to see lasting change.
Upper crossed syndrome is a specific pattern of muscle imbalance. Your upper traps and chest muscles get tight and overactive. Meanwhile, your deep neck flexors and lower traps get weak and underactive. This creates the classic forward head, rounded shoulder posture.
If you spend hours at a desk or looking at screens, there’s a decent chance you have some degree of it. Studies show prevalence ranges from 11% to 60% depending on the population. It’s extremely common in office workers and anyone who does repetitive forward-reaching tasks.
You’ll know you likely have it if your shoulders round forward, your head juts out in front of your body, and you have that hunched upper back look. The symptoms—neck pain, shoulder tightness, headaches—match what we discussed with text neck and forward head posture. They’re all related. Upper crossed syndrome is just the technical term for the underlying muscle imbalance causing those postural problems.
Yes. Postural problems are progressive—they get harder to fix the longer you wait. Your body adapts to whatever position you put it in most often. If that’s hunched over a phone or computer, your muscles, ligaments, and even your spine will remodel to support that position.
The real issue is that poor posture gets more difficult to correct with age. Your tissues lose adaptability. What might take 10 weeks to fix now could take six months in five years. Plus, you’re accumulating damage—disc problems, nerve compression, chronic muscle tension that becomes harder to release.
There’s also the compounding effect on your health. Research links poor posture to reduced lung function, decreased brain function in older age, and chronic pain that interferes with work and activities. You’re not just dealing with a stiff neck. You’re setting yourself up for bigger problems down the road if you ignore it.
Most insurance plans cover chiropractic care, including treatment for postural dysfunction, but coverage varies significantly by plan. Some cover a set number of visits per year. Others require a copay for each visit. A few have deductibles you need to meet first.
The best approach is to call your insurance company and ask specifically about chiropractic coverage for musculoskeletal conditions. When you come in for your first visit, our office can verify your benefits and give you a clear picture of what you’ll pay out of pocket.
Even if your insurance doesn’t cover the full treatment, consider the cost of not fixing the problem. Ongoing pain medication, lost work productivity, future medical interventions for herniated discs or nerve damage—those add up fast. Investing in posture correction now is usually far less expensive than dealing with the consequences of untreated postural problems later.
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