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Your neck stops aching by mid-afternoon. You can work at your computer without that burning sensation between your shoulder blades. Your headaches become less frequent, then rare, then gone.
That’s what happens when someone addresses the actual problem—not just where it hurts, but why it hurts. When your head sits where it’s supposed to, your neck isn’t supporting 50 pounds of pressure anymore. It’s supporting 10 to 12 pounds, which is what it was designed to handle.
You’ll notice you’re not constantly adjusting your position or rolling your shoulders back. Your body holds itself differently because the structure underneath has been corrected. You sleep better. You move easier. You stop thinking about your posture because it’s no longer something you have to fight.
Dr. Paul Roses has been practicing chiropractic in the Hudson County area for over four decades. He’s not new to text neck symptoms and treatment, rounded shoulders correction exercises, or the cascade of problems that come from sitting hunched over a screen all day.
He graduated from Life Chiropractic College in 1981 and has spent his career focused on one thing: helping your body heal itself without drugs or surgery. That means actually correcting the spinal misalignments causing your pain—not just masking symptoms.
Powerhouse residents come to us because they’re tired of temporary fixes. They’ve tried stretching. They’ve tried new chairs. They’ve been told to “sit up straight.” None of that works when the underlying structure is off. We use state-of-the-art spinal correction techniques that address what’s actually wrong, and our patients feel the difference within weeks—sometimes days.
First, you’ll get a baseline assessment. We use Titron Infrared Imaging—it takes a few seconds, doesn’t hurt, and shows exactly where your spine is misaligned. If needed, we’ll take x-rays to see the full picture.
Then we’ll explain what’s going on. You’ll understand why your neck hurts, why your shoulders round forward, and what’s causing that tension headache that won’t quit. Most people leave that first visit already feeling like someone finally gets it.
Treatment starts with targeted spinal adjustments. These aren’t the old-school, aggressive cracks you might be picturing. We use advanced techniques that are precise, safe, and surprisingly comfortable. The goal is to restore proper alignment so your nervous system can function the way it’s supposed to.
You’ll also get personalized exercises—what we call “blueprint” exercises designed specifically for your body and your problem. These aren’t generic upper crossed syndrome stretches you found on YouTube. They’re tailored to reinforce the corrections happening in the office so your progress sticks.
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You’re getting a full structural assessment—not a quick look and a guess. We take the time to understand what’s happening in your spine and nervous system before we do anything else.
You’re getting adjustments that are specific to your misalignments. That means the treatment is focused on your exact problem, whether it’s text neck from years of looking down at your phone or rounded shoulders from sitting at a desk in Powerhouse’s busy work-from-home economy.
You’re also getting education. We’ll coach you on what to avoid and what to do differently so you’re not undoing your progress between visits. That might mean adjusting your workspace setup, changing how you hold your phone, or incorporating specific rounded shoulders correction exercises into your day.
And you’re getting care that’s rooted in results, not prescriptions. The chiropractic adjustment segment continues to grow because people are done with drug-based pain management that doesn’t actually fix anything. Our approach is about long-term correction, not short-term relief. Our patients in Powerhouse don’t just feel better—they stay better.
It depends on how long you’ve had the problem and how severe the misalignment is. Some patients notice improvement after just a few adjustments—less pain, better range of motion, fewer headaches. Real structural correction usually takes longer.
Most people see significant changes within three to six weeks of consistent care. That’s not just feeling better temporarily—that’s actual correction of the spinal misalignment causing the forward head posture. We’ll give you a clearer timeline after your initial assessment because every case is different.
The key is consistency. If you come in for your adjustments and do the exercises you’re given, your body responds faster. If you skip appointments or don’t follow through on the at-home work, it takes longer. Your spine didn’t get this way overnight, and it won’t correct itself overnight either—but it will correct with the right approach.
Text neck symptoms usually start with a dull ache in your neck that gets worse as the day goes on. You might feel stiffness, especially when you try to look up or turn your head. A lot of people get tension headaches that start at the base of the skull and radiate forward.
You might also notice pain between your shoulder blades, a burning sensation in your upper back, or even numbness and tingling in your arms and hands. That happens when the nerves in your neck get compressed from the constant forward head position—your phone, your laptop, your tablet, all of it adds up.
Chiropractic is one of the most effective ways to treat text neck because it addresses the root cause. We don’t just work on the muscles—we correct the spinal misalignments that are creating the nerve interference and structural problems. Combine that with specific exercises to retrain your posture, and yes, chiropractic can absolutely help. Most patients feel relief within the first few visits.
Exercises help, but they’re usually not enough on their own if your spine is already misaligned. You can stretch and strengthen all day, but if the bones in your neck and upper back are out of position, those muscles are fighting a losing battle.
Think of it this way: if your foundation is crooked, painting the house doesn’t fix the cracks. Rounded shoulders correction exercises are important for retraining your muscles and reinforcing proper posture, but the adjustments are what correct the underlying structural problem.
We combine both. We’ll adjust your spine to restore proper alignment, then give you specific exercises that support that correction. The exercises make sure your progress sticks and help prevent the problem from coming back. It’s not one or the other—it’s both working together that gets you the results you’re looking for.
Your head weighs about 10 to 12 pounds when it’s sitting in the right position—directly over your shoulders. But when you tilt it forward, even just 15 degrees, the effective weight on your neck increases dramatically. At a 45-degree angle, which is common when you’re looking at your phone, your neck is supporting around 50 pounds of pressure.
That’s the equivalent of carrying a second-grader on your shoulders all day, every day. Your neck muscles, ligaments, and joints aren’t designed for that kind of sustained load. Over time, that pressure leads to muscle strain, ligament damage, disc degeneration, and chronic pain.
The longer you stay in that position, the worse it gets. Kids and teens are especially vulnerable because they’re spending five to seven hours a day with their heads flexed forward on devices. If it’s not corrected, it can lead to permanent changes in the spine—kyphosis, chronic pain, even early arthritis. That’s why addressing forward head posture now, before it becomes a permanent problem, matters.
Upper crossed syndrome is a specific pattern of muscle imbalance that happens when you spend too much time in a forward head, rounded shoulder position. Certain muscles in your chest and neck get tight and overactive, while the muscles in your upper back and neck get weak and underactive.
The “cross” refers to the pattern: tight chest muscles and tight upper neck muscles form one line, while weak upper back muscles and weak deep neck flexors form another. When you look at it from the side, it literally creates an X across your upper body.
This imbalance is what keeps pulling you into that slouched posture even when you’re trying to sit up straight. It’s also what causes a lot of the pain, stiffness, and headaches that come with poor posture. We address upper crossed syndrome with adjustments to correct the spinal alignment and specific stretches and exercises to rebalance those muscles. You need both to break the cycle and actually fix the problem.
Many insurance plans do cover chiropractic care, including posture correction treatment, but coverage varies depending on your specific plan. Some plans cover a certain number of visits per year, while others require a referral or have specific conditions that need to be met.
The best thing to do is call your insurance company and ask about chiropractic benefits. You can also reach out to us directly—we can help you understand your coverage and what to expect in terms of out-of-pocket costs.
Even if your insurance doesn’t cover the full cost, many patients find that chiropractic care is more affordable than they expected, especially compared to ongoing pain medication, injections, or surgery. We focus on getting you results as efficiently as possible, which means you’re not dragging out treatment longer than necessary. You’re investing in fixing the problem, not managing symptoms indefinitely.
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