Forward head posture is a common problem caused by spending too much time on a computer or poor posture while sleeping or driving. It can lead to pain in the neck, shoulders, and upper back, as well as joint degeneration and kyphosis. Corrective measures include stretching, exercise, and maintaining proper posture.
Forward head posture is a type of posture in which the head leans forward across the front of the body, extending the cervical spine and in some cases flattening the normal concave curve found at the back of the neck. This is a very common posture problem, mainly due to the amount of time many people spend on a computer during the day, with their heads tilted forward and shoulders rounded; it can also be caused by poor posture while sleeping or driving. Over time, forward head posture can lead to pain in the neck, shoulders, and upper back and lead to a hyperkyphotic (humpback) curve in the upper thoracic spine.
Ideally, perfect posture occurs when your ears, shoulders and hips are in a relatively straight line. This doesn’t mean that the spine itself is perfectly straight; there are three curves along the entire spine that help relieve pressure and keep it in proper alignment. These are a concave curve in the lumbar spine and a slight convex curve in the thoracic spine, as well as the slight curve in the cervical spine. All of these curves help balance the others, so when one is impaired as in forward head posture, the entire spine can be affected, causing back pain.
Experts say that for every inch your head moves forward out of alignment in forward head posture, it adds ten pounds of weight to your neck and shoulder muscles. This weight keeps pushing your head forward, making your bad posture worse. This can also lead to joint degeneration if the problem persists, as well as a rounding of the upper spine known as kyphosis. The chest muscles will compress and shorten, and many people will experience tension headaches or even numbness in the hands.
Forward head posture can be corrected by stretching, exercising, and always making sure you maintain proper posture when sitting or standing. Get up to take frequent breaks and walk around when sitting at the computer, reaching your arms above your head, opening and lifting your chest towards the ceiling. Don’t just tilt your head back, as this will simply compress your cervical joints in the other direction. A doctor may be able to take x-rays and make recommendations for physical therapy specifically designed to correct posture; some people also find it helpful to visit a chiropractor.
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