In our increasingly digital world, excessive forward head posture, commonly known as “tech neck,” has become a widespread issue. This condition, characterized by the head jutting forward and down, can lead to numerous adverse effects on our health. In this post, we’ll explore the causes, consequences, and solutions for excessive forward head posture, highlighting the role of chiropractic care in addressing this modern-day malady.
What is Forward Head Posture?
Forward head posture occurs when the head is positioned in front of the body’s center of gravity. Ideally, the head should sit directly above the shoulders, maintaining a neutral alignment. However, prolonged use of smartphones, tablets, and computers often leads to a habitual forward tilt, disrupting this balance and placing undue stress on the neck and upper back.
The Adverse Effects of Forward Head Posture
Neck and Shoulder Pain: The most immediate and noticeable effect of forward head posture is pain in the neck and shoulders. This occurs because the muscles in these areas are strained as they work overtime to support the weight of the head, which can feel significantly heavier in a forward position. I always use a bowling ball analogy for this. Try holding a bowling ball straight out in front of you with your arms extended straight out. It is really hard to do because the center of gravity of the ball is so far out in front of you. An adult human head weighs around 10-12 pounds, about the same as a bowling ball. So with excessive forward head posture, the muscles in your neck, upper back and shoulders are working all day long trying to hold that weight up. After a while they get tired, and cranky and sore.
Headaches: Chronic tension in the neck and upper back muscles can lead to frequent headaches. These tension headaches are often a result of the strain and stress caused by forward head posture.
Reduced Lung Capacity: Forward head posture can compress the thoracic region, reducing lung capacity and impairing breathing. This can lead to decreased oxygen intake and diminished overall energy levels.
Spinal Misalignment: Over time, forward head posture can cause misalignments in the cervical spine. These misalignments can lead to a host of issues, including nerve compression, which can cause pain and dysfunction in various parts of the body.
Viewing your posture from the side can give you an idea if you have excessive forward head posture. Stand naturally and have someone take a picture of you from the side. If your ear is forward of your shoulders, you probably suffer from tech neck. This can be an effective screening tool, but the only way you will know for sure if you suffer from tech neck is by taking an x-ray to see the actual shape of your spine. Your cervical spine should have a forward curve to it when viewed from the side on an x-ray. However many people with forward head posture end up with a straight cervical spine, or even a curve in the wrong direction.
Poor Balance and Increased Risk of Falls: The misalignment and muscular imbalances caused by forward head posture can negatively impact your balance, increasing the risk of falls. This is especially important in older individuals already at risk of increased falls and fractures.
Jaw Pain and TMJ Disorders: The forward shift of the head can also affect the temporomandibular joint (TMJ), leading to jaw pain, clicking, and other TMJ disorders.
Combatting Forward Head Posture
Ergonomic Adjustments: One way to combat forward head posture is to create an ergonomic workspace. Ensure that your computer screen is at eye level, and use a chair that supports good posture with proper lumbar support. When using mobile devices, bring them up to eye level instead of looking down. I get asked a lot about standing desks, which are fine, but the same basic principles apply. Ideally you are switching from standing position to a seated position throughout the day so you are not in any one static position for too long.
Regular Breaks and Stretching: Take frequent breaks from screen time to stretch and move around. Simple neck and shoulder stretches can help relieve tension and prevent the development of forward head posture.
Strengthening Exercises: Incorporate exercises that strengthen the muscles of the neck, shoulders, and upper back into your routine. Strengthening these muscles helps support proper alignment and reduces the strain caused by forward head posture. Most people with forward head posture benefit from rowing motion exercises like rows.
Mindful Posture Practices: Being mindful of your posture throughout the day can make a significant difference. Regularly check in with yourself to ensure that your head is aligned over your shoulders and that you are not slouching. Becoming self aware of your posture is step number one. Once you catch yourself in bad posture positions, you are more likely to correct them throughout the day.
The Role of Chiropractic Care
Chiropractic care plays a crucial role in addressing forward head posture. Chiropractors are trained to identify and correct spinal misalignments and muscle imbalances that contribute to this condition. Through a combination of adjustments, soft tissue therapies, traction, and personalized exercise recommendations, chiropractors can help not only alleviate the symptoms associated with forward head posture but can also help correct forward head posture and restore the proper curve to your neck.
Spinal Adjustments: These help realign the cervical spine, reducing nerve interference and promoting optimal function.
Traction: Some chiropractors work to restore the natural curve to your neck by using different traction devices. Over time, this corrects forward head posture and gives longer lasting relief than adjustments alone. In one study that looked at forward head posture and cervical curve in patients with neck pain and dizziness, they found that the patients that received traction and correction of forward head posture in addition to chiropractic adjustments faired better at a 1-year follow up than patients that just received chiropractic adjustments. At the end of the 10-week trial period, both groups (chiropractic only and chiropractic with traction) had similarly reduced symptoms. However, at 1-year follow up the patients that only had chiropractic regressed to previous pain levels while the chiropractic and traction group saw continued reduced symptoms even though they had stopped care at 10 weeks. Full study can be found here: https://pubmed.ncbi.nlm.nih.gov/27575013/
Postural Exercises: Chiropractors can recommend specific exercises to strengthen the muscles that support good posture, enhancing your body’s ability to maintain proper alignment.
Ergonomic Advice: Your chiropractor can provide valuable insights into setting up an ergonomic workspace that supports good posture and reduces strain on your neck and shoulders.
Conclusion
Excessive forward head posture, or tech neck, is a common but preventable issue in our digital age. By understanding its adverse effects and taking proactive steps to correct your posture, you can alleviate pain, improve your overall health, and prevent long-term complications. Chiropractic care is an excellent resource in this journey, offering expert guidance and effective treatments to help you maintain a healthy, aligned spine. So if you think you suffer from forward head posture, give us a call and see if if chiropractic care at Bay View Chiropractic can help!
Have you struggled with forward head posture? For more information or to schedule a consultation, contact our office today.
