What Are The Effects of Forward Head Posture?
Many office workers or individuals who spend hours staring at a computer screen, at some point may suffer from the forward head posture.
What Is Forward Head Posture?
Forward head posture is a condition where your head is positioned with your ears in front of your body’s vertical midline. This is often caused nowadays by sitting in front of your computer with poor posture for prolonged periods. This increased neck flexion will result in you bending your neck too far forward which will eventually lead to forwarding head posture problems.
What Are The Effects Of Forward Head Posture?
The average human skull weighs approximately 5 – 6 kg when aligned in its correct neutral position. Every centimetre of forward posture can add an extra 2kg of weight onto your cervical spine. In some severe cases, increased forward head posture can increase as much as 10kg of extra weight onto your cervical spine.
The adverse effects are that over time, the excessive weight on the cervical spine can lead to muscle imbalances, as the body tries to adapt and find efficient ways to hold the head up for straight-ahead vision. Some muscles become elongated and weakened, whereas other muscles become shorter and tighter.
What Are The Symptoms Of Forward Head Posture?
Some of the most common symptoms associated with forward head posture are:
Dull pain or soreness may occur across the side or back of the neck, shoulder, upper back, or head.
Headaches and Fatigue:
Poor posture can eventually also cause headaches. This happens because slouching builds pressure in the neck muscles and head. Widespread musculoskeletal pain can also cause fatigue or Fibromyalgia. You will likely feel tired and have mood and memory issues.
Muscle strains and/or muscle spasms. Any severe burning pain in the muscles. Intensive neck pain may arise as well. If you feel intense neck pain while performing certain movements, you should go and consult with a specialist.
Numbness in hands, inflamed/tight muscles, stiff neck, pinched nerves, etc. Reduced muscle functions and certain body parts that become less mobile are common symptoms.
How To Correct Forward Head Posture?
Here are some tips on how to correct and prevent forward head carriage whilst sitting at your desk at work.
- Raise your computer monitor so your eyes hit the top third of the screen when you look straight ahead.
- Position your mouse and keyboard so when you use them your forearms are parallel to the floor and your elbows are bent approximately 90 degrees.
- Buy an office chair with a headrest so you can keep the back of your head flush against the chair while working.
Other Methods for Preventing and Correcting Forward Head Carriage
Consult a physiotherapist, a chiropractor, or a personal trainer that is a qualified corrective exercise specialist to help plan a specific exercise routine for your needs. They can also help you develop better ways to sit correctly at your desk at work, or look into ways of improving your desk and chair set up in your office.
Forward Head Carriage is a condition that has become more common over recent years due to the fact that more people have deskbound jobs. But there are ways of preventing this with a corrective exercise regime and ensuring that you sit at your desk correctly