Take a break! Your Neck Deserves it!
Forward head posture:
What is the forward head posture you might ask?
Well, it is very common nowadays in the age of technology. From increased screen time on our phone to sitting in front of your work desk for over 8 hours a day, we constantly stick our head away from our body to get closer to the screen.
In another blog on a related subject, Fitbit refers to forward head posture as “tech neck.1” They define it as increased stress placed on your neck caused by having their head forward and tilted downward for a prolonged and excessive period of time” as they use electronic devices.
In the health world, the “tech neck” is referred more commonly as upper cross syndrome. Upper cross syndrome is defined as
Rounded shoulders
Rounding of upper back
Hyper extension of upper cervical spine
Forward flexion and translation of lower cervical spine
The consequence:
As a result of staying in a forward head posture for a prolonged period of time, people tend to develop musculoskeletal discomfort. Staying in a forward head position, not only increases the distance the head is from the shoulder but also increases the stress placed on your neck. As the neck translates farther forward from your body, the heavier the head will be relative to your body due to an increase in lever arm. For example, a head weighs on average 10 pounds upright, research shows that just 15 degrees of head tilt can increase to 27 pounds of force on the back of the neck.2
In addition to increasing stress on your cervical spine, staying in a forward neck posture can also cause shortening of muscles that stabilize your head. In severe cases, people can develop cervicogenic headaches, decrease neck range of motion, constant neck pain, and decrease respiratory function.
What should I do?
Fortunately, there are various solutions to prevent future neck pains.
Take frequent rest breaks from work. Either it being standing up to go get water, going to the bathroom, or stretching. Find an excuse to get out of that uncomfortable forward head posture.
Exercise! Find time after work to engage in your favorite activities. We have a blog recently that address “Top 5 tips for working out at home”
Having an ergonomic workspace. For example, having your computer monitor at eye level.
Improve sitting posture. Sitting on your thigh instead of your sit bone, having an upright spine, and keeping your neck in line with your spine are great techniques to decrease forward head posture. It may not feel easy at first, but the more you engage in a good sitting posture, the more you will see an improvement in your sitting endurance and decrease in neck pain.
This is not meant to be medical advice. If you are experiencing pain or discomfort in your neck or upper body, please see your local healthcare provider.
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