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Good posture is essential in preventing spinal misalignment. When a person maintains good posture their head aligns vertically with the spine.
Forward head position (FHP) occurs when a person leans their head forward, out of neutral alignment with the spine. People may shift their posture when using cell phones, computers and other electronic devices and are then at risk of developing FHP. Those with FHP also tend to lean their head back in order to look forward.
A 2014 study found that FHP puts increasing amounts of pressure on the spine. The head weighs 10-14 pounds, and in the neutral, well-aligned position it exerts the same amount of pressure on the spine. At 15 degrees forward lean, the pressure is 27 pounds, at 30 degrees, 40 pounds, and at 60 degrees, 60 pounds.
This extra pressure causes increased neck strain and pressure, often leading to neck pain and stiffness, tender neck trigger points, headaches and even tension in the jaw muscles (known as temporomandibular joint syndrome or TMJ). FHP can cause rounded shoulders and upper back, which in turn can interfere with normal breathing.
A 2012 study found that FHP resulting from extended computer use can cause balance issues. According to Donovan Almond, diplomate of the American College of Sports Medicine and a Certified Strength and Conditioning Specialist, “The most common scenario I see with the elderly not doing regular resistance training (which increases muscle strength by making your muscles work against a weight or force) is that they fall.” Often, he says, persons who have fallen change their posture and begin to look down when walking, contributing to FHP and diminished balance. He says, “Looking down (while walking) is probably the worst thing you can do.”
Persons at risk of and with FHP can practice sitting upright and consciously keeping their neck in a neutral spine position, with their head directly above their shoulders. Those with FHP can also incorporate exercising and strengthening into their daily routine to help loosen stiff neck muscles and joints. Use this link https://www.medicalnewstoday.com/articles/forward-head-posture for examples. Some require physical therapy.
Can FHP be prevented? Concentrating on maintaining proper posture helps.
Ways to do this when sitting include:
Adjusting the chair to support the lower back
Ensuring that the knees are a bit lower than the hips
Placing the foot flat upon the floor
Positioning the screen at eye level
Ensuring the keyboard is straight out in front, leaving a space of 4-6 inches on the desk to rest the wrists
Keeping the mouse nearby and using a mouse mat with a wrist pad
Ensuring that objects are within easy reach
Taking regular breaks
Avoid cradling phone between the ear and neck
Performing daily strengthening exercises and holding the head upright are the best ways to help prevent FHP while walking.
Contact your doctor if you experience continued neck pain and stiffness.