Forward Head Posture: Know the Causes and Management

Introduction

When a person is in good posture, their head lies vertically with their spine, and the ears line up with shoulders and midline. But in forward head posture, the head aligns forward out with the spine, which can cause various problems such as neck pain, stiffness, and muscle balance issues. Forward head posture is more often associated with rounded shoulders. Forward head posture is also called nerd neck or text neck, as it is caused by prolonged neck bending while using phones. In addition, there are various causes of forward head posture. This can be fixed by strengthening and stretching exercises.

What Are the Causes of Forward Head Posture?

• Forward head posture is the combination of slouched forward shoulders and rounded shoulders. Its common cause is the prolonged use of electronic devices in a hunched or slumped posture.

• Some of the potential causes of forward head posture are:

  1. Driving vehicles for a long period over hunched posture.

  2. Occupations such as sewing make the head lean forward.

  3. Carrying heavy bags throughout the day as a routine causes a forward head posture.

  4. Sleeping with a raised pillow.

  5. Medical conditions, such as rheumatoid arthritis and bone degeneration.

  6. Injuries to the spine, such as whiplash.

  7. Weakness of upper back muscles.

  8. Slouched posture for a prolonged time.

  9. Reading on the bed can also cause a forward head posture.

  10. In some persons, congenital malformations may also cause forward head posture.

What Are the Adverse Effects of Forward Head Posture?

There are various side effects of forward head posture.

• Stiffness and Pain - People may experience pain and stiffness of neck muscles due to extra strain and pressure of the forward head posture. Usually, people experience anterior neck pain, which is caused by increased tension in the muscles that are present above the hyoid bone, cervicogenic headaches, and myofascial trigger points, which are caused by the overload of tension in the muscles of the upper cervical spine due to forward head posture. Temporomandibular joint pain is also caused by the tension of muscles above the hyoid bone due to forward head posture.

• Slumped Shoulders and Upper Back - Forward head posture tends to cause rounded shoulders and upper back. In addition, forward head posture impacts the movements of shoulder blades and humerus, which result in scapular dyskinesis. A person with a forward head posture and rounded shoulders is said to have a condition called an upper crossed syndrome.

• Respiratory Problems - Some studies and research have shown that forward head posture causes breathing problems. The researchers imply that forward head posture causes the upper chest to expand and contract the lower chest, interfering with regular breathing.

• Imbalance of Muscles - Forward head posture affects the balance of neck muscles. This may be caused by the prolonged use of electronic devices in a forward-head posture.

What Are the Treatments for Forward Head Posture?

Treatment for forward head posture depends on its severity. Usually, doctors refer to physical therapists who make the person perform some strengthening and stretching exercises. There are various exercises that a person can perform at their home. A person who uses computers should practice sitting upright with their neck in a neutral position, meaning their ears should line up with the shoulders.

Poor posture of the person leads to rounded shoulders called kyphosis. If this condition is severe, then the doctor may recommend surgical treatment to fix the forward head posture. Surgery is also recommended if the cause of forward head posture is a congenital deformity.

The pain caused by the forward neck posture to the next muscles is relieved by some painkillers and muscle relaxants. Most often, the treatment for forward head posture is done by physiotherapists by suggesting persons perform strengthening exercises and stretches.

Some of the stretches and exercises are:

Chin Tucks - It helps in strengthening the neck muscles. The procedures are:

• First, the person should keep their head straight and chin parallel to the floor. Then they should pull their chin back towards the chest.

• When the chin is tucked in, the back of the head should be moved away from the base of the neck. This position should be held for three breaths. Then the chin should again return to the normal position and repeat it.

Supine Chin Tuck - This stretch can be done in the lying position whenever the person is free. The procedures are:

• First, the person should lie flat on the floor with the back by placing a small towel roll under the neck.

• Then the person should tuck in their chin, hold for a few seconds and bring it to a normal position and repeat it.

Chin Tuck by Leaning on the Wall - This stretch helps to improve poor posture. The procedures are:

• First, the person should stand against the wall flat with the head, shoulders, and back. Then they should tuck in the chin and hold for a few seconds.

• Then they should return their chin to its normal position and repeat.

• Then from the same starting position, the person should put their arms up and palms out against the wall. Then they should move their arms up and down against the wall.

Forward Neck Stretch - This stretch is the variation of chin tuck. The procedures are:

• First, the person should sit and tuck in their chin with the help of two fingers of one hand. Then they should put the other hand on the top of their head and push gently as they pull their head down towards the chest until they feel the stretch of the neck muscles.

• Then they should hold the position for 20 secs and repeat the stretch three times.

How Should a Person Working On Computers Prevent Them From Forward Head Posture?

The person should be keen on improving their posture as it relieves the pain and promotes their strength and stability. The person should be aware while working at the desk for long hours, which will help them to improve their posture. Some of the good steps to improve their posture are:

• Should use a chair that supports their spine.

• Should keep their feet flat on the floor.

• Should place the screen at their eye level.

• Should position the keyboards so they should not stain their wrists and hands.

• Should use a proper mouse that does not strain their wrists.

Conclusion

Nowadays, forward head posture is a common condition as everyone spends lots of time on electronic devices in a bending position. Forward head posture affects the ideal body alignment and causes pain and stiffness in the neck muscles. Exercises and stretches help to fix the forward head posture. Reaching out to physiotherapists is the best choice of treatment.