How a forward head affects you

Do you often find yourself slouching at your desk, hunching over your phone, or feeling tightness in your neck and shoulders?

If you answered yes, then you may be experiencing the effects of forward head posture. And trust me, you’re not alone! 

Forward head posture, also known as “text neck” or “computer posture,” occurs when the head juts forward of the shoulders. While it may seem like a minor issue, this head position can have significant effects on your body and movement patterns, ultimately leading to pain, discomfort, and decreased quality of life.

With the rise of technology and sedentary lifestyles, more and more people spend prolonged periods in positions that encourage a forward head posture. For example, spending an average of 2-4 hours per day on a smartphone or tablet can result in up to 700-1400 hours of extra stress on the neck and spine each year!

Keep reading to learn

• the effects of forward head posture on the body and movement patterns. 

• common activities that contribute to forward head posture 

• strategies for addressing and correcting this postural deviation.

What exactly is forward head posture?

Forward head posture occurs when the head is in front of the shoulders, causing the neck to extend and the upper back to round. This deviation from proper alignment places extra stress on the spine, neck, and supporting muscles. A forward head can result in increased cervical spine curvature, decreased lung capacity, and increased tension in the neck and shoulder muscles (1).

An example of forward head posture is hunching over a computer screen for prolonged periods of time. Or looking down at your phone. Even driving a lot can result in this body position. So what’s the big deal about your head being forward a little? 

When your head is right on top of your spine, your head weighs 10 to 12 pounds. Your body is made to hold a head with this weight. For every inch a head is forward from its ideal position, the strain on your spine can increase by an extra 10 pounds! (2)

When the head and neck are in a forward position, the weight of the head can increase up to 60 pounds, placing too much stress on the spine and surrounding muscles. Those poor muscles meant to hold a head 10 to 12 lbs now have to work harder to hold up your noggin! Over time, this can lead to chronic pain, headaches, and decreased mobility.

How a forward head affects your body & movement 

A forward head can significantly impact your body and movement patterns. One of the most common effects is increased tension in the neck and shoulders, which can lead to headaches, migraines, and chronic pain. Additionally, it can cause the chest to collapse, resulting in decreased lung capacity and shallow breathing (1).

You read that right. When your head is chronically held in front of your body, it can affect your breathing.

This change in posture can also lead to compensatory movement patterns, such as the overuse of the upper trapezius muscles and decreased activation of the deep neck flexors (1). Are you tight in your upper back close to your neck? Those are your upper traps. These compensations can further exacerbate pain and dysfunction in the neck and shoulder regions.

It can also alter how you walk, or your gait pattern. Because the head and neck are in a forward position, the center of gravity shifts forward as well, leading your body to lean forward to compensate. This can result in a decreased stride length, decreased hip extension, and increased activation of the quadriceps muscles.

Clearly, the impact of a forward head trickles down your body.

What to do about a forward head

Don’t worry, all hope is not lost! You can make changes to fix your forward head. To do this you must 

1. Become aware of your posture

2. Make ergonomic adjustments 

3. Incorporate corrective practices

The first step is postural awareness. By becoming more aware, you can make small modifications to your position and movement patterns to reduce stress on the neck and spine throughout the day (4).

Take note of how you hold your head 

• while you drive. Is your head in front of your shoulders?

• when looking at your phone, what is your head doing?

• at your desk or computer. Are you rounding your shoulders?

• in your lazy boy. Is that comfortable chair encouraging a forward head?

Now that you have awareness you can make adjustments to your body.  Katy Bowman, a biomechanist, suggests “head ramping.” 

“Head ramping” is bringing the head back to a position on top of the spine. It also lengthens the neck.  To do this, pull the back of your head towards the wall behind you and the top of your head towards the ceiling. This happens in one motion. Don’t use your mid-back to lift your head.

While you’re driving, head ramp. 

While you’re at your computer, head ramp.

While you’re on your phone, head ramp.

You must also make ergonomic adjustments to not encourage poor head alignment. For example, adjusting the height and positioning of your computer screen can encourage a more upright posture and reduce the risk of forward head posture. Because our eyes, at rest, have a natural straight forward, and downward cast, it’s best to place a computer screen slightly below the horizontal line. 

Practices to help bring your body back to better alignment can help fix a forward head. A practice to open up the chest, and target the deep neck flexors and upper back muscles can effectively reduce symptoms of forward head posture (3).

For example, you can work at opening the front of the body to help reduce rounded shoulders.

Open the chest with a passive backbend

1. Roll up a blanket or towel.

2. Lie on the roll so the roll is across your upper back, just under your armpits. The roll is on an area of the upper back that often is ignored and can round.

3. You can decrease your roll if it’s too much.

4. Don’t let your chin point to the sky. If it does this, support the head with a block, another towel/blanket, or book.

5. Keep the knees bent.

6. Arms are out to either side.

7. Breathe here for 3-5 minutes. ( I don’t suggest you stay here long enough to fall asleep, you will shock your body

8. To get out of this, roll to the side.

For more tips check out this article and this article.

Forward head posture is common and can have significant effects on your body and movement patterns. But you can change it. Little by little you can get your head back where it’s supposed to be!

Do you tend to have a forward head? Share below!

Sources:

1. Kapreli, E., Vourazanis, E., & Billis, E. (2018). Neck pain causes respiratory dysfunction. Journal of back and musculoskeletal rehabilitation, 31(2), 375-380.

2. The Physiology of the Joints. Volume 3. The Trunk and the Vertebral Column. (1975). Postgraduate Medical Journal, 51(599), 682–683.

3. Kang, J. H., Park, R. Y., Lee, S. J., & Kim, J. Y. (2012). Effects of smartphone-based ergonomics education on improvement of posture habits in young adults. Journal of physical therapy science, 24(11), 1255-1258.

4. Cohen, S. P. (2015). Epidemiology, diagnosis, and treatment of neck pain. Mayo Clinic proceedings, 90(2), 284-299.