How many hours do you spend looking down at a computer, tablet or cell phone each day? This “forward head” posture adds strain to the cervical spine and neck muscles.
Your body is designed for the ears, shoulders and hips to be in a straight line. This provides optimal performance and supports your head in a natural position above your spine.
Studies show that for every 10 degrees (about an inch) your head leans forward from this line, it creates about 10 extra pounds of pressure and strain on your neck muscles. So if your head is leaning forward three inches, your neck and shoulders feel like they are supporting a 40-pound weight!
High muscle load with forward head position diagram.
Healthcare professionals recognize that forward head posture contributes to headaches and muscle spasms in the neck and shoulder region. The more you lean forward, the more strain you are placing on your neck muscles.
The vertebrae (bony structures) in your cervical spine (neck area) are very delicate, but have a huge job. They must support your head, protect your spinal cord and allow head and neck movement. It’s important to protect them.
• Concentrate on keeping your chin up and your shoulders back when working on a computer or mobile device.
• If you’re holding a cell phone, hold it up closer to eye level instead of bending your neck down to read the display.
• At your desk, use a special stand or monitor arm to bring your monitor or mobile device up to eye level. Try using a document holder to bring paperwork closer to eye level.
• Your bed pillow may be too thick forcing your body into that forward head posture while you sleep. We are all guilty of propping ourselves up on a pile of pillows for TV or Laptop use. If you correct even one of these items, your discomfort will go down.
April Vance BSN, MSPT, Ergonomic Specialist has owned the Relax The Back store in Green Hills for 23 years. She can be contacted at 615-460-0004. If you have any questions that need a little research, email me at [email protected]
April Vance
