Forward Head Posture

Forward Head Posture (FHP) can simply be described as a condition in which the ear does not sit directly over the center of the shoulder. Poor neck posture leads to a Forward Head Position which is one of the most common causes of neck, head and shoulder tension and pain. This can be a result of long term habits of “slumping” at the computer, whilst driving, sitting poorly on the couch, or poor sleeping posture. These habits can be worsened if strains and sprains of the neck have occurred in the past which has weakened the neck muscles.

Imagine how uncomfortable it would be to hang a bowling ball around your neck. Well this is exactly what your body might be experiencing every day if you suffer Forward Head Posture.

For every inch your head posture sits forward, the head gains 10 pounds in weight. This forces the muscles in your upper back and neck to work much harder to keep the head (chin) from dropping forwards onto your chest. With your muscles in constant contraction to achieve this, pressure is added to the nerves at the base of the skull, which can cause headaches [1].

Forward Head Posture is a very common postural issue, and it is estimated to occur in between 66% [2] and 90% [3] of the population.

An increased forward head posture has been strongly associated with decreased respiratory muscle strength in patients [27], which can affect the ability to breath and reduce lung capacity by as much as 30% [4].

Forward head posture has also been linked to tension-type headaches, with the degree of forward head posture having a direct correlation with duration and frequency of headaches [5], as well as increased blood pressure [6]. Long term forward head posture leads to muscle strain, disc herniations, arthritis, pinched nerves and instability [7]. Abnormal neck posture has also been associated with headaches, abnormal functions of the eyes and the ears, and psychological and mental disorders[8]. Also,t he entire gastrointestinal system may be affected; particularly the large intestine. Loss of good bowel peristaltic function and evacuation is a common effect of FHP.

Awareness of the correct neck and shoulder posture is the first step toward correction. At DREAM Wellness in Pacific Beach, the chiropractor performs a “digital posture check” to determine how far forward your head may sit. We then utilize state of the art technology to determine the effect your posture has on your nerve system’s performance. A great way to start correcting poor neck posture is through corrective chiropractic adjustments and exercises which are designed to help gain control over postural neck muscles which have become weak and fatigued over time.

1. Ventura, J. (n.d.) Forward Head Posture. Retrieved 9 March, 2010 from http://www.posturepal.com/html/Forward_Head_Posture.html. (FHP)

2. Griegel-Morris, P., Larson, K., Mueller-Klaus, K., Oatis, C.A. (1992) Incidence of Common Postural Abnormalities in the Cervical, Shoulder, and Thoracic Regions and their Association with Pain in Two Age Groups of Healthy Subjects. Physical Therapy. 72 (6), 425–431. (FHP)

3. Ventura, J. Forward Head Posture. (n.d.) Retrieved 9 March, 2010 from http://www.posturepal.com/html/Forward_Head_Posture.html.(FHP)

4. E Kapreli, E., Vourazanis, E., Billis, E., Oldham, J.A., and Strimpakos, N. (2009) Respiratory Dysfunction in Chronic Neck Pain Patients. A Pilot Study. Cephalalgia 29, 701-710 (FHP)

5. Lyon, M., (2009). Posture – One of the Most Important Aspects of your Life! Retrieved March 9, 2010 from http://www.networkwellnesscharlotte.com/posture-one-of-the-most-important-aspects-of-your-life/ (FHP)

6. Fernández-de-las-Peñas, C., Alonso-Blanco, C., Luz Cuadrado, M., Gerwin, R.D., Pareja, J.A.. (2006) Trigger Points in the Suboccipital Muscles and Forward Head Posture in Tension-Type Headache. Headache: The Journal of Head and Face Pain 46 (3), 454—460. (FHP)

7. New Scientist (2007). Bad Posture Could Raise Your Blood Pressure. Retrieved on March 14th 2010 from http://www.newscientist.com/article/dn12457-bad-posture-could-raise-your-blood-pressure.html?full=true&print=true (FHP)

8. Posture. (n.d) Dynamic Family Chiropractic. Retrieved on March 14th from http://www.dfchiro.com/pages/posture.htm. (FHP)