We are in the world of artificial intelligence and robotics. Screen time has become as crucial as oxygen to survive. And screen time demands excessive sitting. Sitting in improper posture leads to a lot of orthopedic complaints. In today’s blog, we will discuss one improper posture which is called “FORWARD HEAD POSTURE ( FHP ) “
The normal weight of the head on the neck in a natural position is 10 to 12 pounds. Every inch shift of the head forward increases the weight on the neck by 10 pounds. Neck muscles cannot take so much weight for hours every day.
Apart from prolonged sitting, there are some other factors that could cause FHP, like poor ergonomics, text neck, weak posture muscles, injury, and genetics.
These lead to :
Neck pain: FHP can put extra strain on the muscles in the neck, causing pain and discomfort.
Headaches: The muscles at the base of the skull can become tense due to FHP, leading to headaches.
Shoulder pain: FHP can also affect the shoulder muscles, causing pain and stiffness.
Reduced range of motion: Over time, FHP can cause the neck muscles to become tight and limit the range of motion in the neck.
Fatigue: Holding the head in a forward position requires more effort from the neck muscles, which can lead to fatigue.
Poor posture: FHP can also contribute to poor overall posture, which can lead to other postural problems and even joint pain.
Nerve compression: In severe cases, FHP can compress the nerves in the neck and cause numbness, tingling, or weakness in the arms or hands.
Here are some ways to correct forward head posture:
Improve ergonomics:
Make sure your workspace is set up properly with a chair that provides adequate support, a desk at the correct height, and a computer screen that is positioned at eye level.
Reduce screen time:
Limit the amount of time spent looking down at screens, and take frequent breaks to stretch and move.
Exercise and stretch:
Incorporate exercises and stretches that target the neck, back, and shoulder muscles, such as chin tucks, neck stretches, and shoulder blade squeezes. These exercises can help improve posture and reduce tension in the muscles.
Be mindful of posture:
Check in with your posture throughout the day and make any necessary adjustments, such as drawing the head back and rolling the shoulders back and down.
Use a posture brace:
A posture brace can help remind you to maintain good posture and provide support for the neck and shoulders.
Consider physical therapy:
If FHP is causing pain or limiting your mobility, a physical therapist can provide a customized treatment plan to help correct the problem.
As I always say prevention is better than cure, hope this helps to make necessary changes in your lifestyle to avoid that visit to a physiotherapist and have a better workday without any aches and pains.
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