Forward Head Posture (FHP) has damaging effects that are becoming more evident. Headaches, back pain, high blood pressure, mood swings, and other body functions are influenced by it. These and other issues can be improved or eliminated by improving this condition.
Forward head posture is one of the most common posture issues people experience. Between the use of devices such as computers, laptops, tablets & smart phones as well as playing video games and watching TV and strenuous activities including something as simple as lugging around a heavy backpack, almost everyone is at risk of FHP. Repetitive movements in certain directions strengthen muscle & nerve pathways. For instance, a gymnasts abilities improve with repetitive practice that trains and strengthens the body for those specific movements.
The TMJ (temperomandibular joint) or jaw joint also receives tension for FHP that causes pain, headaches & bite problems. There is evidence that blood flow to the spinal cord effected by head posture can effect nerve tissue. Uncorrected forward head posture can cause chronic conditions such as pinched nerves & blood vessels, like thoracic outlet syndrome, muscle & tissue pain, Syndromes like Fibromyalgia, chronic strains, and early degeneration and arthritis.
FHP is easily detected and usually visually obvious. First, have the person you are checking look at the ceiling, then the floor and then strait ahead. Find the center of their shoulder and draw and imaginary line straight up. It should line up with the middle of the ear hole. If it doesn’t, it should be checked immediately by a chiropractor. Medical doctors do not fix these problems. Despite considerable evidence that posture affects physiology and function, the significant influence of posture health is not addressed by most physicians. Don’t forget, long lasting posture problems like forward head posture will cause spine & nerve damage, and symptoms are rarely present early on.
The first step in correction is to be examined and scanned by Dr. Michalski to identify the exact measurements of the FHP. Once that is established, a specific corrective care program can be laid out. Dr. Michalski will address poor ergonomics and the elements of your life that can be contributing to your FHP. He can then come up with chiropractic solutions as well as stretches & exercises that you can do to help repair the damage and help keep you in alignment.
The second thing is to adjust viewing of computer monitors and TV screens so that the top 1/3 of the screen is at eye level. You need to adjust how far your eyes are from your viewing surface. This depends on your computer screen or TV size. If you have a standard 15″-21″ monitor, your eyes should be 18″-24″ from your screen. If, however, you re playing video games or watching TV on a 60″ Television, you should be 7′-12′ away. Also make sure to support your back and sit up straight.
Step three is an exercise. Every 20-30 minutes, sit up straight and pull the neck & head over the shoulders. Hold for 3 seconds and do 15-20 reps. Alternatively, stand against a wall with a small pillow at your mid-back. Move your head back to touch the wall. Hold for 3 seconds and do 15-20 reps of this.
The fourth thing you should be doing is always using a back support pillow or cushion when sitting or driving. By supporting the lower back, the head and neck will move back over the shoulders.
Next, when at home, lay your face down on the floor and extend your head and shoulders up while pinching your shoulder blades together with your hands behind your lower back. Hold for 3 seconds and do 15-20 reps.
Finally, if you use a backpack for hiking or if you are a student carrying heavy books, Make sure your backpack never weighs more that 15% of your body weight. Never carry your backpack on one shoulder. Always use the waste belt and if available, the chest belt to neutralize the load. Without these belts, the head will move forward to compensate for the load. The new backpacks that have the air bladder has been shown to significantly reduce weight without a strap.
With a little effort and a chiropractor like Dr. Michalski on your health care team, you can be assured a future doing things you love to do, rather than suffering from damage and degeneration that poor posture can bring.
You can find us in the white building at 13000 W. Bluemound Rd. The parking lot is on the east side of the building. Pull down the hill, come in door #4 (The last door) and we are right in front of you.
