Forward head posture is when your head is positioned slightly in front of your shoulders. Ideally, the ears should be directly above the shoulders, but many people get into this position over time by straining to see screens or sleeping with their neck out of position. Over time, this position may cause jaw, back, and neck pain, but there are some simple things you can do to alleviate symptoms and get back to a neutral head posture. 

3 Forward Head Posture Tips

1. Stretch Your Neck Muscles

If your neck is used to supporting your head in a forward position, you may need to stretch those muscles in a new direction to get back to a neutral head posture. Start by standing with your back against a wall, then tuck your chin forward and slowly bring your head up and back until it touches the wall. Repeat several times a day. 

2. Switch Your Pillow

Your sleeping position may also contribute to this condition, especially if you sleep with your head propped high on multiple pillows. Instead of forcing your neck forward, invest in a cervical pillow, which is often made of foam and includes a small divot in the middle where your head can rest between two higher points. This allows your head to stay in its natural position while you sleep. 

3. Upgrade Your Workspace

Since forward head posture is often caused or exacerbated by bending forward to look at screens all day, a few simple workplace upgrades may help alleviate symptoms. Start by investing in a new monitor that is large enough to see while maintaining a neutral spine. Alternatively, prop your current monitor up so that it’s at eye level. Invest in an ergonomic chair, keyboard, and mouse that allow you to control your device while maintaining a straight spine. 

If you’re experiencing back or neck pain due to forward head posture, the team at Farrell Chiropractic Clinic in Princeton, IL can help. The clinic offers a wide range of services that can be customized to the needs of each patient. The doctors are considerate and flexible with times, providing a positive experience for patients of all ages. Visit the website to see a full range of services for those with back and neck pain. To make an appointment, call (815) 875-4408.