Forward head posture is when the head rests past the shoulders instead of above them. It develops due to a prolonged improper stance while using a computer, tablet, or smartphone, eventually causing upper back and neck pain. Use this guide to learn more about this condition and how to improve posture for better health.

What Practices Can Improve Your Head Posture?

1. Exercise

Forward head posture occurs when a person often leans forward, leading to misalignment of the head and spine. Fortunately, simple and short exercises can counteract the condition by strengthening different muscles. Start the day with chin tucks to strengthen muscles and prevent pain, moving your head to your chest and then away from the neck for three deep breaths. Repeat the act 10 times and perform it daily for the best results.

Tight chest muscles also contribute to improper posture. To release the tension in your body, stand by a doorway and place the forearms below shoulder level. Next, lean forward until you feel the chest stretching under the collarbone. Hold the position for one minute to loosen the muscles.

2. Set up an Ergonomic Workstation

Many people neglect to properly set up their workspace, leading to poor sitting postures. If you work or study on the computer for several hours of the day, keep the monitor at eye level. This placement will prevent straining the neck muscles.

As for the mouse and keyboard, position them at approximately 90 degrees to relax the forearms and shoulders. You should also invest in an office chair with a headrest to keep the back of your head straight and flush against the chair. 

3. Use a Cervical Pillow

An orthopedic pillow supports the natural curves of the head and cervical spine. It has a curved inward center that allows for a neutral neck position, rather than a flexed forward one, to alleviate pain or discomfort.

Before using one, determine the proper size to accommodate your head and neck. Look for a pillow height between 4 and 6 inches for proper support, and choose one that keeps your spine straight. However, if you still feel neck pain, keep trying different options until you find the product that provides the most comfort. 

For help managing neck pain caused by a forward head posture, visit North Pole Chiropractic in Alaska. For over 21 years, their team has provided area residents with chiropractic care services for neck and back pain and occupational rehabilitation. In addition, they will create a personal treatment plan for you to provide reliable chiropractic care. Call (907) 488-1885 to make your first appointment, or visit the website to learn more about their treatment options.