Get Good Head Posture: How to Fix Your Positioning and Relieve Pain

It’s been a long day at work. You’re on a deadline, and you’re typing and clicking as efficiently as you can to meet it. Later on, your shoulders and neck hurt badly, and the pain won’t go away, even when you try heat therapy. Your discomfort, commonly called text neck, could be the result of improper head posture, which is unfortunately all too common. In fact, it is estimated that between 66 and 90 percent of people do not have good head posture. Keep reading to learn more about head posture and how you can treat and avoid the pain.

What Causes Forward Head Posture

Although some get in the habit of poor head posture through activities or professions where repetitive motions are involved, most people in recent years have developed “text neck,” or pain in the neck and shoulders, because of the time they spend with technology. Do you find yourself leaning forward to get a closer look at your laptop screen? How much time do you scroll and post on your phone in a day? Looking down puts your head out of alignment, causing pain.

Why Proper Head Posture Is Important

When your head is positioned forward, your neck is forced to bear the eight-pound weight at an angle it was not designed to. In fact, for every inch in front your head is held, the load on your neck and shoulders increases by at least ten pounds. This occurs because the center of gravity is thrown off, and your body has to work harder while it’s out of alignment. Over time, in addition to developing an unattractive postural deformity or habit, holding your head forward can cause your neck and shoulders to hurt on a regular basis.

How to Fix Your Head Posture and Text Neck

The biggest culprit behind improper head posture is looking down for long periods of time, whether at a computer or at your phone. In this increasing digital world, it can be difficult to unplug and look up from the screens; however, that’s exactly what you need to do to maintain healthy head position. Every hour or so, stand up, walk around, or at least reset your posture. Use one firm pillow on your bed at night, and make sure you take frequent breaks on car trips.

In addition to these “home remedies,” you should also see a chiropractor. As an alignment expert, they can relieve the side effects of text neck as well as help you address the cause behind your discomfort. They can also show you exercises you can do to reduce improper head posture.

You may not be able to steer clear of the causes of text neck, but you can reduce the impact that poor head posture has on your body. By working with a chiropractor and implementing healthy habits into your lifestyle, you can still enjoy technology without the discomfort.

About the Author

With more than 20 years of clinical experience, Dr. Chad Wills finds great satisfaction in bringing relief to patients and helping them achieve healthier lifestyles. Certified in Chiropractic Biophysics, he is uniquely qualified to treat patients with text neck. He is also a member of the Florida Chiropractic Association. If you would like to visit with Dr. Wills, you can schedule an appointment through his website or by calling the office at 239-331-6060.