What is Forward Head Posture?
It has been called many names over the years, such as scholar's neck, wearied neck, and nerd's neck.
The forward-slanting of the neck defines the condition. The ailment puts a lot of extra pressure on your shoulders and neck. Forward head posture is caused by too much time at the computer or hunched over a phone. It damages the tissue that is attached to the cervical spine and leads to terrible neck pain.
In today's day and age, it's challenging to stay away from technology.
People are spending countless hours on their phones or tablets, and more often than not, they are sitting with bad posture. Anybody sitting at a desk for long hours is also bound to experience this problem in most cases due to lousy office ergonomics.
If you are an office worker, you are probably already suffering from this condition and know how bad it can be. So, you are probably wondering, how do I correct neck posture? Well, keep reading to learn more on how to fix forward head posture.
How to Correct Forward Head Posture
There are a few ways that you can correct forward head posture. Including exercise into your daily routine is the most recommended suggestion by doctors.
Thirty minutes of exercise 3 to 4 times a week is enough to help ward off neck pain and restore your posture to its former glory. Weight lifting or high-intensity exercise is excellent for your back and neck and leads to a healthier body. Adding vitamins and eating healthy are often overlooked. Do not make this mistake, as a healthy diet can benefit your muscles and tissues immensely.
If you are working at a desk all day, finding the best office chair for long hours is going to be an ideal thing for you.
It is always a good idea to stretch every hour or so when you are working. Doing neck stretching exercises is beneficial for people suffering from the forward head posture. Here are some neck stretching exercises:
- Gently tilt the head forward onto your chest and hold it there for five seconds. Return to the normal position once done. Do this for five reps.
Tilt your head to the left and hold for five seconds, and release. Do the same for the right side.
Massage and pinch the area between your ears and collarbone for one minute.
Stand with your feet shoulder-width apart and pull your shoulder blades together and hold for 10 seconds. Aim for 15 to 20 reps of this for maximum benefit.
Those are just a few stretching exercises that you can include in your routine. It is in your best interest to perform these stretches if you suffer from the forward head posture.
Another thing to take into consideration is creating a more ergonomic office space to help correct your posture.
Let's talk about an ergonomic office chair that can help correct neck posture.
Ergonomic Office Setup
The first step is investing in a modern ergonomic chair that provides complete adjustability and support for your neck and back.
If you are a taller person, a high-back desk chair might be better for you. It would be best if you had sufficient neck support so that your posture can be corrected. Be sure that your monitor is at eye level so that you can prevent your neck from slanting forward. Investing in a laptop stand or external monitor is a great way to raise your level of viewing.
Also, purchasing a SmartDesk from Autonomous is an excellent help if you are suffering from bad posture. Standing is proven to be better for your posture than sitting, so please consider this when designing your office space. So, with a height-adjustable desk, you can sit or stand at the press of a button.
An ErgoChair from Autonomous is an excellent investment for someone suffering from neck pain because of its ergonomic adjustability. The best chair for neck pain needs to be robust and offer support to the neck. The range of Autonomous chairs does this extremely well. Combining this with a standing desk, you are going to be pain-free in no time.
You can include other things in your office space, such as an ergonomic mouse and keyboard. By creating an ergonomic office space, your neck pain is sure to vanish.
Check Your Back Pack
Carrying a heavy backpack can be detrimental to your posture. Make sure that you don't move items that are too heavy or even use a bag that is too large for you. These are both causes of neck pain in people who use a backpack and can be avoided if you are simply aware.
Also, it's good to be aware of your posture when lifting heavy things. Be sure to keep your back straight and neck upright. Constantly carrying heavy items with a forward slanted posture is the worst thing you can do for your back and neck.
Visit the Chiropractor
Visiting the chiropractor can help to adjust your joints so that you can slowly correct your neck posture. They know exactly how to realign the spine so that normal motion can return and you can be free from pain.
Their work on the neck stretches the tissues and allows blood to flow unrestricted through those areas. You might even find some other issues disappearing after visiting the chiropractor.
The benefit of spinal alignment can be felt throughout the body, and people have reported everything from headaches, leg pain, and shoulder pain vanishing.
When you combine the tips mentioned above with a routine visit to the chiropractor, you are going to see results.
Your health is essential, so it's best to take care of it while you still can. Bad posture and neck pain are the leading ergonomic injury in offices around the world. Since you spend most of your time in the office, making sure that you are as comfortable as possible makes sense.
All the things mentioned today need to be done in collaboration to get the whole posture correcting effect. Remember, your health depends on you, and you need to work on it to better your posture and improve your well-being.
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