All about forward head posture

Forward head posture (FHP) occurs when a person is leaning their head forward, out of neutral alignment with their spine. When the alignment of the head is off, it can cause a variety of problems, including stiffness in the neck, pain, and balance issues.

The National Academy of Sports Medicine (NASM) define FHP as holding the head out, in front of its natural position over the cervical spine. A person with FHP also typically tilts their head back in order to look forward. This posture puts a strain on the muscles and bones of the neck. It can also lead to muscle imbalances, as some muscles support more of the load than others. According to a 2014 study, the forward position of the head puts increasing amounts of weight pressure on the spine.

People often associate FHP with using electronic devices for a long time, such as mobile phones or computers. However, any activity that causes a person to lean their head forward for a prolonged period of time can lead to chronic FHP.
Some other potential causes of FHP include:

• slouching
• sleeping with the head raised
• carrying a heavy backpack or purse
• driving with a hunched back
• sewing
• reading in bed
• whiplash or other injuries to the spine
• weakness in the muscles of the upper back
• arthritis and bone degeneration

Prevention
If a person sits at a desk for long periods of time, they should focus on maintaining proper posture. This includes:

• adjusting the chair to support the lower back
• ensuring that the knees are a bit lower than the hips
• placing the feet flat on the floor
• positioning the screen at eye level
• ensuring the keyboard is straight out in front and leaving a space of 10-15 centimetres on the desk to rest the wrists
• keeping the mouse nearby and using a mouse mat with a wrist pad
• ensuring objects are within easy reach
• taking breaks regularly

Given that FHP results in a combination of some tight muscles groups, along with some underacyive, or weak muscles, the best corrective or prevntative program you can do is a series of stretching and strengthening exercises. This will help to correct your muscle imbalances around your neck, shoulders and upper back, which will then make it much easier for you to stay in a better alignment, or posture.

​For more specific information on which exercises are best for you, and indeed whether you actually have FHP, it's best to contact your posture specialist or physiotherapist.