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Do I use mobile devices? Of course I do. As a posture professional however, I try to be deliberate about my posture while I use them, because I know full well the consequences if I don’t. I’m trained to look out for this while I text, check emails or Facebook, or even play games, but your children aren’t. Anyone using a mobile device for long hours is more than likely allowing their body alignment to suffer in a big way.  How many hours do our children and teenagers spend on these devices? I remember a time where kids would go to an arcade and stand up to play games. Then we shifted to home systems where we would sit or lay for a few hours and then eventually go outside to play. As time moved on, games have become much more involved and addictive. Now, games have also become much more mobile and this is not necessarily a good thing. On top of all this, nearly everything else can be accessed on a mobile device as well, from social media, to messaging and so much more. There is now more reason than ever to spend time staring at a small, hand held screen.
From the eyes of a posture specialist, I notice how young people look while they’re playing. Head hung over, neck flexed, shoulders slouched, focused solely on the game or screen and not much else. The obvious consequence that children are setting themselves up for posture related musculoskeletal problems and they don’t even know it, really bothers me! In only a few years, many of the children of this generation are going to have serious postural abnormalities. The long hours spent on mobile devices while in poor alignment will be a major factor that caused this. Can you imagine a child incurring forward head posture, “text neck”, or thoracic kyphosis before their 20s? It’s becoming a reality. These are issues that adults battle in their later years- no child should have to worry about visiting a doctor or therapist because of persistent neck pain or headaches. I am seeing far too much of this already in our physiotherapy clinics, and have even experienced it at home with my own kids. Mine are just fortunate they have parents that can educate them on what’s going on and make them more aware of their posture and the role it plays in their aches and pains. So, what can you do? Understand that what we’re talking about here is serious, and it extends into all excessive use of mobile devices while in poor alignment. We can start impacting change by actively discussing it with family, friends and colleagues. Particularly, if you or someone you know has or works with children, really open this discussion. Here are some points you can bring up with them and discuss now:
Whether it’s at home, in the car, or at school, our children need us to help them with this. It’s the responsibility of all of us to look out for their posture before it turns into a serious problem. By becoming more aware and openly discussing these points within your family and social circles, we bring more attention to it and even better, brainstorm some simple ideas to help make a positive change. Believe me, a little can go a long way here, and we really can significantly influence the path of our children’s health. This is an issue I am very passionate about (in case you hadn’t noticed!) and I intend to make a difference to as much of our community as I can. Please browse the rest of our site here at Better Posture Perth to learn a little more about these issues. If you have any questions at all, you can contact me directly at [email protected] or call the clinic on 08 9446 7017. I hope this helps you learn more and begin making some positive changes, for you, and for those you care about.
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What if I told you that your posture can cause minor aches and pains or long term pain, discomfort, and sometimes loss of function? As you lean forward on the edge of your seat to continue reading this, your shoulders may be slouching while your head might be shifting slightly forward. Do you do this often?  If you consistently read or look at a screen in this posture, or if you find yourself hanging your head when you walk, you could develop a common musculoskeletal condition called forward head posture (FHP).
Have you ever seen someone with their head and neck leaning forward? You may see it in older adults more, but with the routine activities we perform (e.g. mobile phone usage), it’s becoming more common. If you perform activities regularly in poor alignment it alters your nerve and muscle pathways, which will cause the head and neck to adapt more readily to FHP. Some muscles will become stronger and tighter while others will become weaker and more stretched. The nerves could then be affected as well; even getting “pinched” or compressed. This does not occur overnight, it happens gradually. The more you perform an activity in poor alignment the less likely you are to notice you’re doing it and before long you’ll have FHP and the symptoms to go along with it. Some of you reading this may already have symptoms but never realized it until now. Here are three questions to ask yourself regularly to help you avoid forward head posture: What kind of posture do I have while I’m at work? Whatever you do for a living, do it in good posture. You spend many hours of your life at work so this is one of the places you’ll need to be the most vigilant. Adjust your seat and laptop/computer so the top of the screen is at eye level- you shouldn’t feel like you have to strain or hunch forward to read something on the screen. It’s important you get a handle on this and help clients make the necessary adjustments. Am I hanging my head/lurching my neck forward when reading, playing video games, or on my phone? When it comes to activities involving books, mobile devices, or computer screens, you may have a bad habit of staring and not realizing the position your neck is in. Let’s do a small activity, where are you right now and what is your body doing? Pay attention to your head and neck. Are you guilty of the problem? Going forward, I want you to work on your awareness. When holding your mobile device, hold it higher and away from your face so it’s comfortable. Use your eyes instead of leaning your neck forward or tilting your chin downward when on your phone. Check your body alignment when playing video games, especially if you slouch. If you’re reading books, pay attention to how you’re sitting or lying, and where your head and neck are positioned. Remember, you do these activities often, so make sure you habitually do them in good alignment. When I exercise or perform activities, do I have poor mechanics and don’t realize it? Have you ever seen someone performing an exercise and they’re pushing their head and neck forward, maybe with the increased effort? I’ve seen too many people jut their chin and head forward while performing exercises. My point here is when you exercise you must pay attention to what your body is doing. Let’s make some changes now by correcting our poor habits. I hope you pass this message along because there are too many people who probably have symptoms and don’t realize what’s causing them. Symptoms could be as simple as neck pain or headaches, or more complex than that. While every ache or pain isn’t caused by poor posture, it’s still worth checking your head and neck to ensure they’re in proper alignment. Ask yourself these questions and keep correcting yourself where possible. The American Migraine Foundation states that "poor posture and long periods of inactivity can contribute to an increase in migraine frequency." Whether it’s for work or school, many of us feel tied to our computer screens and desks. Long periods of sitting and increased time using technology can have negative impacts on posture, neck pain, and headaches, including migraine.  6 Tips to Improve your Posture (from The American Migraine Foundation)
1. Focus on your sitting posture Whether you’re working from an office or your bedroom, good posture is important. It’s especially important for people with migraine because research shows they tend to have more neck dysfunction than the general population. For better sitting posture, sit with your head and neck upright in a neutral position. Rest your feet flat on the floor (or supported by a foot rest) and avoid sitting on your feet or crossing your legs. Keep your arms and elbows close to your body, use an arm rest for support if available and keep your wrists in a neutral position. Sit with your buttocks fully back in your chair and with your back supported. Try placing a small rolled towel behind your lower back to decrease the space between the chair and your back. 2. Try a recovery pose One way to reduce tension and physical stress when you feel a headache coming on is to try a recovery pose. To do a recovery pose, lie on your back with your knees bent and gently clasp your hands together behind your head and neck. Allow your elbows to relax toward the floor until there is a slight, comfortable stretching sensation. Focus on your breathing and relax; this should not feel painful. Hold for 1-2 minutes (as long as it is comfortable), lifting elbows for a break as needed. Repeat. This should not be irritating or heighten your headache. Stop if that occurs. 3. Have a dedicated work space Virtual learning or working from home allows you to create a personalised workstation to suit your needs. Rather than tuning into virtual meetings from the comfort of your bed or couch, consider a more traditional set up with a table or desk and a chair. Position your laptop or monitor at or slightly below eye level. When using books or smaller electronic devices, try to bring the book or device to eye level. Consider using support devices like cases or stands when possible. Make sure your frequently used items are within easy reach. Incorporating these clinical recommendations into your work space can have a positive effect on headaches by improving posture and reducing neck pain. 4. Take short breaks throughout the day Schedule timed breaks throughout the day. During these breaks, you can work on stretching exercises to help with proper posture, go for a short walk around your neighborhood, or take a full lunch hour to be away from your desk. Even just standing up for a bit can help. Not only will regular breaks help your neck and spine, they’ll help you return to your school or workday feeling refreshed and energised. 5. Increase activity to make up for more time sitting Exercise can promote improved posture by strengthening your muscles and reducing tension. Being active can also relieve stress and improve sleep. Whenever starting new exercises, start slow, gradually incorporating new and increasing your exercises. Meditation, yoga and aerobic exercise are excellent options. Adding these to your regular routine can help manage your migraine disease. There are multiple benefits of physical activity for migraine management. 6. Get a good night’s sleep Posture practice to deal with migraine isn’t limited to the work or school day. Set yourself up for a day of success by focusing on your sleep. Consider sleeping on your side and avoid sleeping on your stomach, as it puts added pressure on the spine. Use pillows to support your head and neck for added comfort. Ultimately, your sleeping posture should support a neutral spine position including the head, neck, upper, and low back. Most cases of neck pain have a postural component as part of the underlying problem. In such cases, recognising and understanding poor posture can play an important role in finding neck pain relief. Good posture, as it relates to the neck, is commonly considered when the ears are positioned directly above the shoulders with the chest open and shoulders back. In this neutral position, stress on the neck is minimised because the head’s weight is naturally balanced on the cervical spine.  Forward head posture occurs when the neck slants forward, placing the head further in front of the shoulders rather than directly above. This head position can lead to several problems:
The longer that poor posture is continued, such as being hunched over a computer or slouching on the couch, the more likely that neck pain, stiffness, and other symptoms may develop. Long-Term Effects of Forward Head Posture: Over time, forward head posture can put increasing amounts of stress on the neck and other areas of the body. Some long-term effects of forward head posture can include:
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:
Prevention If a person sits at a desk for long periods of time, they should focus on maintaining proper posture. This includes:
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. We all know that good posture is an important part of being healthy, but it's something you often put off until later, like so many other aspects of our own self-care. You may not realise however, all of the ways in which having better body alignment can impact your life. Here are just a few changes that you can expect when you do get around to working on your posture...  1. You feel more energetic:
"Standing with optimal posture allows your diaphragm to work more efficiently, which can make breathing easier and less labored," says Alynn Dukart, certified strength and conditioning specialist and wellness physical therapist at the Mayo Clinic Healthy Living Program. A forward, rounded posture (say, from hunching over your laptop) restricts the expansion of your rib cage as you breathe, compresses your diaphragm, and can even decrease lung capacity, making breathing more difficult. Efficient breathing, on the other hand, regulates the flow of oxygen and carbon dioxide throughout your body and keeps you energised. 2. You're less likely to experience headaches: If you do suffer with headaches, your posture could be to blame. Tension headaches are most often caused by a tight neck, upper back, and jaw muscles, all of which are made worse by forward head and rounded shoulders posture. Over time, if the muscle tightness persists, trigger points and stiff upper cervical (neck) jointss can develop, causing radiating pain into your head. Being more mindful of your body alignment, combined with a regular, simple routine of stretching and strengthening your muscle groups, can reverse all of these effects. 3. There is less strain on your joints: Bad posture is bad news for your joints. Put simply, our bodies are deigned to be "stacked" or aligned in a certain way. When this isn't happening, our muscles and joints are subjected to stresses that they aren't designed for. "Tech neck", or forward head posture for example, places significant stress on your shoulder and neck joints and surrounding muscles, which can lead to pain and headaches. Research has repeatedly shown that for every inch of forward head posture, the weight of the head on the spine increses by 10 pounds. Another common thing we see is anterior pelvic tilt, which compresses your lumbar spine and can lead to back and hip pain. 4. You will feel less stressed: Yes, really! A study from the University of Auckland found that sitting up straight can be used as a coping mechanism against stress. Participants were randomly assigned to two groups and asked to complete a stress-inducing task. The first group completed the task in an upright position, while the second group did so while being in a slouched posture. After the task was over, participants who used good posture reported feeling "more enthusiastic, excited, and strong." Meanwhile, slouched participants reported feeling more "fearful, hostile, nervous, quiet, still, passive, dull, sleepy, and sluggish." Researchers suspect that sitting up straight can stimulate physiological arousal such as a increase in blood pressure, and trigger a coping response to stress. When your body isn't aligned properly, it appears to alter your hormones and nervous system function, which then alters your mood. Poor posture contributes to problems in breathing patterns. We see this issue frequently in people who spend a lot of time sitting each day. Maintaining a posture where your shoulders are rounded and your head is forward causes the muscles around your chest to tighten. These tight chest muscles can limit the ability of your rib cage to expand, and this can cause you to take rapid, shallow breaths.  More specifically, people with a more curved upper back (thoracic kyphosis) and internally rotated shoulders have limited movement of their thorax. When breathing in, the rib cage can’t fully expand and the lungs cannot fully inflate.
An increased arch in your lower back (lumbar lordosis), where the pelvis is tilted forward, decreases the range of motion of the lower lumbar spine and shortens the latissimus and lower back extensor muscles. This limits the range of motion of the diaphragm, again restricting the inflation of your lungs. The abdominal muscles are overstretched in this posture as well, limiting their function of helping to breath out. Some people may also find difficulty breathing with an exaggerated curve in their neck (cervical lordosis) due to compression of their larynx. Belly breathing pulls down on your diaphragm, which is a dome shaped muscle between your chest and your stomach, to suck air into your lungs. Belly breathing fully inflates your lungs so that you get as much air as possible, whereas chest breathing only partially inflates your lungs. Stress-related illnesses, sleep problems, respiratory problems, immune system weakening, and high blood pressure are all symptoms of long term shallow breathing. Try it for yourself While sitting in a chair, let your shoulders slump and your head hang forwards. Now in this position try and take a deep breath. How does it feel? Hard to do a belly breath right? Poor alignment in that slumped position means your diaphragm can’t descend easily making it hard to activate the posterior half of your diaphragm that attaches to your lower ribs and spine. To get enough air in, your body has to recruit its “back up” breathing muscles around the neck and chest to help breathe in, expanding the rib cage to get air travelling down into the lungs. These neck and chest muscles are not very efficient and are not designed to be used for the 17,000 breaths we take on average per day. They get tired, fatigued and tight, which can lead to headaches, neck and jaw pain. Now try sitting tall, with your head up and shoulders back, then take a deep breath into your belly. It’s easier, right? The process of putting yourself in a more optimal position for your spine allows the correct respiratory muscles to activate, drawing air into the lower lobes of the lungs where the best bloody supply is. *Clinical research findings* Forward head posture causes expansion of the upper thorax and contraction of the lower thorax, and these morphological changes cause decreased respiratory function. (JOURNAL OF PHYSICAL THERAPY SCIENCE 2019) Results indicate that forward head posture could reduce vital capacity, possibly because of weakness or disharmony of the accessory respiratory muscles. (JOURNAL OF PHYSICAL THERAPY SCIENCE 2016) Alteration of head and neck positions can have an immediate negative impact on respiratory function. Clinicians should be prompted to assess respiratory function when assessing individuals with forward head posture and torticollis and reduce the tension on respiratory system to avoid negative consequences. (BIOMED RESEARCH INTERNATIONAL 2018) Are you guilty of having poor posture while reading this blog post? If so, you may be suffering from a modern day health challenge called “tech neck.” Poor posture while utilising technology is a very common factor contributing to poor postural design. Technology is recognized as one of the principle causes of the modern day posture epidemic. Poor posture due to looking down at a mobile phone is so common that a new diagnosis has been created to explain the phenomenon, and that is “tech neck.”  Do you suffer from headaches, neck pain, shoulder tightness or fatigue?
If you do, it could be due to your posture while using technology. Repetitive stresses from checking your mobile phone with improper posture or having slouched posture at work on your computer can have a tremendous impact on your posture and your health. The impact of proper posture is far beyond the musculoskeletal system. Consider the following research studies showing that forward head posture has a negative impact on your health. Did you know…?
Instead of looking down while sending a text message, checking your email or social media, raise your phone to eye level to avoid excessive strain to your neck and upper back. Also, be sure that when using a computer your screen is close enough where you can see it clearly without jutting your head forward, as well as having it at the correct height so you're not looking down to see the viewing area. For proper posture while using technology, consider the following posture tips to re-train poor posture habits.
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