Forward Head Posture & Falls Risk: Why Your Posture Matters
The connection: Falls & Posture
Falls risk is a major concern in the ageing population and in this blog we are exploring forward head posture and falls risks: why your posture matters. If you or someone you know is around 60 or over, today I’m going to share with you one posture recent research has revealed that increases postural imbalance and therefore increases falls risk—Forward Head Posture (FHP).
What Is Forward Head Posture?
Forward Head Posture is that common posture where your head shifts forward in relation to your shoulders—something we see more and more with increased screen time and less movement. Over time, this positioning places extra strain not only on neck and shoulder tissues, but also changes how your brain has to work to maintain balance.
The Neurological Impact — More Than Just Muscles
The concerning discovery is that the greater the FHP, the greater the effect on brain-muscle coordination (what researchers call corticomuscular coherence). In other words, posture shifts don’t just stress your spine and soft tissues—they force your brain to work harder to recruit muscles and maintain stability. This increased load is even present when simply standing, and becomes more significant during movement (like walking). Over time, this can lead to fatigue, poorer balance, and an elevated risk of falls.
Beyond Pain: Why It Matters for Falls Risk
Most of us think of FHP as a musculoskeletal worry—neck pain, shoulder tension, stiffness—but its ripple effects go deeper. With FHP, your brain is under heavier demand to control your muscles and posture. That means less “headroom” for managing balance, especially when you’re multitasking or moving. For people over 60, that extra stress on the system can be a tipping point that increases fall risk.
What You Can Do About It
The good news? You can improve FHP and help reduce its impacts.
- Do regular posture checks (chin tucks, wall posture tests)
- Incorporate balance and stability exercises into your routine
- Seek spinal care and targeted posture correction
These steps can relieve neurological and mechanical burden, helping your brain and body work more efficiently together.
✅ Key Takeaways
- Forward Head Posture increases falls risk in older adults.
- It affects not just the spine, but also brain-muscle coordination.
- Correcting posture can help reduce fatigue, improve balance, and lower fall risk.
- Simple exercises and spinal care are practical ways to get started.
🏋️ Simple Exercises to Try
- Chin Tucks: Gently draw your chin back toward your throat to lengthen the back of your neck.
- Wall Angels: Stand with your back against the wall, arms bent, and slowly raise and lower your arms like a snow angel.
- Heel-to-Toe Balance Walk: A simple way to train balance and coordination.
If you’re concerned about your posture, balance, or risk of falls, book an assessment with us at Errol Street Chiropractic North Melbourne— because it’s never too late to stand taller.
Lisa Smycz
www.errolstchiro.com.au
To find out more about the research around better spinal health, then. CLICK HERE. If you would like to know more about what front on posture should look like CLICK HERE. Find out how to assess side posture, please CLICK HERE.
