Neck & Shoulder Tension – get relief with our 5 top TIPS
How often are you in this poor Posture?
In this blog we are looking at the posture that is most commonly associated with neck pain and shoulder tension. We are going to explain why to avoid this posture and how important it is to the health of your spine and overall health.
Posture to avoid:
When the head is sitting over the shoulders, this neutral posture is ideal and prevents undue stress on the neck. When the posture is such that the head is sitting in front of the shoulders, forward head posture (FHP), then this posture creates unnecessary strain on the neck and shoulders.
Times people find themselves in this FHP – Forward Head Posture:
There are many times of the day when we are busy at home or work and don’t realise we are in a FHP. Such times include: – Using hand held electronic devices, such as iPads or phones – Reading a book – On a laptop or computer that is not ergonomically set up – Cooking or preparing foods
How to help yourself:
The first thing is to understand that FHP is a major contributor to neck and shoulder tension. Pin pointing times in your day where you may fall into the FHP trap. Try the following: – Create breaks during times of phone, laptop or computer uses – Alternate activities in your day, to give yourself a break from those times where there’s FHP – Go for walks, exercise the mid back and stretch the front of your chest regular
Research: Altered posture can effect overall health….
When poor posture is maintained for long periods of time, the actual shape of the spine can alter and create a deformity. One study (1) has shown the burden on the quality of life with those suffering with adult spinal changes, such as scoliosis, increased kyphosis and fixed FHP. The impact was compared to chronic health conditions such as diabetes and cardiovascular disease.
How FHP impacts the neck;
When the neck sits in front of the shoulder with FHP, the weight of the head, over time adds strain to the lower neck and upper back. It’s similar to holding a bowling ball for prolonged time out in front of you with straight arms. You can imagine the strain on your shoulders and arms after a while. The following areas can be stressed and strained;
- Facet joints
Can stubborn FHP be helped?
Have you have tried to improve your posture. Perhaps by exercising and minimising the times fo the day you’re in a FHP. But the pain and stiffness persist? Then consider seeking help from a musculoskeletal expert. They will help improve joint movement, muscle tension and give some relief to the symptoms as they improve the FHP.
The Australian Chiropractors Association has a free App called Straighten up Australia. 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.