How to Fix Forward Head Posture at Work
Written by: Joseph Luo, PT, DPT
It is an unsettling image to behold when you look over and see your coworker with their head craned forward toward their computer screen. You think to yourself,
“Man, how is that not painful?" or at least, "How do you not have a headache?”
And then you look in the mirror and see your head in the same position.
“HOLY GARBANZO BEANS! It’s got me too!”
The dreaded forward head.
Don’t fret too much. Many patients come into the clinic with this issue and realize it is fixable with consistent effort. So, here are some ways to restore your neck to its younger and more upright years.
1. Set your screen to the correct height.
For those newer to ergonomics, one cardinal rule is that the ideal screen height is when the top third of your screen aligns with your eye level. Doing so helps the eyes because a relaxed gaze is slightly below the horizon or, in other words, angled down slightly. So if you have a monitor, get an adjustable monitor arm or shelving that sets the monitor to the correct height. If you use a laptop, a laptop stand, external keyboard, and mouse will be the solution. If you'd like some suggestions, see our product reviews here.
The concept of screen height is simple enough, but combine it with the next point for the best results!
2. Get your torso forward.
The angle of your torso is likely a main issue contributing to forward head posture. This is because the backrest of most chairs causes your torso to lean too far back away from the screen. Then, as a result, your head tends to dip forward to compensate and to get a better view of your screen.
If you sit up with your feet flat on the floor and take your back off the backrest, your neck should automatically be set in better posture, assuming your screen is at the right height (top of the screen at eye level). You can also try placing a folded towel or thin pillow behind your back to achieve a more supported upright position.
3. Try some breathing exercises.
There are many schools of thought and techniques behind different breathing exercises. Since personal preference and individual physical conditions vary greatly, there's no single best method. The key is teaching the chest to expand well in all directions and strengthening the proper breathing muscles. Why? Well, we must remember that our neck is attached to the rest of our spine, and many muscles in the neck connect directly to the upper chest and shoulders.
We cannot treat the issues of the neck in isolation. Forward head posture typically comes with rounded shoulders and a caved-in upper chest. This combined posture over time can limit our ability to take full deep breaths easily, and the ribs can get stuck in their caved-in position. What forms then is a negative cycle where the stuck ribs prevent you from using the correct muscles to breathe (like your diaphragm and intercostal muscles between the ribs), which then forces your head forward to help you have a more open airway and makes your secondary breathing muscles in your neck work overtime.
So, find a breathing exercise that focuses on expanding through all areas of your chest that you enjoy and can do consistently. The benefits of doing this a few minutes a day add up over weeks, months, and years.
4. Learn how to do a proper chin tuck and practice it.
Now that we've discussed other postural factors, let's get to the neck itself. When it comes to numbness and tingling in the arms and hands, it is often poor neck posture that contributes to the compression of the nerves. To better align your joints and open up those canals that the nerves pass through, you must keep your neck in a neutral position by using the correct muscles.
How?
First, press your tongue to the roof of your mouth. The tip of your tongue should touch the back of your top teeth, and the rest should lie flat against the roof of your mouth. This picture shows an open mouth so you can see the tongue posture, but you can keep the mouth closed for the exercise.
Doing this should activate the muscles directly under your chin and down the center of the front of your neck. These are called deep neck flexors. They are your stability and postural muscles in the neck, and they aid in decompressing the nerves coming from your neck.
Now that you know how to activate the correct muscles, it is time to perform the chin tuck. Place your finger on your chin and draw your chin inward. Think about growing taller from the top of your head simultaneously. You should form a double chin and feel the back of your neck stretch a bit. Do this gently and without too much force.
Practice this position throughout your day. Gradually, your neck will use your front muscles more and the back muscles in your neck less. Then, this neutral neck position will become your norm. The symptoms of forward head should start to subside, and you won’t look like a turtle anymore.
Conclusion
Forward head posture is common for computer workers but is fixable with consistent effort. Posture has a lot to do with habit, so think of changing posture as the result of changing habits. Set your environment up for success and then build up some of these daily habits to ensure it. Remember, poor neck posture can contribute to other conditions later on, such as carpal tunnel syndrome, headaches, or vertigo, so making these changes is for your overall health and well-being, not just how your neck looks. Incorporating these tips into your daily routine can help you say goodbye to the dreaded forward head and hello to a more comfortable workday.
