It doesn’t take much for your posture to fall out of alignment—but the consequences can be heavier than you think.
Forward head posture (FHP) is one of the most common issues seen in people who spend long hours on phones, laptops, or sitting at desks. And while it may look like a small slouch, the impact on your spine is anything but small.
Here’s the science: for every 2.5 cm your head moves forward from its ideal position, it adds approximately 4.5 to 5 kilograms of additional force on your neck and upper back muscles. That means if your head shifts forward by just 5 cm, your spine is supporting 10 kg more weight—the equivalent of carrying a heavy bowling ball all day… with your neck (Hansraj, 2014).
Over time, this unnatural load can lead to:
- Neck pain and stiffness
- Tension headaches
- Shoulder tightness
- Reduced lung capacity
- Early spinal degeneration
This posture is often unconscious—creeping in while you’re checking emails, scrolling social media, reading in bed, or even driving. And while it’s common, it’s not normal.
How to Check Your Head Position
Stand side-on to a mirror and take note: does your ear sit above your shoulder, or is it creeping forward? If it’s forward, that’s your cue to reset.
Simple Corrections to Try Daily:
- Set your screen at eye level, not below it.
- Tuck your chin slightly and imagine a string pulling the top of your head upward.
- Strengthen your upper back and deep neck flexor muscles with targeted exercises.
- Take micro-breaks from screens every 30–45 minutes.
When caught early, forward head posture can often be reversed with small, consistent changes. If symptoms are already present, getting assessed by a professional may help identify how your posture is impacting your health—and what personalised support your body may need to recover and realign. Book your appointment with us today.
Sources:
[1] Hansraj, K.K. (2014). Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical Technology International, 25. https://pubmed.ncbi.nlm.nih.gov/25393825