Since this message probably caught you slouching at your desk, or looking down at your smartphone, here’s a little good posture motivation to get you through the workweek!

Studies have shown that forward head posture increases the weight of the head in relation to the spine. The cervical spine (neck) is designed to support the average head that weighs about 10-12 pounds. One study found that forward head posture (“text neck”) can increase that weight up to 60 pounds! This added stress to the bones, ligaments, joints, and muscles of your neck and upper back can cause trigger points, restricted movement, and tight muscles. Over time, forward posture can even weaken neck muscles meant to hold your head upright. Symptoms like headaches, neck pain, and rounded shoulders may start to pop up.

How can we help? We can show you how to maintain better posture, implement exercises to strengthen weak muscles, release tight muscles with soft tissue work and trigger point therapy, and adjust restricted joints to restore motion.

In the meantime, try holding your smartphone at eye level and elevating your computer screen. Tuck your pelvis in, roll your shoulders up and back, and push your chin straight back with your finger to maintain a straight spine. As a rule, your ears should never be in front of your shoulders.

Source & photo: Hansraj, K K. “Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head.” Surgical Technology International., U.S. National Library of Medicine, Nov. 2014

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