I’m a Chiropractor and the most common presentation I see with my patients is Forward head posture. In fact, its epidemic!
Hi, Dr. Andrew Arnold here, from Cranbourne Family Chiropractic and Wellness Ctr. and today I want to talk about how you can manage forward head posture doing little or no exercise.
We’re all busy and finding time to hit the gym or exercise at all can be tricky.
But before I launch into the solution let me explain what and why?
Our heads weigh approximately 20lb. Our center of gravity is behind our ears. When you fall asleep sitting up you may notice your head falling forwards often jolting you to wake up. This is when you fully appreciate the weight of your head.
Now imagine your spine is a fishing rod, the handle your tailbone. Imagine your head is a brick on the end of the line.
Now imagine holding the handle of the rod and the force exerted on the rod and line. The top of the bend in the rod is your upper mid back. These joints and muscles are working super hard just keeping your head upright all day.
Now it follows that if muscles are working too hard for too long (imagine holding a dumbbell statically for hours on end), the muscles inevitably go into a cramp, spasm and create pain.
Eventually, your brain switches off to this pain and it becomes chronic. Until that is, other structures reach potential. I call this a ‘MACK TRUCK’.
A Mack Truck is that monumental pain that hits you hard when you least expect it. Your brain has switched off to the day to day tension in your spine attributed to prolonged forward head posture and other mechanisms are not holding you up, but only to a point.
The overall result is muscle fatigue, weakness and eventually spinal joint degeneration or osteoarthritic changes. And then a whole new level of pain.
Your posture changes too. Others notice your round shoulders, sway back and head forward posture.
But you don’t know what to do?
In the first instance get to your Chiro. We are experts in postural-spinal health. Your Chiro will assess your posture, identify where the spinal and other joint and muscle stresses are, and then set about getting your body working.
But what about things you can do at work and at home?
If you’re keen there are many exercises from home-based to the gym to classes.
If you’re time poor and not exercise inclined then I recommend the Posture Medic.
We have been recommending this device for a few years now and it has become one of our biggest sellers.
The posture medic is a device you wear preferably for an hour or two in the morning then again in the arvo. That’s it. If you overuse it you will further fatigue your mid back muscles. What we want to do is gently rehabilitate and strengthen these, and this can be done using this device whilst you carry on with your day.
As an option, we recommend a few simple exercises once you take it off.
Ideally, let your Chiro manage the fitting (there are several sizes) and the best time to introduce the device relative to your treatment plan.
You will feel empowered, stronger and more alive. This device works!
About the Author:
Dr. Andrew Arnold is a Chiropractor, married to Dr. Linda Wilson, the Stress Specialist and has two children, Isaac and Bella. He lives in Melbourne, Australia.