Forward head posture

[mikew]

I have a confession... I have neglected my posture over the last decade or so and that's really coming back to bite me now.

Basically I've spent my life looking down at my phone and tablet and now I'm getting bad neck pain and some serious headaches.

I have been to 4 physios now, given them all a chance to do their thing but the headaches and pain continue. I've seen 1 chiropractor but frankly I'm amazed they even have a license.

A friend had this same problem and went through the same process and told me about his doctor in Australia who does what is called "Trigenics"... The pain is getting to me but I don't want to have to spend a month or two in Australia to fix it!

But I've had a really back run with doctors here. It's a long shot but has anyone been through the same situation? Did you use Trigenics and is there anyone you can recommend in Singapore that is trustworthy/expert in this type of treatment?

[sundaymorningstaple]

Just use your phone as a phone. Simple

[Wd40]

I also have been developing this problem. I started lifting up my phone to head level while reading.

The laptop is still an issue, I need to starting sitting on a chair with a table instead of sofa.

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[sundaymorningstaple]

For sure. As I don't watch too much TV, I have a office desk at home and while I use a notebook, I actually don't use the screen but have a 27" widescreen monitor. which keeps me in a better sitting posture. I'd already done a lot of damage before I made the switch. I try not to use my phone unless I'm traveling on the MRT and have my leather messenger bag on my lap so I can rest my wrists and phone on the top of the bag so it's at eye level. It's a conscious effort initially, but now it habit.

[PNGMK]

I suggest just simply improve your fitness. I found running helps my neck and back muscles. I keep my head up when running.

[clarence.fitness]

Hi Mike, forward head syndrome can be solved by stretching of tight muscles and strengthening of the weak muscles. Areas to stretch - chest, shoulders and trapezius. Areas to strengthen - Entire Posterior chain and core muscles. Another point to note is to inculcate a good habit of standing up tall with your chest out. Hope that helps. cheers!

[mikew]

I fully appreciate this is a habit and fitness issue. Interesting that running helps your neck and back PNGMK, I had never heard of running helping with posture.

Anyway I found someone to help with short term treatment. Thanks everyone

[karltan]

Hey Mike,

Its a matter of certain muscles being underused and certain being overused and dominant causing the forward head posture.

Chiropractic will not help. Neither will anything you can take/consume.

You need to train up the weak muscles so that they pull your head back into the good position gradually. If your physio therapy was predominantly stretching/mobility exercises it will also be useless. Strengthening is required, even the back muscles, shoulder rotators and so on.

It can be corrected over time. So will the pain go away.

Cheers

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Edited by moderator