The Poor Posture Epidemic
The consequences of poor posture in general and forward head posture in particular are only just beginning to become recognized. When the head sits in its natural, balanced position atop your neck, its 10-12 lbs. weight is balanced effortlessly atop your spine. A forward head increases that load by a factor of 10 for every inch the head moves forward. If the head moves forward two inches, it increases the load on your neck and muscles by a whopping 20 pounds!
The signs of bad posture, i.e. forward head posture, rounded shoulders, and sunken chest used to be the signature posture of old age. Unfortunately, bad posture is quickly becoming almost universal in modern society. The problem in part is caused by improper desk posture habits; Long hours of improper sitting lay the foundation for poor posture by weakening the muscles of the back and tighten the muscles in the front.
Forward head posture and rounded shoulders are the precursors of hyperkyphosis, a much more serious condition, which develops slowly. The body finds ways to compensate for the abnormal leverage on the upper spine. But it compensates in ways that are not that great for your health.
With your shoulders rounded, the muscles in the neck and upper shoulders tighten up and become stiff and inflexible. The normal curve of the neck begins to flatten as the spine gradually changes its shape to better deal with the excess load. The discs in the neck get compressed and weakened.
Studies have shown that the greater the forward head position, the more likely people are to experience neck or shoulder pain or even chronic tension headaches. The further forward the head is, the worse the pain. Over the long term, forward head posture may develop into hyperkyphosis, or a hunched back.
Hyperkyphosis can turn into a serious problem over time, causing shortness of breath, lack of mobility, and lack of vitality and energy. Seniors with hyperkyphosis are at increased risk for entering a nursing home, more likely to fall and hurt themselves. Hyperkyphosis has even been associated with increased mortality.
To reverse forward head posture and prevent hyperkyphosis, the earlier you start the better. Generally speaking, in its early stages, hyperkyphosis can be reversed. The longer you wait, however, the harder it becomes to effectively counteract the problem, and you’ll be stuck with a bad posture getting worse each passing years.
There are many corrective posture resources you can use to reverse bad posture and prevent hyperkyphosis. Posture support braces can be useful to remind you to stay upright during the day. In addition, studies have indicated that yoga for hyperkyphosis may offer effective corrective posture exercises to improve posture and prevent or reverse hyperkyphosis.
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