In today's era, even elementary school students use smartphones. The habitual use of smartphones and computers from an early age has a negative impact on spinal health. Not only children, but everyone from their 20s to 50s is constantly working with computers and smartphones throughout the day. This excessive use of smart devices disrupts postural alignment, leading to conditions like forward head posture (text neck).
The most common symptoms of forward head posture are neck and shoulder pain and muscle soreness. The average human head weighs about 6 kg, and for every 1 cm the head moves forward, the load on the cervical spine increases by approximately 3 kg. People with forward head posture can have up to 15 kg of excess load on their neck, which deteriorates spinal health. Severe forward head posture can also cause headaches. Headaches occur because the altered neck bone structure compresses the nerves at the base of the skull. Forward head posture can also make restful sleep difficult, leading to chronic fatigue. Since it interferes with daily life, prompt treatment is essential if you notice symptoms. If forward head posture is left untreated, the normal shape of the cervical spine can become completely distorted, potentially developing into disc disease or cervical arthritis, making early treatment crucial.
Common symptoms of forward head posture: - Neck stiffness and pain - Headaches, progressive vision deterioration - Toothaches, increased eye pressure - Trapezius and back of neck stiffness or muscle pain - Frequent upper back stiffness or pain - Difficulty falling asleep, tossing and turning at night - Shoulders rolling inward, hunched posture - Pain in both shoulder blade areas - TMJ (jaw joint) disorders
Treatment for forward head posture includes pain relievers and muscle relaxants to reduce pain and relax muscles, along with consistent exercise therapy, posture correction therapy, and manual therapy. Manual therapy involves a trained therapist using their hands or tools, based on knowledge of anatomy and physiology, to realign misaligned joints and gently release stiff muscles and ligaments. Above all, manual therapy requires an accurate diagnosis for effective results, so visiting an orthopedic clinic that specializes in musculoskeletal conditions is recommended. The more the head tilts forward, the more the neck and shoulders ache. This actually occurs because the muscles are tensing up to protect the spine from deformity. While massage or manual therapy can reduce pain and relax tight muscles for temporary relief, unless posture correction therapy is also performed to return the deformed bones to their proper position and prevent further deformation, the pain will inevitably recur. Therefore, posture correction must always be part of forward head posture treatment.
Rather than just focusing on pain for forward head posture treatment, it's most important to address the fundamental cause. Identify what in the spinal structure and shape is causing the forward head posture, and ensure treatment prevents the condition from worsening into disc disease or other secondary conditions. In mild cases of forward head posture, medication combined with exercise therapy, manual therapy, and other approaches to correct poor posture can resolve the issue. Along with treatment, maintaining good posture on your own is crucial for improving forward head posture symptoms.
