Forward neck posture as known as “forward head posture” is a very common condition that occurs when your neck tilts forward, placing your head in front of your shoulders. A forward neck posture may be the main reason of tension, headaches, stiffness or pain in your neck, shoulders, and back. It is caused by the bad habits like looking down on your phone or spending most of the time sitting at your computers. If this condition left untreated then its symptoms will worsen over the time.
Fortunately, you can fix and correct this posture; all you need to get is some posture awareness and exercises.
1.Exercise You Neck:
Exercise will improve your posture and can help strengthen your muscles. Tilt your head forward and rest your chin on your chest. Wait for 5 seconds and return to the neutral position. After that turn your head on your left side for 5 seconds and return to a neutral position. Repeat this exercise by turning your head on right side. You can practice this exercise for two to three times a day. Take some more guidance from the best orthopedic surgeon for pain management.
With your hands at the back of the head, pull your head down and push your chin forward until you feel stretch at the back of your neck. Hold for 20 – 30 seconds and repeat three times.
3.Use Supportive And Firm Pillow:
If you wake in the morning with a sore neck, you probably have poor sleep posture. Always use a firm pillow that supports the natural curve of your neck. Avoid using two or three pillows or pillows that are too high and stiff. Using wrong or two or three pillows can cause pain in your neck. If you are suffering from any stretch or pain then do not wait and consult with the orthopedic surgeon.
4.Avoid Carrying Heavy Backpacks And Purses:
Use bags and purse that are small in size and minimal weight. Carrying heavy or over sized backpacks can cause neck, back, and shoulder pain. It also increases the risk of developing poor posture and if you’re already struggling to fix forward neck posture, then avoid carrying bags on the same shoulder all the time.
5.Stand With Good Posture:
While walking and standing, keep your shoulders back and straight. Most importantly don’t look down over your phone. Also, keep your chin parallel to the floor when walking or standing and don’t stare at your feet. If you are not standing at the right posture then there are chances to get a neckache and immediate appointment from an orthopedic surgeon.
Follow the above-mentioned instructions and get back to the good posture. Just don’t worry because you are capable enough to fix this problem.