How Chiropractic Helps Forward Head Posture and its Impact on Your Health

Common Causes of Forward Head Posture

• Working in Front of Your Computer – This is the biggest problem. People who work in front of computers tend to have the worst FHP. 30-40 hours per week x 52 weeks x 10 years often equals massive FHP.
• Excessive Screen Time – If just computer work wasn’t enough, constantly looking down at phones or tablets places further strain on the neck and shoulders.
• Poor Ergonomics – Sitting in a slouched position at a desk, on your couch, or while driving without proper posture support contributes to misalignment.
• Weak Postural Muscles – When spinal alignment gets worse, the muscles get put under chronic strain and they tend to weaken.
• Car Accidents or Whiplash from Sports– “It was just a little concussion” or “just a fender-bender” are phrases we hear all too often. Unfortunately, even small accidents or hits can cause major changes in the structure of the neck.

Effects of Forward Head Posture

Addressing Forward Head Posture early is essential to prevent long-term complications. If left uncorrected, it can lead to a range of health issues, including:

• Neck and Shoulder Pain – Increased tension in the neck and upper back muscles leads to discomfort and stiffness.
• Headaches or Migraines – Strain on the cervical spine can contribute to persistent tension headaches. Being far forward may also put pressure on nerves at the base of the skull.
• Reduced Lung Capacity – Compression of the chest due to poor posture can limit breathing efficiency.
• Nerve Compression – Excessive forward head posture may contribute to nerve irritation, causing tingling or numbness in the arms, carpal tunnel syndrome, or shoulder pain.
• Spinal Degeneration – Increased stress on the cervical spine for decades will accelerate degenerative changes over time. We all degenerate over time, but the key is to degenerate as slowly as possible–in this case reducing the amount of destructive forces on the bones, muscles, ligaments, discs, and nerves of our neck and shoulders.

How to Correct and Prevent Forward Head Posture

1. Get Your Posture Checked by a Professional

Chiropractors, physiotherapists, biokineticists, and massage therapists may all provide options for some type of FHP correction. At Roots we do spinal exams, Range of Motion testing, take Posture Pictures, and refer out for Xray when necessary. That way we can have a clear, objective idea of HOW MUCH FHP someone has. And we can track it with measurements over time.

2. Mobilize the Joints

If you’ve had FHP for a long time, odds are the joints have limited mobility (and ability) to move well. That’s why lots of people feel stiff, tight, and unnatural if they just add exercises and consciously try to FORCE their FHP away. At Roots we do adjustments of the upper back and neck to get joint motion and mobility back into the neck and upper back joints. 

3. Train your Brain Where Your Head Needs to Be

A lot of people think adjustments is only the cracking of bones. However, the reality is, every single time you get an adjustment you’re stimulating nerves in the adjusted area. These nerves then start a cascade of information from that area to the brain telling the brain that something has changed! The brain can then use the new information to tighten, loosen, retract, etc the joints and muscles in the affected area. It’s all about getting your brain to perceive and then control the neck and shoulders better! We often have people say that within 1, 2, or a handful of adjustments they are noticing changes and subconsciously aware of their posture already. And we haven’t even added any exercises or ergonomic changes yet!!

4. Strengthen the Muscles and Ligaments

Exercises such as chin tucks, shoulder blade squeezes, and upper back strengthening can help strengthen neck and upper back muscles. Adding in neck extension exercises or laying on something like a Denneroll helps to further train the ligaments, muscles, and brain to improve its FHP.

5. Ergonomic Ideas 

Optimizing your workstation with ergonomic adjustments—such as keeping screens at eye level, using supportive chairs (or just standing), and maintaining a neutral spine—can prevent prolonged forward head positioning. Setting an alarm on your phone for every hour as a reminder to get up, move, and do a couple reps of some spinal exercises throughout the day can reduce strain on the neck and upper back, helping to maintain proper alignment.

Conclusion

With the growing reliance on digital devices, Forward Head Posture is becoming an increasingly common issue. By understanding its causes, effects, and corrective measures, individuals can take proactive steps toward better posture and improved well-being.

Discomfort related to FHP can often be managed through Chiropractic care, posture correction, strengthening exercises, and ergonomic adjustments. Consulting a chiropractor, biokineticists, or other healthcare professional may provide additional insights on maintaining spinal health.