The Most Common Abnormal Posture

The most common abnormal posture is called forward head posture or FHP. FHP is defined as the forward positioning of the neck and head. Hunching and rounding of the shoulders and a curved upper back are consequently associated with this posture.

Most adults and even athletes stand and walk with their head thrust forward, their shoulders hunched forward, and their upper back rounded.

Why is it that most people develop this type of posture?

The short answer to that question is a little thing called “Life”. We live in a modern society which tends to consist of sedentary, hunched forward activities like working on the computer, driving our cars, watching TV, and playing video games. Also we see an overemphasis on resistant movements like pushups, sit-ups and bench presses which can overdevelop the chest and shoulder muscles pulling the head forward. These activities gradually alter muscles and ligaments pushing the head in a forward position. Combined with the fact there is little to no specific, regular exercises or correction done to prevent postural degeneration, the sheer weight of gravity, which is constantly pushing on our spines, gives us this posture of the 21^st century. 

Structure Dictates Function

Your head weighs about 10 lbs. (about the weight of a bowling ball) and when it protrudes in front of your shoulders it increases the work load on the muscles exponentially … 10 fold for every inch ... that means if your head is one inch in front of your shoulders instead of your head weighing 10 lbs it is actually like it weighs 20 lbs.

Over time forward carriage of the head leads to:

• Overdevelopment of the neck and upper back muscles
• Premature fatigue of the neck, shoulders, and upper back due to an increased work load to hold the head up
• Abnormal stress loads on the spinal joints and discs increasing susceptibility to injury
• Abnormal stress loads on the joints over time leading to degenerative changes known as spinal degenerative arthritis or degenerative disc disease
• Diverted oxygen use from the legs and arms to the mechanically challenged, fatigued muscles of the neck and upper back
• Abnormal spinal curvature changes from top to bottom that can effecting the low back and pelvis

These abnormal changes can cause a domino effect … first effecting the supporting muscles of the head and neck then leading to problems not only there but in the middle back and even down into the lower back. This abnormal muscle tension pulls on the spine leading to joint dysfunction and abnormal loads on the discs. Over time this can lead to back pain, headaches, disc problems, nerve problems, TMJ and even degeneration of the spine.

No matter how hard you exercise, if you have forward head posture at rest or during exercise you will never perform up to your physical potential in any sport or in day to day life.

Forward head posture has been linked with a decrease in vital lung capacity as much as 30%. This shortness of breath can potentially lead to heart and blood vascular disease. This happens primarily due action of the hyoid muscles being blocked which are responsible for lifting the first rib during inhalation. This rib lifting action is necessary for complete aeration of the lungs.

Forward head posture causes rigidity in the muscles reducing range of motion which in turn reduces endorphin production causing an increase in pain discomfort. In fact with inadequate endorphin production many otherwise non-painful sensations are experienced as pain.

Forward head posture compresses the upper neck joints causing muscular nerve entrapments. These nerve root compressions can result in neuropathies. One common entrapment is that between the skull and the neck producing headaches or referred pain to the facial region.

According to the Journal of American Geriatrics older men and women with forward head posture and hyperkyphosis or humping of the middle back have a higher mortality rate.

The prestigious orthopedic journal "Spine", states all measures of health showed lower scores in people with forward head posture.  

Most of our bad posture habits begin when we are young. Just as you take your children to the dentist to get their teeth checked , kids should have their spines and postures evaluated to determine if they have developing poor posture problems and for more serious spinal problems like scoliosis. Addressing study habits, the way they carry their backpacks, they way they sleep, and their extracurricular activities can help minimize and prevent unhealthy postures from developing.

A proper evaluation by a doctor who practices Clinical BioMechanics of Posture is the most reliable and accurate way to determine if you have a healthy posture/spine or not. Specific treatments and exercises can be prescribed according to your specific posture problem.

 picture courtesy of CBP