Often when we do spinal exams on new patients, we find that their heads are leaning forward in front of their bodies. Your head weighs about 11 lbs, similar to the weight of a bowling ball. Imagine trying to walk around all day carrying a bowling ball about six inches in front of you. This would take a lot more effort than carrying the bowling ball right next to your body.
Forward Head Syndrome was commonly seen in older people. However, with the widespread use of laptop computers, extended sitting, handheld video games and smart phones, we are seeing more and more patients who are beginning to show symptoms at much younger ages. Forward Head Syndrome effects much more than just posture. Dr Rene Caillet, a Medical doctor at The University of Southern California, wrote about the following effects of Forward Head Syndrome in his book, “Rejuvenation Strategy.” You might be surprised to learn how many bodily functions are affected:
2. The head in forward posture can add up to 30 pounds of abnormal leverage on the cervical spine.
3. Forward head posture results in loss of vital lung capacity. In fact, lung capacity is depleted by as much as 30 percent. Loss of lung capacity leads to heart and blood vascular problems.
4. The entire gastrointestinal system is affected, particularly the large intestine. Loss of good bowel peristaltic function and evacuation is a common condition that comes with forward head posture and loss of spinal lordotic curves.
5. Forward head posture causes an increase in discomfort and pain. Freedom of motion in the first four cervical vertebrae is a major source of stimuli that causes production of endorphins in production many otherwise non-painful sensations are experienced as pain.
6. Forward head posture causes loss of healthy spine-body motion. The entire body becomes rigid as the range of motion lessens. Soon, one becomes hunched.
Forward Head Syndrome can be prevented and corrected by using technology properly and in moderation, getting regular chiropractic adjustments, and doing a simple exercise to help maintain your natural cervical (neck) curve.
Use a desktop computer at a proper height as much as possible. Laptops should be reserved for occasional offsite use if possible. If you use a laptop as your primary computer, shop around for a good laptop base that props it up on a table, so the screen is closer to eye height and your head and neck can remain upright. Do not use a laptop on your lap. No matter what kind of computer you use, get up and stretch at least once every hour.
Limit the amount of time spent playing with handheld video games. This is especially important for young children whose spines are still developing! Also be conscious of the time spent using your smart phone to browse the web or text. Think about how often you are looking down while engaging in these activities.
Try this simple exercise to help restore the natural curve of your neck:
Lay on your back and put a rolled up towel beneath your neck. In the beginning of doing this exercise, use a hand towel rolled up to the size of a lemon. Rest your head back over the towel and allow it to rest there for up to five minutes. Over time you can increase the thickness of the towel and the length of time you hold the position. This exercise is most effective when done consistently over a period of a year.
If you or one of your loved ones clearly has a forward leaning head, get adjusted soon. Adjustments and a simple accompanying exercise can create a tremendous change in your spine and overall health and wellbeing!