POSTURE
 The importance of good posture cannot be stressed enough in modern times. It extends far beyond our outward appearance and aesthetics.
Some of the effects of bad posture are neck pain, headaches, shoulder pain, back pain, referred pain into the arms or legs, development of trigger points, loss of concentration and productivity, RSI and the list goes on!
We often see cases where postural faults initiate a chain of events that results in incapacitating pain, time off work and costly medical bills. The issue is becoming more relevant as we tend to spend more time at work. However, bad posture can also be problematic at home after hours.
Achieving good posture is more complicated than simply 'putting your shoulders back'. For example, did you know that most people's postural problems originate from the positioning of the pelvis?
Your physiotherapist can provide professional assistance in achieving and maintaining good posture with a personalised stretching and exercise programme that is tailored specifically to you, bracing and/or taping techniques, core-stability exercises as well as ergonomic advice for your work and home environments.
If you feel your posture is in need of improvement, book an appointment soon. It could save you much pain, time and money in the future.
FORWARD HEAD POSTURE
DO YOU HAVE A FORWARD HEAD POSTURE?
If so, why should you see your physio?
One of the factors physiotherapists consider when assessing your problem is the way your posture may be contributing to the development of pain and reduced function. With regards to your head and neck, your physiotherapist will be on the look out for something called "forward head posture".
WHAT IS A FORWARD HEAD POSTURE?
 The picture in this article shows an example of forward head posture (FHP). Ideally, when viewed from the side, your head should sit directly above your shoulders. If your head sits forward of this position, this is termed FHP. There are varying degrees of FHP, however, most people can identify it easily. You may need to view a side view photo to pick it up on yourself, or ask a family member or friend to see if you have FHP. You can check your family and friends to see if they have FHP.
WHAT EFFECT DOES A FHP HAVE ON YOUR BODY?
Your head is quite heavy. In most adults it is roughly the weight of a bowling ball. For every inch your head sits forward, your neck is subjected to compressive forces equivalent to an extra 100% weight of the head. This means that, if your head sits forward 3 inches, and your head weighs 5 kg; an extra 15 kg of compression passes through the neck. This small amount of FHP causes increases in the contraction of your neck muscle by 50%, as they strain to hold your head upright against the forces of gravity.
Over time, your neck joints are continually compressed. Many of your neck muscles tighten up, due to continual tension, whilst others weaken due to disuse.
WHAT PROBLEMS DOES IT CAUSE?
Because of the increased compressive forces through the neck joints, and increased muscle tension, pain is the common outcome. Some of the types of problems associated with FHP are:
- Headaches
- Neck discomfort
- Muscle tension in the neck and shoulders
- Discomfort in the mid back
- Chest pain
- Pain, pins & needles, numbness in the arms and hands
Many people develop chronic or recurrent problems because they receive treatment for the pain (e.g. pain killers or anti-inflammatory medication) but never receive treatment for the underlying cause which is their FHP.
CAN IT BE TREATED?
Often simple corrective exercises can help improve a FHP. Your physiotherapist is the best person to help you with these. The younger a person is, the better the chance of completely correcting a developing FHP. It is unrealistic to expect that an older person with a FHP for many years will attain full correction. A few millimetre of improvement may, however, lead to a vast reduction in pain and other symptoms.
If you suffer from the recurrent or chronic problems outlined here, you need to take the first step. Find out whether you have FHP and have your physiotherapist start a corrective program for you.
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