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How To Treat Forward Head Posture

Updated on June 13, 2018

How Forward Head Posture Can Progress

Getting anterior head carriage or forward head posture is not an overnight process. It can take years and is very gradual.
Getting anterior head carriage or forward head posture is not an overnight process. It can take years and is very gradual. | Source

How do I treat my neck pain naturally without resorting to meds?

"I have been told in the past I have what's called "forward head". On top of this, anxiety and panic attacks plague my life.This also makes pain worse for me. I don't want to be on pain medications either. Are there any natural remedy's I can do/try that helps with pain, inflammation. I have such bad pressure on the back of my neck and head. Its horrible."

- A question posed by ii3rittles on hubpages


Some Facts on Forward Head Posture You May Not Know First...

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Forward Head Posture can Definitely Cause Neck pain and stiffness.

Muscles in the back of the head work to keep your head upright. You can imagine how a head that goes out forward will pull on those neck muscles as well as the spine. So you not only have unwanted pressure on neck muscles but also the spine. On top of that, nerves exit out of the spine and then branch into smaller and smaller nerves which go everywhere. So, guess what? They have to travel through muscle.

The Causes of FHP - the many ways Bad Posture Can be the Cause of Anterior Head Carriage

using the computer
driving
slouching while sitting
Cell phone Use (texting)
studying
watching tv
exercising wrong
Playing Video Games
*There are many things that you do everyday that can contribute to forward head posture*

5 Things You Can Do to Correct Forward Head Posture.

Here are few things you can do naturally to treat your neck pain.

  • use a support pillow has night (one preferably with neck rolls in it)
  • use a neck stretcher ( aka a neck traction unit such as an over the door traction unit)
  • do neck stretches
  • do head retraction exercises* (these will specifically help the forward head posture)
  • do strengthening exercises for your neck (use a unit called a posture pulley) for this * with the posture pulley you can do the head retraction exercises with resistance.

Have You heard of FHP Before?

Do You have Forward Head Posture?

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Neck Traction - a simple idea that can help a person with forward head posture

Use a neck stretcher ( aka a neck traction unit such as an over the door traction unit). Stretching out the neck will help to open all the neural foramen on each side of the spine. These neural foramen on each side are simply where the nerve roots come off the spine. This allows inflammation to dissipate and the neck muscles to relax.

Use a support pillow has night - sleep not only well but in a healthy way

- use a support pillow has night (one preferably with neck rolls in it)

Doing this not only ensures a better night's sleep but also helps correct your spine alignment. The first part of the spinal cord travels through is the neck. The spinal cord is so important it is encased in bone, so let's make sure the neck bones are in the most efficient alignment and they are not creating nerve pressure.

Do neck stretches - free up the muscles in your neck

Neck stretches are similar to the traction. The big difference however is that typical stretches will work the muscles whereas an actual traction device will stretch the ligaments too. With anterior head carriage the anterior longitudinal ligament often shortens and tightens. You need a sustained force to lengthen it out.

Think of a rubber band - you stretch it - you let go - and it goes right back to normal. Now take that same rubber band,put it around a box for a few days, look what happens.

One Way to Treat Forward Head Posture

Neck Curve Restorer
Neck Curve Restorer

This "Neck Curve Restorer" works to exercise & make the major muscles of the neck and upper back stronger. This will aid in pain relief and major improvement of forward head posture.

 

Do Head Retraction Exercises

Do head retraction exercises* (these will specifically help the forward head posture). The head juts out forward,we want to bring it back slightly. These are called mirror image exercises. Your head tilts to the left;start working it to the right.

I would recommend starting with just 10 reps; hold for 3-5 seconds; relax. Then if your muscles aren't too sore try 12 reps. Work up to a total of 25. Do daily if you can and a few extra anytime you feel you do an activity where your head is stressed in the anterior direction. These things may included long hours on the computer or reading or a long time spent in the car driving.

Do strengthening exercises for your neck

- do strengthening exercises for your neck (use a unit called a posture pulley) for this * with the posture pulley you can do the head retraction exercises with resistance.

- adding that resistance to exercises really makes it more difficult and works the muscles. Stronger muscles can withstand more and hold alignment easier.

An Exercise that is Easy To Do For Forward Head Posture

Hold this position for 15-30 seconds. Doing these exercises may cause some soreness and muscle tenderness.
Hold this position for 15-30 seconds. Doing these exercises may cause some soreness and muscle tenderness. | Source

Do you Think you have forward head posture?

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    • HealthGuru1248 profile image

      HealthGuru1248 

      5 years ago

      Very informative!

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