Is your neck aching from sitting at your desk all day? Or maybe you’ve noticed your shoulders are stiff and tense more often than not? One sneaky culprit could be forward head posture, a common issue resulting from poor posture habits like hunching over phones or computers. The good news? The physiotherapy clinic offers a variety of solutions to realign your head and neck, ease muscle tension, and restore proper posture. Whether you’re dealing with daily discomfort or looking to improve your overall spinal health, physiotherapy Edmonton offers a proactive approach to managing and reversing the effects of forward head posture (FHP).
What is Forward Head Posture?
Forward head posture is characterized by the excessive anterior positioning of the head, which can alter the natural curve of the neck. This misalignment increases the workload on the cervical spine and the surrounding musculature. Over time, this can result in muscle imbalances, tightened tissues, and even changes to the bones themselves, resulting in discomfort and reduced mobility. Common symptoms associated with forward head posture include persistent neck and shoulder pain, stiffness, and, in severe cases, nerve compression leading to radiating pain or tingling in the arms.
How Physiotherapy Helps in Managing Forward Head Posture:
Physiotherapy in Edmonton plays a crucial role in treating forward head posture by employing various techniques tailored to the individual’s specific needs. Here’s how physiotherapists tackle these challenges:
Assessment:
The first step in addressing FHP involves a thorough assessment of the patient’s posture, flexibility, and muscle strength. Physiotherapists use this information to identify the specific muscles that are weakened or overstrained, contributing to poor posture.
- Goniometry: Therapists use a goniometer to measure cervical spine mobility, assessing degrees of movement in neck flexion, extension, lateral flexion, and rotation, crucial for diagnosing forward head posture.
- Palpation: This technique involves assessing the neck, shoulders, and upper back for muscle tension and trigger points, identifying tight areas contributing to forward head posture.
Customized Exercise Programs
Based on the assessment, physiotherapists develop a personalized exercise program aimed at strengthening the weak muscles of the neck and upper back.
1. Chin Tucks
Chin tucks are one of the most basic and effective exercises for forward head posture. They help strengthen the deep neck flexors, which are crucial for maintaining proper head alignment.
- How to Do It: Sit or stand tall. Softly tuck your chin towards your chest as if trying to create a “double chin.” Maintain the position for 5 seconds, then relax. Repeat 10-15 times.
2. Thoracic Extension
A rounded upper back (thoracic kyphosis) often accompanies a forward head posture. Improving mobility in your thoracic spine can help correct the posture imbalance.
- How to Do It: Recline on your back with a foam roller positioned horizontally beneath your upper back. Softly arch your upper back over the roller, extending the spine. Hold for 10-15 seconds, then move the roller to a new spot and repeat.
Manual Therapy
It includes soft tissue massage, joint mobilizations, and manual traction, can help decrease muscle stiffness, improve mobility, and facilitate better neck alignment.
Soft Tissue Massage
This technique focuses on the muscles of the neck, shoulders, and upper back. It aids in releasing muscle tension, reduces pain, and increases blood circulation, crucial for healing and reducing inflammation.
Joint Mobilizations
Joint mobilizations involve gentle, controlled movements to the joints of the neck and upper spine. These movements help to increase the range of motion, decrease joint stiffness, and facilitate better alignment.
Manual Traction
Manual cervical traction is applied by the therapist using hands to gently pull the head away from the neck. This technique reduces compression in the cervical vertebrae, which can relieve pain and improve mobility.
Use of Therapeutic Modalities
Modalities such as ultrasound, laser therapy or electrical stimulation may be employed to minimize pain and inflammation in the affected areas. These tools can accelerate the healing process and provide immediate symptom relief.
Ultrasound Therapy
It uses sound waves to create deep heat in soft tissues and joints. This deep heating increases blood flow to the neck and shoulders, reducing stiffness, decreasing pain, and promoting healing in tissues affected by Forward Head Posture.
TENS (Transcutaneous Electrical Nerve Stimulation)
TENS uses a battery-powered device to deliver electrical impulses to the skin over the painful areas in the neck and shoulders. These impulses disrupt the transmission of pain signals to the brain and are used to relieve pain.
Low-Level Laser Therapy (LLLT)
LLLT, or cold laser therapy, applies low-intensity light to the affected area, which can promote cell regeneration and increase circulation. This modality is helpful for healing and pain relief in the muscles and joints.
Ergonomic Advice
In Edmonton, physiotherapy helps with the optimal setup of workstations, the correct height and positioning of screens, and the importance of regular movement breaks to minimize the risk of posture-related issues.
Monitor Position
The top of the computer screen should be at or slightly below eye level. This positioning helps keep the head and neck in a neutral position, reducing the tendency to tilt the head forward.
Chair Adjustment
The chair should support the lower back (lumbar support) and allow the feet to rest flat on the floor. The height should enable the knees to be at or slightly lower than the hips, helping maintain proper spinal alignment.
Pathway to Better Posture and Pain Relief:
Forward head posture can sneak up on you, but the discomfort and pain it brings to your neck and shoulders don’t have to be permanent. Physiotherapy in Edmonton offers a range of services tailored to correct forward head posture and provide relief from neck and shoulder pain. At Granville Physiotherapy, our physiotherapists design a personalized treatment plan that helps you feel your neck and shoulder, which is a great relief.
If you’re experiencing discomfort or pain, searching for a ‘physiotherapist near me’ can help you find a registered physiotherapist who can offer personalized care and effective treatment.
