If you are suffering from forward head posture don’t worry as there are ways to fix it!
Most people suffer from this in varying degree, which is probably no wonder at all since so much time is spent focusing on things going on in front of us like phones, computers, and books.
The neck flexion that comes with a forward head posture puts a lot of stress on your spine and can cause stiffness and even pain in neck and back.
How long it actually takes depends on the severity of your poor posture (obviously), but I will try to give some rough estimates below.
Stress On Your Spine
If you are reading this on your mobile phone, tablet or a laptop you are most likely flexing your neck downwards.
Add that to your poor posture and we are quickly talking about some serious neck flexion.
Researchers estimate that most people spend on average two hours a day leaning over their mobile phones or tablets.
Here is a cool way to illustrate the amount of stress this puts on your spine and the muscle tissue supporting it.
An adult head weighs around 4-5 kg on average and when the head is in a normal position the “load” you are carrying is equal to that.
As the angle of between head and spine changes the stress increases.
– At the angle of 15 degrees the weight is 12 kg
– At the angle of 30 degrees the weight is 18 kg
– At the angle of 45 degrees the weight is 22 kg
– At the angle of 60 degrees the weight is 27 kg
This highly stressing position also affects the curvature of your spine and can worst case lead to permanent physical changes putting you at risk of injury and pain.
So, if you are reading this on your mobile phone with poor posture, ask yourself how many times you think you have this position every day and do the math.
Perhaps it is time to improve things 🙂
How Long Does It Take To Correct Forward Head Posture?
As mentioned in the beginning, how long it takes to fix obviously depends on the severity of your problem and for how long you have had it.
A scary fact to take note of is that if your problem has lasted for a long time and led to physical changes in your spine you can most likely never return to a 100 % normal posture.
However, no matter how poor your head posture is now it can always become much better.
I have been reading things all over the internet and even talked with an acquaintance who is very soon to graduate as a medical doctor to get a good feeling of how long it takes to fix poor head posture.
What I have come to understand is that if you commit to improving your head posture you might feel a bit better after a few days. You might even feel a small degree of relief after the first few exercises.
But, it will probably take weeks of continues work on your posture before you have really noticeable improvements.
To fully “correct” your head posture it could take months and if your problem is severe it could take many months.
But as a way of encouraging you, I would say that once you have admitted you have a problem and commit to change for the better, then you are already on the right track 🙂
Negative Effects Of Forward Head Posture
Stiffness and pain in neck and back are common effects of poor head posture.
If you are often sore around the neck after a long session of work/study sitting at a desk you probably know what I am talking about.
But in bad cases, it can cause pain in neck and back. It can even cause bad headaches or dizziness!
Another thing if you are exercising e.g. doing weight training (which I think is a great idea) you are at higher risk to get injuries.
Interestingly enough, the back pain that can occur from a forward head posture is not necessarily in the upper back. Because of each spinal muscle and ligament affects each other pain can manifest in not so obvious places.
Regrettably, back pain is a very common problem and my guess is that forward head posture is one of the major reasons.
How To Fix It
As the old saying goes: There is more than one way to skin a cat.
(I like this one because its meaning is so clear yet implies something very disturbing)
There are many exercises you can perform that can correct your poor head posture.
What performing these exercises need to achieve is to more or less strengthen underused muscles in the back of your neck and stretch tight muscles in front of the neck.
But you are unlikely to get great results if you do not also train yourself to maintain a better posture. Which can be very tough in the beginning.
You will want to maintain a neutral spine position as much as possible.
If you are using a phone or tablet this means it has to go all the way up to your eyes. And the computer screen should be in a position more or less horizontal to your eyes when sitting in an upright position with shoulders pulled back and down.
It is unrealistic to do all the time, but if you can do this progressively more and more and in the end maintain such a position most of the time you are in great shape and much less likely to experience pain in the future.
If you are used to slouching it can be very tough and you might want to buy a so-called posture corrector.
You can check out a buyer’s guide I wrote here.
5 Easy Exercises To Fix Poor Head Posture
These exercises can work really well to fix your poor posture, but keep in mind you need to perform them MANY times over a long period.
For fast improvements, you should all most of them daily or even twice a day.
1. “Glued” To The Wall
Stand with your back glued to a wall. In this position, you easily notice how forward your head is leaning.
Pull your shoulders back and have your shoulder blades touching the wall. Now while maintaining that position pull your head back so it is aligned properly and hold that position for 1-3 minutes.
This both strengthens the weak muscles and stretches the tight muscles while also familiarising you with correct head posture.
Another thing you can while in that position is to tuck/squeeze your chin downwards. This works the muscles in the back of your neck. Repeat for 3 sets of 8-12 reps
2. Book On Top Of Your Head
Walk slowly with a book on top of your head. Use a heavier one, but don’t go walking around the house with an entire stack of encyclopedias and be careful not to drop the book.
If it drops, you start from the beginning. This might sound stupid but it works! Slowly work your way up to 3 sets of 45-60 seconds.
3. Stretch Neck
Stretch each side of your neck by grabbing the side of your head with the hand from the opposite side and pull your head gently to the side.
Do 3 sets of 20-30 seconds.
4. Massage Front Of Neck
Gently massage the thin muscles on each side of your throat. While massaging you can turn your head a bit to the opposite side.
5. Strech Chest
Very often forward head posture is accompanied and reinforced by tight chest muscles which also causes rounded shoulder. So stretching those tight pecs is a really good idea.
The standing door stretch is my favorite to stretch the pecs.
Using any wall corner or doorway, put your right palm and forearm against one side of the corner/doorway at a 90 degrees angle with the elbow.
Now gently lean into it until you feel a good stretch. Remember to keep good posture while doing it.
The Bottom Line
How long it takes to correct your forward head posture depends on the severity of the problem.
You might experience somewhat relief after a first few times but is likely to take weeks before noticing anything significant. And it could take months before it is really good again.
In addition to this, you need to learn how to maintain good posture throughout the day every day.
This can be very difficult in the beginning as it always is when you have to change habitual actions or thoughts.
I think perfection is unrealistic and probably unnecessary, but most of us could probably feel a lot better if we improve our head posture.
There are some pretty good products that can make this process easier and I have written something cool about some I recommend here.