As technology has advanced, it has completely revolutionized the way we work and communicate, it has also changed our posture—for the worse.
FORWARD HEAD POSTURE
The most concerning postural alteration is known as "forward head posture." This is an anterior translation of the skull over the front of the body, as opposed to directly over the shoulders. (See figure above.)
WHY IT'S A PROBLEM
Not only does forward head posture cause the muscles in the neck to work harder and become knotted and tight, but it also puts tension on the spinal cord. A medical doctor, Alf Breig, was one of the most leading researchers of this subject. What he found was that a "loss of the cervical curve stretches the spinal cord 5 to 7cm and produces pathological tension."
Your cervical spine (neck) is like a banana, a 42º curve is the ideal, and when that curve is lost (as it is with forward head posture), the back of that curve—where the spinal cord is contained—becomes stretched out, and the front of that curve—where the discs are—becomes compressed.
THE FIX
There are a few easy ways to help prevent forward head posture in the workplace and at home.
1. Sit & Stand. If possible, alternating between sitting and standing will help to keep your body balanced and aware of its posture. There are desks that switch from sitting to standing height easily; if that is not an option, then getting up to walk around the office every 30 minutes or so to maintain healthy circulation and contract postural muscles.
2. Consider a Swiss Ball. A Swiss ball (those big inflated balls at the gym) can be a great substitue for your regular office chair. The benefit is that it becomes harder to slouch. It's common to have fatigue in your back muscles when transitioning to sitting on a Swiss ball, so it's best to transition gradually, increasing your amount of time on the ball each day.
3. Keep Your Head Over Your Shoulders. Your ear canals should line up with the middle of the shoulder, and your chin should be slightly tucked. For most of us, this feels very unnatural, however this actually is your body's ideal posture. Keep this in mind while sitting at your desk or when sending a text message from your phone.
4. Computer position. Lastly (and most importantly), position the computer so that when you are sitting in proper posture, your sightline hits the bottom 1/3 of your computer monitor. This can be achieved by purchasing a telescoping monitor stand, or by setting your monitor on top of a stack of books. This encourages you to keep your head directly over the shoulders, therefore reducing the the pressure on your discs, and alleviating tension on the spinal cord.
References:
1. Breig, Alf. Adverse Mechanical Tension in the Central Nervous System: An Analysis of Cause and Effect. 1978. Almqvuist & Wiksell International, Stockholm, Sweden. Pg. 177.
