How can we correct forward head posture?

Forward head posture occurs when the neck slants forward, placing the head further in front of the shoulders rather than directly above. Forward head posture is often accompanied by forward shoulders and a rounded upper back, which can lead to more pain in the neck, upper back, and/or shoulders.

1. Daily neck exercising & stretching  

Neck exercises and stretches can make the muscles in your neck stronger and more limber. If your forward head posture is severe, before adding any neck exercise to your daily routine, get your spine specialist’s approval. Even seemingly harmless stretches can cause damage, so please get your doctor’s approval first.

2. Set up your workspace ergonomically

It’s easy to hunch your head forward when you spend most of the day sitting in a chair and staring at a screen. Arrange your workstation so that it encourages you to keep your head aligned over your shoulders.

3. Sleep on a cervical pillow

A cervical pillow, sometimes called an orthopaedic pillow, is distinctively shaped with the centre of the pillow curved inward to better support the natural curves of the head and cervical spine. The goal of the design is to keep your neck neutral rather than flexed forward. You can achieve a similar effect by sleeping on your back with a rolled towel under your neck instead of a pillow.

There’s no clear medical evidence that supports one type of pillow over another, so let personal comfort guide your decision for which pillow to use.

You won’t correct forward head posture overnight. Commit to these tips and see if you notice an improvement over the weeks and months ahead. If your forward head posture is severe or causes pain, consult a physical therapist who can provide more guidance and options to help improve posture.