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Sit And Walk With Your Head Slightly Forward? This Can Seriously Damage Your Health

Sit And Walk With Your Head Slightly Forward? This Can Seriously Damage Your Health

Our addiction to checking our smartphones, together with leading a sedentary lifestyle which includes sitting down at computers and desks for a majority of our day, can add to bad posture if we’re not consciously thinking about how we sit or the angle of our head.

There are various negative effects brought on by our forward head posture such as major strain on our neck, backs and shoulders and causing misalignment through our spine and the muscles surrounding and supporting these areas.

Bad posture doesn’t just affect the obvious areas in our body but our overall health suffers too – feelings of stress, mood, and even behaviour are all affected by the posture we choose to take each day.

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Negative Effects Of Forward Head Posture

1. Causes misalignment of our spine

The most obvious negative effects of forward head posture is the tensions the occur in the muscles around the neck and spine. Each time we lean forward 60 degrees, we add an increase of 60 pounds of weight into our neck. You can see how adopting this position on a regular basis during the day can cause havoc and pain throughout the neck and back.

Our muscles then try to adapt to the position and cause tension, strain and misalignment in order to protect the spine.

2. Reduces Lung Capacity

Having the head in a forward posture can go on to cause even more health complications. According to Rene Cailliet MD, director of the Department of Physical Medicine and Rehabilitation at the University of Southern California, having our heads down at an angle when texting, for example, can add up to 30 pounds of abnormal leverage on the cervical spine, pulling the entire spine out of alignment and losing up to 30% of vital lung capacity which obviously will affect the efficiency of oxygen getting to the cells in our body.

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3. Increases Risk Of Depression

Poor posture also has been shown to affect depression in people, stress response, self-esteem, body image, as well as brain function and behaviour. A study in Brazil looked at posture in people with chronic depression. The researchers found that when people were going through bouts of depression, their forward head posture was more prominent.

4. Increases Risk Of Heart Disease

Saying your heart can be affected by your forward head posture seems far fetched but chiropractor Adam Meade explains that the curve of your cervical vertebrae are referred to as “the arc of life” by neurosurgeons because it’s these small bones that create the main gateway for the spinal nerves that affect every organ in the body including the heart.

Want To Correct Your Head Posture? Try These Simple Exercises

Doing simple exercises throughout the day can help to realign your neck, spine and muscles in order to help the body function optimally and not be so affected by bad forward head posture.

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Chin Tuck

This exercise helps develop good postural habits if done throughout the day forcing the head and neck into a better position for realignment.

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    • Sit or stand up straight, looking straight ahead. Gently use one finger to push the chin in towards your neck and hold for a few seconds. Repeat this throughout out the day to force your neck to align with the spine.
    • Gently draw your head and chin back like you’re creating a double chin. You can use your fingers to push your chin back but make sure your head is facing forward and not tilting in any direction.
    • Doing this gently, you should feel a stretch along the back of the neck.
    • Release your chin and repeat.
    • Do around 10 reps each hour.

    Shoulder Blade Pinches

    The slouching forward of our shoulders can create tension in our neck, upper and lower back as well as decreasing our lung capacity and compromising the health of our organs. This exercise is designed to realign the back and stretch out the shoulders and rest of the body.

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      via PFC Studio

      • Sitting or standing with your back straight, draw your shoulder blades towards each other. You can interlock your hands behind your back for maximum stretch.
      • Hold this for a few seconds, release and repeat.
      • Try to perform 10 reps every hour throughout the day.

      Featured photo credit: Carlos R via pexels.com

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      Jenny Marchal

      A passionate writer who loves sharing about positive psychology.

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      Last Updated on January 3, 2020

      The 10 Essential Habits of Positive People

      The 10 Essential Habits of Positive People

      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

      1. Positive people don’t confuse quitting with letting go.

      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

       I will grant myself the ability to trust the healthy people in my life … 

      To set limits with, or let go of, the negative ones … 

      And to have the wisdom to know the DIFFERENCE!

       2.  Positive people don’t just have a good day – they make a good day.

      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

      3. For the positive person, the past stays in the past.

      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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      4. Show me a positive person and I can show you a grateful person.

      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

      6. Positive people do not let their fears interfere with their lives!

      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

      7. Positive people smile a lot!

      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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      8. People who are positive are great communicators.

      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

      Featured photo credit: Janaína Castelo Branco via flickr.com

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