FHP is more than poor posture. When the head protrudes forward, the cervical spine’s natural C-shaped curve flattens—or even reverses—into a straight or concave alignment. This structural change places continuous strain on surrounding muscles, often leading to persistent pain, headaches, nerve irritation, and diminished mobility in the neck and shoulders.
The impact is substantial: tilting the head forward at a 60-degree angle can exert up to 60 pounds (27 kilograms) of force on the cervical spine—roughly the weight of a young child. Extended periods in this posture may compress spinal discs and lead to nerve damage.
Dr. Kyung-ho Cha, director of Yonsei Star Hospital, stresses that FHP is more than a posture problem—it reflects a structural pathology of the neck. "It may begin as mild muscle discomfort but can advance to cervical disc degeneration, numbness in the arms or shoulders, persistent headaches, and even facial pain," he explains.
Timely diagnosis and lifestyle changes are essential for effective treatment. Diagnostic imaging, such as X-rays or MRI, can evaluate cervical alignment. Depending on severity, treatment may involve physical therapy, traction, postural correction exercises, or targeted injections.
In cases of persistent or severe pain, minimally invasive interventions—such as nerve blocks or radiofrequency nucleoplasty—may be considered. However, the most effective approach is breaking harmful habits.
Habits to Avoid for Neck Health
Several daily habits worsen FHP and should be avoided. Using smartphones while lying down can cause excessive neck flexion and rotation, placing undue stress on spinal discs and nerves. Overly high pillows may keep the neck in a hyperflexed position during sleep, contributing to nerve compression.
Persistent neck or shoulder stiffness upon waking could indicate underlying misalignment. Spending several hours daily in a head-down posture, such as during prolonged smartphone or laptop use, can place chronic stress on cervical structures—equivalent to carrying a heavy load.
Prevention Through Simple Practices
Experts recommend performing neck and shoulder stretches every one to two hours, especially for those who work at desks or screens. Gentle movements—such as the 'sky-gazing' stretch, where the head is tilted back to open the cervical spine, or pulling the arms backward to expand the chest—can ease muscle tension and improve posture.
Dr. Cha emphasizes that although forward head posture is becoming increasingly common in the digital age, it is treatable with early recognition and proactive care. "Don’t ignore neck stiffness or pain," he advises. "A precise diagnosis and simple habit changes can go a long way in preserving spinal health."
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
