FHP is more than just slouching. When the head juts forward, the natural C-shaped curve of the cervical spine flattens or reverses into a straight or backward-curved shape. This alteration forces the surrounding muscles into constant tension, resulting in chronic pain, headaches, nerve irritation, and reduced joint function.
The strain is significant: tilting the head forward at a 60-degree angle places up to 60 pounds (27 kilograms) of pressure on the neck—equivalent to the weight of a young child. Prolonged time in this position can compress spinal discs and damage nerves.
Dr. Cha Kyung-ho, director of Yonsei Star Hospital in South Korea, emphasizes that FHP is not merely a postural issue but a pathological change in neck structure. “It often starts with muscle pain but can progress to cervical disc issues, arm and shoulder numbness, headaches, and even facial pain,” he said.
Early diagnosis and lifestyle adjustments are critical for treatment. Imaging tests can assess cervical spine alignment, and depending on the severity, treatments may include injections, traction, or posture-correcting exercises. For intense pain, minimally invasive procedures like nerve blocks or radiofrequency nucleoplasty may be employed.
However, the most effective approach is breaking harmful habits.
Habits to Avoid for Neck Health
Certain behaviors exacerbate FHP and should be avoided. Using a smartphone while lying down is particularly harmful, as it causes the head to tilt forward and the neck to twist, irritating nerves and discs. High pillows are another culprit, as they force the neck into unnatural angles, potentially compressing nerves. Morning neck or shoulder stiffness is a red flag. Prolonged head-down positions, such as using a smartphone or laptop for three to four hours daily, mimic the strain of carrying a heavy load, disrupting cervical alignment over time.
Prevention Through Simple Practices
To mitigate risks, experts recommend stretching every one to two hours. Simple exercises like the “sky-gazing” posture—tilting the head back to extend the neck—and opening the shoulders by pulling the arms back can relieve tension in the neck and shoulder muscles.
Dr. Cha underscores that while FHP is increasingly common in the digital era, recovery is achievable with early intervention. “Don’t ignore neck pain or stiffness,” he advises. “Seek a precise diagnosis and adopt healthier habits to protect your spine.”
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
