Posture refers to how you carry your body when you sit, stand, and walk. Good posture means that your spine (from your cervical spine to your lumbar spine) is in proper alignment. Maintaining good posture can make you appear confident, improve your focus, and even boost your productivity.

However, poor posture is more than just a slouched appearance. Poor posture—especially a head-forward posture—can take a toll on your neck and back muscles.

The Negative Effects of Poor Posture on Your Neck and Back

When your head isn’t aligned properly over your neck, it can stress your cervical spine. Even just bending your neck forward one or two inches can double (or even triple) the pressure on your neck. This added pressure causes your lower cervical spine to hyperflex (tilting the vertebrae too far forward) and your upper cervical spine to hyperextend.

This can lead to the following:

Muscle Issues

When your neck muscles try to work against gravity to keep your head held up, they become prone to strains and spasms. The muscles in your neck, upper back, and shoulders may become tight, tense, and shortened.

Hunched Appearance and Back Pain

Your neck muscles aren’t the only ones trying to accommodate your posture. When your neck is pulled forward, your shoulders are also pulled forward. This creates a hunched appearance and can contribute to neck pain, shoulder tension, and upper back pain.

Pinched Nerves

When tense, strained muscles become inflamed, they can press on (or irritate) nearby nerves, leading to potential pinched nerves. Pinched nerves cause burning or stinging pain, as well as tingling and numbness. Since nerves run from your neck to your arms and hands, you may also experience these symptoms in your neck, shoulders, arms, or hands.

Long-Term Effects

Chronic poor posture can worsen other back conditions. Poor posture puts too much stress on the discs in your spine, your facet joints, and your vertebrae. This can exacerbate underlying degenerative spine issues, including cervical degenerative disc disease and cervical osteoarthritis. Additionally, muscle tension and pinched nerves can contribute to decreased mobility, pain, and quality of life.

Practice Good Posture

Good posture, especially for your neck, means keeping your ears directly above your shoulders. Your chest should be open, and your shoulders back. To maintain this posture:

• Keep your computer monitor, tablet, or phone at eye level and avoid staring down at your devices.

• Use wireless headsets when speaking on the phone and never hold your phone up with your shoulder.

• When sitting, keep your feet flat on the floor with your knees bent and avoid crossing your legs.

• When standing, stand straight and tall with your chin up, shoulders back, abdomen pulled in, and feet shoulder-width apart.

You can even use good posture while sleeping! Two neck-friendly sleeping positions are side sleeping and sleeping flat on your back. The key to good posture in sleep is using the right pillow. Back sleepers do well with a rounded neck pillow to support the natural curve of the neck. Side sleepers should choose a not-too-thick pillow designed for side sleepers to support their neck.

Find Relief for Neck Pain

While ergonomic tips can help prevent future muscle pain, what should you do if you already have neck pain? The good news is many treatments can soothe sore muscles. At-home treatments include warm compresses, gentle massages, and stretches.

Our team of Spine Specialists in India can also help manage your neck pain. Depending on your needs, and if you have pinched nerves and/or strained muscles, we may recommend:

• Physical therapy

• Over-the-counter pain medication

• Anti-inflammatories

• Radiofrequency ablation

Is posture affecting your neck? To learn more about how posture affects your neck or to explore your treatment options, schedule an appointment at Spine and Brain India.