No matter what name you give to this condition, it has changed over the years.
In the old days, it was called forward hard posture, scholar’s neck, and anterior head syndrome.
Recently, it has been renamed nerd neck, text-neck, and even the dreaded 42-pound head.
Now, the newest names include iHunch and iPosture that directly reference the condition which is given to young adults and teens with an extreme anterior head carriage.
With many young people using smartphones more often than PCs, this forward head posture problem has exploded into a whole new generation.
What is Anterior Head Carriage?
What sounds more serious than it needs to be, if you’ve experienced neck and back pain before, then you are probably experiencing anterior head carriage.
This is a condition that is very easy to spot just by looking at the posture of how the human head is angled.
You’ll notice that the forward head posture of the neck is at least one or two inches in front of your chest.
This always appears as if you are intently looking at something with great interest. Since this is typically related to posture, the anterior head carriage is the result of bad posture that can eventually lead to posture deformity if not corrected in time.
Which muscles retract the neck?
There are three specific muscle groups in the base of the neck that is designed to hold your head straight forward.
The first set is called the Longus Capitus and Longus Colli.
The first set are called:
- Longus Capitis
- Longus Colli.
These are the muscles that hold the neck and the most important to take care when trying to fix forward head posture.
The second set is the Erector Spinae which includes the lower cervical and upper thoracic muscles.
These are the muscles that help you keep a straight back.
Remember that to have a straight neck you will need a straight back.
There are also your shoulder blade retractors which include the Middle Trapezius and Rhomboid Muscles which are directly linked to holding the neck upward.
Even though the shoulder blade retractors are attacked to the scapulae (shoulder blades), these are essential to keep the upper neck posture and shoulders in the right position.
How to test if you have anterior head carriage?
There is no specific test to measure for AHC aside from simply measuring the distance that your head is angled forward.
If this distance takes 2-inches (or more) to reach a straightened position, this is a sign that you are experiencing anterior head carriage.
You can also compare the angle of your neck with younger family members with how they are holding up their heads.
If you have allowed your head to lean forward with your chin leading your neck, chances are that you have allowed your neck muscles to become too relaxed.
What causes anterior head carriage?
The vulture-like appearance of AHC is commonly caused by leaning forward while sitting. This textbook example of poor posture is followed by the continual stretching of neck muscles which are designed to hold the head up.
As the central balance point of the human skull is supporting roughly 12 pounds when sitting in the correct posture. When the angle is leaning forward, the gravity changes these aspect ratios when your head extends 2 to 3-inches.
This is why the weight of the head and neck now is required to support 32 to 42 pounds because of the off-centered neck position.
The rear neck muscles now become elongated and weak due to the extra weight that pulls them over the spine and shoulders.
How to fix anterior head carriage?
There are very simple neck exercises that will help restore and prevent AHC from returning, but it does take continual effort to correct your posture all throughout the day.
The problem occurs without most people noticing they are doing this, so the recovery time will vary from person to person. In some very rare cases, the damage will result in spinal deformation and resemble Dowager’s hump.
Despite physical the differences in Kyphosis, the dangers of anterior head carriage over several years can develop into Kyphosis if not treated early.
How long does it take to fix anterior carriage?
This is often hard to determine due to the length of time that you’ve experienced AHC. Some exercises that are practiced daily will start to see results in a matter of weeks.
If you have had prolonged periods of anterior head carriage, it could take months before you start to see improved results in having a correct posture.
As for the most extreme cases, it could be an ongoing rehabilitation that may take years to correct.
Does sleeping without a pillow help AHC?
Sleeping without a pillow is not going to be very helpful since your neck needs support. The best advice is to look for an orthopedic pillow that is specially designed to help with neck support.
This allows the neck to remain in a neutral and centered position while the base of your skull is allowed to touch the bed. There aren’t any concrete studies that this helps improve anterior neck carriage except for helping your neck to remain centered while you sleep.
Can Chiropractors Fix Forward Head Posture?
There is a great divide between the public opinion of what Chiropractic adjustments can and cannot do for certain spinal misalignments.
Many people consider that chiropractic care is a viable option to relieve back pain. Skeptical people who have never experienced a trained and certified Chiropractor will be hesitant to seek help likewise.
Ultimately, a chiropractor will help adjust for immediate aches and pains but not completely reduce AHC problems.
Just as a doctor or rehabilitation therapist would advise, proper posture is the key to reducing the problems associated with an anterior head carriage.
A professional chiropractor will recommend neck exercises to help your neck gain natural muscle strength over a while.
Best exercises for anterior head carriage
The easiest exercise that makes an immediate difference and should be repeated at scheduled times all throughout the day.
The best exercise is called a Chin Tuck and is very easy to do. All you do is stand with your back to a wall with as much of your body touching the wall.
You then bring the back of your head to the wall and hold for 3-5 seconds.
Now repeat this at least 10 repetitions with 2 or three reps in between.
These exercises target the rear neck muscles however you can also try other exercises that are follow-up methods that all target different parts of your neck.
This include:
- The Neck Flexion (Suboccipital Stretch),
- The Doorway Stretch,
- The Upper Trapezius Stretch,
- The Shoulder Blade Squeeze.
Is there a relationship with anterior head carriage (with these side effects)
Acid reflux
Because of the compression on your gastrointestinal tract, those who have bad posture from anterior head carriage will have acid reflux problems. These problems begin to lessen once there is less pressure on your stomach and chest that are relying on holding up your head.
Double chin
As the skin on your neck is loosened from having a forward head posture, this remaining skin under your chin ultimately starts to develop a double chin from nerd’s neck. This is a frequent problem when the muscles aren’t trained to remain in a neutral position.
Chest pain
Another frequent problem is that the muscles that are developed in the chest will start to constrict the rib cage more often. This further causes the chest to feel tight and makes it harder to breathe. Because of the constant muscle tightness, this also leads to aching chest muscles throughout your upper body and chest.
Final Thoughts
If you feel you have forward head posture or you know a friend or family that has the condition, its not a reason to worry.
Start doing the stretches and exercises mentioned in this post, and try to be more conscious about your posture.
Daily habits will make the difference and you will have a straight back and straight neck in no time.
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