Posture is important - more than what you would think.

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We have the large head. It is about a size of a bowling ball. Average weight of the head is about 12 to 15 pounds. If you hold a 12-lb bag of rice, it is quite heavy. Imagine that you carry it for all day. Also, it is not very efficient to carry a heavy part of the body at the top of vertebrae. Actually, if you are in good posture, you don't feel the head is not that heavy. However, by moving the head forward, you have more compressive stress on the neck. It’s said if the head shifts 1 inch forward from normal posture, you have 12 pound of pressure to the neck (if your head weighs 12 pounds). If you move the head 2 inches, the pressure gets doubled so that you have 24 pound of pressure to the neck. If it’s 3 inches forward, it’s tripled so that the pressure becomes 36 pounds. That’s a reason why so many people nowadays complain of chronic neck pain and tightness.

Bad posture causes pain

As it's described above, forward-head posture can cause significant tension and pressure to the neck. With almost all regular daily activities, we lean foward to do things because most of things we do are taken place in front of our body, such as washing hands, washing the face, doing dishes, using a computer, doing a desk job, using a smartphone or a tablet, gardening, or yardwork. We have so much chances of being in forward bending posture to do things. That's basically why many people nowadays suffer neck pain and stiffness.

Actually, it is normal to lean forwad to do many of those things. It is more appropriate to lean forward to do dishes. It is rather awkward to keep the back straight up and doing dishes. It is totally okay to lean forward to do things as long as you come back to neutral posture every once in a while. In neutral posture (=good posture), your head and every part of the body are balanced. Therefore in good posture, you can minimize tension to your body. You have minimal tension in your joints and muscles. It should be one of your comfortable position.

Good posture is so called a "home position." You need to come back to the "home position" every so often to stop tensing your body.

If you are cooking, checking your phone, eating a meal and still ckeching the phone, doing dishes, and going back to desk work without coming back to a "home positon," you have cumulative tension in the neck from all of those activities. If you are still young, you may not notice pain. However, If you have bad posture,

How you check your posture?

1. An easy way to check your posture by yourself is standing against a wall. Stand against a wall with 3 parts on the wall --- the back of the head, apex of the thoracic spine, and the bottock. You may keep heels touching the wall or a little forward.

2. See if you are able to keep all those three parts on the wall. Then, check your head position. The back of the head should be comfortablly rested on the wall without tilting the head backward. Your eye should be leveled at the horizon.

3. If your head is tilted, see if you can correct the angle. Instead of tilting the head back, lift the chest up to move the head back to the wall. Then, with touching the head on the wall, move the back of the head upward on the wall so that the chin should naturally goes down.

4. Check how much space you have between the lumbar spine and the wall by placing a hand there. You should have space just about a hand can fit. If space is more, you have too much of lumbar arch (that usually tighten the low back muscles). If it's less and a hand doesn't fit, you have flat back (that usually put more stress on intervertebral discs).

5. If you have too much or too less space, see if you can correct it by adjusting the pelvic angle. If there is too much space, try tighten the abdominal muscle, tighten gluteus muscles, or move the top of the pelvis back toward the wall. If you have too small space, arch the low back more to create more space. Correct the pelvic angle so that space becomes just enough for a hand fits.

If you can do all 5 things above naturally and comfotablly, you have about good posture. If you are capable to force yourself to do all of them, you need to practice those 5 things along with other exercises to train yourself to achieve good posture. If you can't do any one of those, you may have tightness in joints of the spine and/or certain muscles. If so, you need to have therapy to correct your posture.

** If you already have severe pain in the neck, the low back, or anywhere in the back, I recommend you to see a doctor for proper medical evaluation. You may need to be reffred to a specialist, such as a physiatrist, a sportsmedicine doctor, or an orthopedic doctor.

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