Poor neck posture leads to a forward head position which is one of the most common causes of neck, head and shoulder pain. The extra pressure on the neck from altered posture changes the normal curve of the cervical spine resulting in abnormal pressure and strain of muscles, ligaments, bones and joints of the neck. This can cause the joints to deteriorate faster than normal resulting in degenerative joint disease or arthritis.
Sitting is where most of us get into trouble with poor postural habits. At PHYSIO4ALL we treat many patients who develop neck pain and muscle tension as a result of extended static sitting at their workstations. As they focus on their work they tend to protrude their head and neck forward. When this occurs, the weight of their head and upper body is no longer balanced over the spinal column but instead supported by increased muscular and ligament tension. Over time this may lead to fatigue and eventually pain in their neck and upper back.
To help ensure you are sitting in a good posture, follow this basic workstation set-up protocol. Make sure your elbows/forearms are lightly supported on the desk at about 90 degrees, your feet should be flat on the floor and knees at 90 degrees in relation to your hips, monitor must be at seated eye level and one arms length away from your optimal seated position, both keyboard and mouse should be close to your torso and in a neutral position and use a headset for regular phone use. Lastly but most importantly GET UP REGUARALY and give your spine a break during the day from all the constant sitting.
Please review the link to our PHYSIO4ALL Postural corrective exercise.