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As in my previous article, the answer is often very simple. Muscles become overloaded when they are subjected to repeated, sustained or excessive contractions, and this causes pain. Poor posture is the biggest cause of overloading neck muscles, and sadly the environment we have created for ourselves encourages poor posture. But the question I am often asked is “What is good posture?” Most people are simply unaware of how they should be holding their body.

In regards to the neck, the simple answer is that you should have your earlobe positioned in a plumb (vertical) line with the tip of your shoulder. If your earlobe is forward of your shoulder then your posture needs improving! Have ever caught your reflection in a mirror or shop window and thought to yourself “Why is my head sticking forward?” If so, then you need to open up your chest and bring your shoulders back to reduce the amount that your head sticks forward. As long as your head is forward, the muscles on the back of your neck and shoulders are constantly contracting to prevent your head from falling further forward.

In an ideal scenario

Your head (which weighs in at approximately 5kgs) sits directly on top of your spine. Your spine then supports that weight with the surrounding muscles being responsible for keeping that weight in-check and for providing movement. In a poor posture scenario, the weight of the head is forward of your center of gravity. Your body then has to try to pull your head backwards constantly and in effect has to try to fight gravity. Gravity never switches off and ultimately your muscles lose.

You may have felt this feeling of overloading after sitting in front of a computer for some time with your head leaning forward towards the screen as you become further engrossed in your work. Before you know it you find yourself rubbing your neck and shoulders looking for some relief. As with most things prevention is always better than cure, so by being aware of how you are holding your posture you can then make a huge impact on your body aches and pains. However, in order to have your head position improve you need to think about how your shoulders are sitting. If you roll your shoulders forward then your head will follow. If your shoulders sit further back then so will your head. Simple!

If you continue to have a forward head carriage then you also put yourself at risk of developing premature spinal degeneration. With a forward head carriage you lose the normal curve of your neck, and this causes the joints of your spine to wear more quickly that they would normally do. Once this wearing occurs (osteoarthritis of the cervical spine) then it only ever gets progressively worse, causing joint pain in addition to the muscle pain.

Postural awareness

Correction is the best solution. Any exercise régime you have should include stretching and strengthening activities that allow you to stand in a more gravity efficient posture. Remember, that your earlobe should sit directly over the tip of your shoulder, so try and see if you can do it. It may be difficult at first, but it will get easier. Good luck!

Next time, we discuss shoulder pain…

Stuart Hicks
Myotherapist (Adv. Dip. of Myotherapy)
stuie_1@hotmail.com