Head/Neck Posture

Posture of the head and neck while sitting at a desk is very important to help reduce the risks of developing musculoskeletal issues leading to pain, limited mobility, headaches or nerve impingement. Over time we tend to tilt our necks forward and lean into our workstation. This can result in an upward or downward tilt of the skull too. These abnormal postures put excess strain on the joints, ligaments, joint capsules and muscles surrounding the cervical spine (neck). As this posture continues the muscles become weak and tight. What that means is, if your muscle is tight from excessive abnormal use, it becomes partially contracted, meaning when you do need to use it you do not have its full length or power to use since it is already somewhat engaged.

The above scenario can lead to chronic neck, upper back, and shoulder pain along with headaches and limited motion of the neck. Some people develop nerve compression from inflammation and degeneration of spinal discs, which may lead you to a diagnosis of carpal tunnel syndrome.

Ideally your head and neck should be straight with no tilt of the head to look at your computer screen (we will test the screen height later). Your chair should also support your spine from the upper to low back and allow you to get in the best position to allow your spine to be straight and comfortable.

Now, analyze yourself from a picture or a video someone has taken of you while you were at your workstation and answer the following question.

This is about awareness and there are no wrong answers.

Which of the following best describes the position of your head and neck?