It's essential to avoid craning your head forward, as it can have significant implications for your spinal health. According to Kapandji's Physiology of Joints, Vol. 3, for every inch of Forward Head Posture, the weight of the head on the spine increases by an additional 10 pounds. This posture also leads to the shortening and weakening of the muscles in the front of your neck, which are crucial for supporting and stabilizing the neck during movement.
Moreover, the forward position of the neck reduces the space available for the spine, nerve roots, and arteries passing through the spinal column, increasing the risk of injury.
While many work chair headrests are designed to support the neck when leaning back, it's important to position the headrest forward enough to sit just under the small bump (External Occipi
tal Protuberance or EOP) at the back of your neck. The headrest should align with the natural curve of your neck when upright, serving as a reminder to keep your head from leaning forward.
Personally, I prefer not to use a headrest. Instead, I make adjustments to my work chair, such as tilting the seat pan forward or sitting on the edge of the chair with my knees below hip height, which encourages my spine to stack naturally. Additionally, incorporating specific neck posture extension exercises can help condition your neck to maintain the proper position comfortably.
Setting up your office desk ergonomically is another crucial step in maintaining proper posture and spinal health, which I'll discuss further in future articles in this ergonomic series.
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