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The Ultimate Back Pain Relief Tips Blog

What You Need To Know About How Your Head Posture Might Be Causing You Neck and Back Pain!

Posted by Illinois Back Institute on Tue, Jan 05, 2016 @ 05:44 PM

neck_posture1.jpgIf you have ever experienced ongoing pain in the neck or back, you know just how much this type of discomfort can undermine your day. A lot of the time, this pain is being caused by poor head posture putting added pressure on the spine. Correcting your forward head posture can help to relieve this pain.

Correct posture properly aligns the spine, neck and head, while poor posture places additional stress on these areas. This stress can then lead to inflammed and pinched nerves that can trigger severe neck and back pain. Also, the muscles are more likely to carry more tension, with the result being ongoing pain that makes everything harder to manage. If this poor posture is allowed to continue it can result in numbness in the arms and hands, difficulty breathing, and herniated, bulging, or degenerated discs in the spine.

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To determine if your head posture is correct, follow these steps:

  • Stand with your back against the wall, with your shoulder blades and rear end against the wall. You may need to throw your shoulders back slightly. Also make sure your feet are shoulder-width apart.
  • Once you are standing like this, notice the position of your head. If it is touching the wall naturally and comfortably, then your head posture is good. If not, your posture is poor and needs some improvement.


If your head posture is poor, there is a good chance that correcting it will alleviate a lot of the pain in the back and neck that you may be experiencing. A key element in achieving correct head posture is by strengthening the neck muscles, which can be done with simple exercises that specifically target those muscles. One of the most basic is known as a chin retraction, or nose nod, which is very simple:

Lay on your back and move your head forward without moving your neck. You will feel some tension on the neck muscles, which means that those muscles are being strengthened. Return to a resting position, then repeat 10 times. Do this daily for a week, then increase to 20 repetitions. Then increase the number of sessions per day, with a few hours between each session.

Correct head posture can make a huge difference in the level of back and neck pain you experience, and by trying this method it won't be long before you notice the pain going away and not coming back!


At The Illinois Back Institute we are dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it. We specialize in Functional Disc Rehydration - a multi-disciplinary approach to making the back healthier without surgery, injectionsormedications. This works toward relieving the pressure off the disc by allowing the nutrients to flow back into it. In the meantime, the supporting muscles are strengthened and reactivated to help re-stabilize the spine.

If you would like to schedule a Free Back Pain Consultation, you can give us a call at 844-408-0462 or click here:

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Also, if you would like to learn more about your back pain, or would like to know more about what we do and how our treatment works, we regularly hold Free Educational Seminars at each one of our clinics! To find out when the next seminar is and reserve a seat, click here:

Upcoming Webinars at Illinois Back Institute

Many people are suffering with back pain due to Herniated Discs. If you have a Herniated Disc and would like to know more about them, we have a Free Email Series that can be invaluable to you! To sign up for the Free Series, click here:

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Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.