We all have heavy heads

Do you ever find yourself leaning toward your screen, with your shoulders rounded and your head jutting forward?

It's so common today that most of us don't give it a second thought. But what feels like a harmless habit can actually double or triple the weight your neck must carry.

As the picture below shows for every inch your head drifts forward, the strain on your neck and upper back muscles increases by approximately 4.5kg (roughly 4 bags of sugar).

Ideally, your ear should line up directly over your shoulder. In this position your head weighs about 5kg and your spine carries the load with ease.

But when your head shifts forward it changes everything. The neck muscles and fascia now have to hold the head up against gravity, working overtime to keep your eyes level with the horizon (otherwise we would be unbalanced).

In this position the neck struggles to cope, it often looses its natural curve or becomes flattened. The thoracic spine rounds and the small muscles at the base of the skull contract constantly to stabilize your vision. Meanwhile, the supportive muscles at the front of the neck and between the shoulder blades become weak and inactive. This tug-of-war inside your body creates a cascade of imbalances that can leave you stiff, sore and drained.

WHY IT MATTERS NOW, NOT LATER

It's tempting to dismiss posture problems as "just the way I sit" or assume you'll fix them later with a few stretches. But forward head posture puts stress on your entire system. This condition stresses your joints, can compresses nerves and makes it harder for your ribcage to expand fully to breath.

Now, if there is less oxygen moving through your body, more tension in your neck and shoulders and therefore pain can creep into your jaw, head or even your lower back. Overtime, you may experience headaches, jaw pain or dysfunction, digestive upset, reduced lung capacity, and potential balance problems in older adults. Plus, because posture influences mood and self-image, the way you carry your head can subtly affect how you feel about yourself each day.

The longer the posture remains uncorrected, the harder it becomes to change. Muscles and fascia adapt

(see this Fascia article), joints stiffen, and the nervous system begins to treat the misalignment as "normal."

That's why taking care of yourself and early intervention is so necessary. Addressing the problem not only relieves pain but also prevents further complications, such as wear and tear that can lead to arthritis, disc problems, nerve compression and the changing shape of the spine.


Sports Massage & Myofascial Release Therapy includes advanced hands-on techniques to help the body restore balance and realign. They include: 

• releasing tight muscles at th back of the neck, shoulders and chest 
• activating weak mucles at the front of the neck and between the shoulder blades 
• mobilise stiff joints to restore better ease of movement 
• re-educate the nervous system so your body “remembers” how increased movement and better posture feels. 

Any questions please get in touch Email

Nicky Holbrook
October 2025
Sports and Remedial Massage Therapist with Advanced Clinical Diploma in Myofascial Release
Dip SMRT, MSMA

www.nickysportsmassage.co.uk