How are you sitting or standing right now? Is your back rounded and your chin protruding? If so, you may potentially be putting your muscles and bones under unnecessary pressure and strain.

The human head is heavy! The head is the third heaviest part of the human body (after the skin and liver), largely due to the weight of the brain. It accounts for 8% of our total body weight, weighing about 10-12lbs, which is as heavy as a bowling ball.

Poor posture increases the load on the neck and spine
When we sit in a poor posture, with our head in a forward position, it increases the load on the neck and spine. It causes the muscles on the back of the neck to lengthen whilst they are trying to contract to support your head’s weight, and this in turn puts pressure on the spine.

The head gains its own weight for every inch it protrudes forward, which adds a lot of effort to the surrounding muscles to keep it upright. This makes the muscles go into spasm, which can then cause fatigue and dizziness.

The more the head leans forward, the more flexed the body becomes. Over time, this can lead to a humpback posture sometimes seen in elderly persons, which can become permanent and lead to fractures, and even contribute to a shortened lifespan.

Living a sedentary life causes musculoskeletal problems
A lot of problems these days are caused by too much sitting – at office desks, in front of the TV, or working on personal computers. Living a largely sedentary life causes shortened, weakened muscles, and sitting for long periods of time can cause many musculoskeletal problems and general pains like headaches, neck pain, and lower back pain, which is becoming more and more common.

Similarly, looking down at phones and other hand-held devices can cause headaches and neck ache, which can lead to longer-term problems relating to posture and movement.

Ideally, the head and neck should be upright, with the bottom tips of the earlobes directly in line with the middle of the shoulders (front to back), and the hips. Become more aware of your body’s position throughout your everyday life.

Remember to get up and stretch several times every 20-30 mins – taking a short walk down the corridor is better than not getting up at all.

Having the spine curved forward too much also restricts breathing, as the ribs can’t be lifted as much. This leads to shallower breathing, which in turn decreases the amount of oxygen in the body, leading to light-headedness and other symptoms, and it can cause or exacerbate head and neck pains.

Keep moving to prevent your body from stiffening
Train yourself to breathe correctly by using your abdomen, so that when you inhale the tummy expands, and when you exhale it moves inwards.

Ensure you get daily exercise, whether it is a brisk walk to the shops, a session at the gym, or a dance class. Keep moving to prevent your body from stiffening up, and remember that more activity will actually decrease levels of fatigue – which will keep you going for longer.