Forward Head Posture (Anterior Carriage)
by Jiwon Bae, DC, L.AC
We’ve been seeing more and more patients with forward head posture – what we often call “anterior carriage.”
This happens when the head shifts forward compared to the shoulders. Even just one inch forward adds about 10 extra pounds of load on your neck and upper back muscles. Imagine holding a bowling ball out in front of you all day – that’s what your neck is doing!
Causes
When the head stays forward for hours (computer, phone, driving), several things happen:
- Neck muscles like the upper traps, levator scapulae, and suboccipitals tighten up to hold the head up
- The mid-back muscles get tired from being overstretched
- Over time, this imbalance can cause tension headaches, shoulder pain, and even tingling or numbness in the arms
Symptoms
You might notice:
- Stiffness at the base of the skull
- Shoulder and neck tension that won’t go away
- Pain when turning your head
- Fatigue, difficulty focusing, or feeling “heavy” in the head
At-Home Exercises
The good news is there’s a lot we can do to help.
At our clinic, we focus on:
- Acupuncture – relaxes tight muscles, improves blood flow, calms the nervous system
- Cupping therapy – helps release muscle tension and improve circulation
Spa Treatments
Here are a few simple tips you can try at home or work:
- Take micro-breaks every 30–40 minutes if you work at a desk
- Do gentle chin tucks (like making a double chin) to activate deep neck muscles
- Add chest stretches to open up the front of the body and reduce rounded shoulders
- Check your screen height – your monitor should be at eye level so you’re not looking down all day
Posture problems are much easier to fix early. If you’ve been feeling stiff, achy, or notice your head creeping forward in pictures, this is a great time to start working on it.
See you at your next visit, and let us know if you’d like us to check your posture during treatment – we’re happy to guide you.
Questions & Answers About Forward Head Posture (Anterior Carriage)
What causes forward head posture?
Long periods of screen time, phone use, or driving can nudge the head forward, tightening upper-neck muscles while over stretching mid-back support—creating a cycle of tension and fatigue.
What symptoms should I look for?
Stiffness at the base of the skull, persistent neck/shoulder tightness, pain when turning the head, tension headaches, and sometimes tingling or numbness into the arms.
What can I do at home to help?
Take micro-breaks every 30–40 minutes, perform gentle chin tucks, add chest-opening stretches, and position screens at eye level to avoid looking down for long periods.
How can your clinic help?
We use acupuncture to relax tight areas and calm the nervous system, and cupping therapy to release myofascial tension and improve circulation—plus personalized guidance to retrain posture safely. (Wellness information only; not a substitute for medical care.)