Education Hub
Evidence-informed resources to help you understand your body, posture, and nervous system health.
Posture and Movement
How modern posture habits increase neck strain and contribute to recurring headaches.
The Connection Between Posture and your Nervous System
Ergonomics refers to how your body is positioned during daily activities. Posture plays a significant role in how your neck and head feel, particularly for people who spend long hours sitting, working, or using technology. Many recurring headaches are closely linked to these daily posture habits.
From computers and tablets to mobile phones and workstations, modern life often places the head in a forward or downward position for long periods. Research has shown that for every inch the head moves forward, up to 20 pounds of additional pressure is placed on the neck. Over time, this added strain can irritate the tissues of the neck and contribute to tension, discomfort, and recurring headaches.
Why posture matters
When the head sits forward of the shoulders, the muscles, joints, and soft tissues of the neck are placed under increased load. This ongoing stress may contribute to restricted movement, muscle tension, and changes in normal neck function.
Maintaining healthy posture helps reduce unnecessary pressure on the joints and tissues of the neck. It also supports normal movement patterns, which play an important role in reducing the frequency and severity of headaches for many people.
How movement plays a role
The first step toward improving posture is restoring normal movement to the spine. When certain areas of the neck or upper back are not moving well, the body often compensates by placing extra strain on surrounding tissues.
Chiropractic care focuses on identifying areas of restricted movement within the spine and gently restoring normal range of motion. As movement improves, care can then focus on strengthening the muscles that support the neck and upper back.
This personalised approach to care is how many people are able to improve posture and reduce headache symptoms over time.
Key points to remember
- Every inch of forward head posture adds up to 20 pounds of pressure on the neck
- Increased neck pressure may contribute to tension-type headaches
- Improving spinal movement and posture can help reduce headache frequency and intensity
Next steps
The next time you are at work, take a moment to look at your workstation setup. Is your screen at eye level? Are your shoulders relaxed? Is your head sitting over your shoulders or drifting forward?
If you are unsure whether your setup supports healthy posture, let us know. We are happy to assess your workstation and provide specific recommendations to reduce strain and support long-term spinal health.
Science sources
Evidence-Based Guidelines for the Chiropractic Treatment of Adults with Headache. Journal of Manipulative and Physiological Therapeutics. Volume 34, Number 5. 2011
Efficacy of Manual and Manipulative Therapy in the Perception of Pain and Cervical Motion in Patients with Tension-Type Headache: A Randomized, Controlled Clinical Trial. Journal of Chiropractic Medicine. 2014; 13:4–13