Forward head posture -- what does that have to do with your upper back pain? To get an idea, try this.

Imagine a bowling ball. Imagine its heft and weight. If you hold it straight up, balanced, in a state of equipoise, it's pretty easy. You can do it all day.

Now imagine holding it out in front of you. If you hold it just slightly forward, it's ever so much harder to support. The farther forward you hold it, the more you have to rely on your own strength, and the harder it gets.

With the bowling ball straight up, gravity is your friend. With the bowling ball held in front of you even a slight bit, gravity becomes your enemy.

That's what forward head posture is like.

Many if not most people in Western Society chronically hold their heads forward -- out in front, instead of directly over our shoulders, as we're designed to do. Since the head weighs about as much as a bowling ball, that puts a lot of strain on the muscles of the upper back and back of the neck.

Eventually, that's going to cause upper back pain and neck pain for most people. Those muscles just aren't designed to hold the head up for 16 hours a day!

Massage usually has excellent success in relieving upper back pain. But massage may give only temporary relief if you do not correct the forward-head posture (and the rounded shoulders that usually go with it) that are the probable cause of the pain.

Following are some ways to correct forward-head posture. It's very likely that over time, bringing your head back into a neutral position will bring you at least some relief from upper back pain. It might also help with many other aches and pains that you have in your shoulders and back. And -- it will make you look more youthful!

Do not continue doing any of these exercises if they make you feel worse, or if they conflict with the advice of your doctor, chiropractor, or physical therapist.

Postural Awareness for Upper Back Pain Relief
If you have a bowling ball, actually playing around with it will give you an unforgettable demonstration of how much strain you put on your upper back and neck muscles when you hold your head forward.

Pick up the bowling ball and hold it in your hands with your elbows tightly bent and close into your body, so that your fore-arms are perpendicular to the floor. Find a place of balance, and feel how easy it is to hold the bowling ball -- not effortless, but not a great strain, either.

Now unbend your elbows some, so that your forearms are at approximately 45 degrees to the floor. See how much harder it is? You really have to strain to hold it up.

Posture for Upper Back Pain Relief

Here are some ways to correct your forward head posture, moving it back into a neutral position. When your head is in neutral position, your ears should be directly over your shoulders.

• Make it a priority to be aware of how you are holding your head. Think about it often, and correct if necessary. At first, not being in a forward head posture may feel strange -- but you'll quickly get used to it.
• To move your head out of forward posture, lift your sternum (the center of your chest) without tightening the muscles between your shoulder blades.
• Another good technique to pull your head out of forward posture is called "Balloon Head." Imagine that your head is a balloon attached to your body with a string. Imagine your head being as light as if it were filled with air. Allow the "balloon" to rise so that the string is straight, perpendicular to your shoulders. At the same time, gently and naturally allow your shoulders to "unfurl" and your chest to open and rise. This will help you breathe more efficiently, too, so pause and enjoy a few deep breaths.
• Use a lumbar support roll for your chair to help maintain good back posture as you sit.
• Take frequent breaks and stretch often during the day. Since most of us spend most of our days with our bodies in a forward-rounded position, counteract with stretches that bend your back and neck backward: pinch your shoulder blades together, arch your lower back, look up toward the ceiling (not necessarily all at the same time, although you could if it feels good!)

Other Recommendations for Upper Back Pain Relief
Beyond correcting forward head posture, to provide more complete and lasting relief, you may also need to strengthen the muscles of your upper back and posterior neck. You can learn these upper back exercises here.

You may also need to stretch the the muscles of your chest. Learn upper back pain stretches for the chest here.

Finally, for a whole-body approach to chronic muscle pain, I highly recommend the book The Core Program, by Peggy Brill, PT. Its short, focused, comprehensive program of exercises can help relieve upper back pain and all kinds of chronic muscle pain better than anything else I've found. Once you learn the exercise routine, it really only takes 15 minutes -- a fantastic investment in your well-being both short and long-term. The book is also highly educational about how your muscular system works.

And remember: Do not do any of these exercises if they conflict with the advice of your doctor, chiropractor, or physical therapist, and don't continue doing them if they make you feel worse.

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