It often comes creeping. A small hardening, a kind of bulge around the vertebrae in the neck. Suddenly, you can’t stretch your neck, your posture worsens, and you develop persistent pain. Forward head posture, hunchback, and rounded upper back aren’t just about poor posture or an unsightly bump near or below the neck. They are often associated with pain, stress, and general discomfort.
During the Christmas holidays, many of us will spend even more time hunched over our phones. In our courses, we meet many people who report problems with their neck and shoulders—often middle-aged women, but in recent years, this has become more common even among young people (including young girls & boys), and it has worsened due to today’s screen-based lifestyle. It’s not only the downward posture of the back/neck, but also the mind’s total lack of presence when we are absorbed in our phones or other screens that affect our posture.
Common causes of forward head posture and a rounded upper back
The problems often don’t start with the posture in the neck or head but begin further down the spine. If the lower back is too flat or if the thoracic spine becomes too rounded, the neck is forced to compensate for the imbalance, pushing the head forward. The head weighs about 4–5 kg in an upright position, but the more it is pushed forward, the heavier it becomes—it can weigh as much as 25 kg (!) if you really let it hang forward. This simply becomes too heavy for the neck and shoulder muscles—and the rest of the back—to support. The result is stiffness in these muscles, but much more than that. The ligaments and skeletal structure of the neck and the entire spine are also affected, as the thoracic and lumbar spine must work harder.
This creates a chain reaction where the discs of the spine are subjected to more pressure, which can also affect the nervous system. Symptoms like pain, stiffness, fatigue, and in some cases, numbness are common. Breathing and digestion are also affected due to weakened core muscles. When the diaphragm can’t move freely because of a compressed ribcage, our breathing becomes shallower, which can lead to fatigue, stress, and reduced oxygenation in the body. You see, it’s essential to stretch the WHOLE body.
How yin yoga helps with forward head posture
Yin yoga not only gives us the opportunity to stretch but also helps improve breathing by opening and training the diaphragm and ribcage. Combining yin yoga poses with conscious breathing, where we actively breathe deeply into the belly, can further enhance the positive effects.
And back to screens… They’re definitely a problem. Train yourself to check in on your presence while looking at a screen. Keep a small percentage of your attention on your body (shoulders and neck) and on your breathing. Avoid being completely absorbed. You can even do yin yoga while looking at a screen. In our latest app, for example, we’ve created a session called the “Screen Session” where you can do yin yoga while scrolling.
Strengthen the back with seated meditation
Seated meditation, where you sit upright on a chair or meditation cushion, helps to strengthen the entire core and thereby the spine. You practice sitting upright so that the heavy head rests gently on the spine. This mindfulness exercise is part of the meditation itself, meaning feeling the body and finding where balance lies. Initially, it may feel like your back is going to break after sitting for 20 minutes, but just a slight adjustment can make the pain disappear. The pain was actually just training pain and completely harmless (watch out for pain that worsens due to your meditation position—adjust if necessary!).
As many of you know, I have a severely damaged back, and in my 30s, I was told I would be in a wheelchair by the time I turned 40. I’m certain that it was yoga—especially yin yoga—and seated meditation that strengthened my back, so that I have been pain-free for many years now.
Yin yoga has helped me tremendously. It’s truly a powerful tool for addressing these deep-rooted problems by slowly and gently stretching the muscles and connective tissues that have become shortened or weakened. Yin yoga’s long-held poses reach the fascia and help not only restore balance to the back, shoulders, and neck but also positively affect the whole body, including the diaphragm, core muscles, and psoas muscle. By opening up and stretching the body, we can regain natural breathing and improve our posture. Combined with conscious breathing and seated meditation, we can not only counteract the negative effects of our sedentary lifestyle but also reduce stress and improve our overall health.
Good luck!
Magdalena
P.S. Practice Savasana often, and try sleeping WITHOUT a pillow or with an extra flat one.
Good Posture Session:
Sphinx Pose
This pose is fantastic for gently opening the thoracic spine and stretching the vertebrae. At the same time, the diaphragm gets a chance to expand, which helps improve breathing. By pulling the shoulder blades back, we also open the chest and counteract the forward slouch. Perfect for scrolling/having your computer in front of you!
Supported Bridge Pose
Opens up the chest, stretches the abdominal muscles, and promotes deeper breathing by freeing the diaphragm. It also gives a gentle stretch to the psoas muscle.
Half Dog Pose
Stretches the spine from the shoulder blades down to the lower back and opens the chest and shoulders, which helps release tension in the upper body and promotes better breathing.
Supine Chest Opener
Lying with a block/rolled-up yoga mat under the thoracic spine allows the entire front of the body, including the diaphragm, to open up and relax. This pose helps stretch the tight muscles in the chest and improves the body’s breathing capacity.
Reclining Twist
In addition to stretching the spine and releasing tension in the lower back, reclining twist also activates the abdominal muscles and helps promote mobility in the torso. This pose also helps release the psoas and provides a more balanced posture.
Reclined Butterfly Pose
Not only opens the thoracic spine and hips but also helps stretch the diaphragm, contributing to deeper breathing and releasing tension in the front of the body. The shoulders are drawn back—a common issue with forward head posture and poor posture is rounded shoulders.
Saddle Pose
A deeper stretch for the thighs and hip flexors/psoas, Saddle Pose also stretches the front of the thighs and opens up the chest. This pose helps the body counteract stiffness in the psoas muscle and opens up the entire front side.