Managing Cervical Lordosis for Better Posture

What Is Cervical Lordosis, and How Does It Affect You?

Cervical lordosis, the natural curve in your neck, is essential for spinal alignment and function. When this curve is lost, it may lead to various issues such as neck pain, headaches, and an increased risk of injury, especially during traumatic events like car crashes or falls.

Often characterised by a straightening of the cervical spine, it can lead to increased pressure on the discs, tension on the spinal cord, and tightness in the neck and shoulder muscles. While some individuals may not experience immediate pain or symptoms, the lack of a proper neck curve increases the likelihood of future discomfort and complications.

Benefits We See From Restoring the Natural Curve

Restoring the natural curve in the neck significantly reduces biomechanical stress on the neck and upper back, decreasing the risk of headaches and neck pain and improving overall wellbeing. By addressing cervical lordosis, individuals can enjoy a healthier and more comfortable life with increased participation in activities like sports.

Exercises to Strengthen Cervical Lordosis and Correct Posture

Incorporating targeted exercises is crucial to improving cervical lordosis, alleviating associated symptoms, and correcting posture. Here are some simple yet beneficial exercises recommended by Dr Paul (Chiropractor):

• Walking Erect with Neutral Head Position: Maintain a tall posture with shoulders back and ears aligned directly over the shoulders. Avoid allowing the head to fall forward, which will add to neck pain and prolonged recovery.
• Supine Neutral Head Position: Lie on your back with a thin or no pillow, and let your head fall backward to align with your shoulders and hips. Spend five minutes in this position every couple of hours.
• Supine Retractions: While lying on your back in a neutral position, gently push your chin backward or downward to create a “double chin” effect. Repeat this stretch ten times, checking for any pain or discomfort.
• Sitting or Standing Neck Retraction: Tilt your head backward as far as possible, maintaining a forward-facing position. Place your fingers on your chin and gently push it back, feeling the stretch in the back of your neck. Repeat this exercise 8-10 times.
• Isometric Strengthening: Sit with back support and head in a neutral position. Use your hand to provide resistance as you push your head and neck forward, backward, and sideways. Hold each position for 10 seconds and repeat three times.
• Scapular Retraction: With head and neck in a neutral position, arms at the sides, and chest lifted, firmly pull the shoulders back, squeezing the shoulder blades down and across. Hold for 10 seconds, building up to 30; Repeat five times twice a day. You can also add resistance bands to increase the pull.

Dr Paul advises patients to be cautious while performing these exercises. If there’s any recent neck pain, numbness, tingling, or weakness in the arms, consult a healthcare professional before starting any exercise regimen. Gradually increase intensity as tolerated, but avoid exercises that cause severe pain or discomfort.

Improving Posture With Better Ergonomics

Aside from exercise, improving posture and ergonomics is key to preventing or reducing cervical lordosis. Maintain proper screen height and posture while working on computers or using mobile devices to avoid “tech neck” and muscle strain. Take regular breaks, stretch, and consider using ergonomic accessories like a wireless keyboard or a second screen with a laptop to promote healthy posture.