Chin In, Pain Out: Understanding Posture and Neck Strain

Have you ever felt one sided headache, nausea, vomiting or pain behind the eyes. Pain that gets worse as the day passes and bogs you down, reducing your efficiency and motivation to continue the day. A massage, a pain killer or a hot pack - Oh God ! Nothing is working. Is it my head? Is it my eyes? or, Is it just me?

How many of us are lost and have watched our hard earned money going down the drain? Some say its migraine and some say its all in the head. May be its none of these -It could be that you are ‘CHINNING OUT’. Is that you? A lot of us land up with this posture knowingly or unknowingly. Yes, one of the major causes of such symptoms is a poking chin posture. Muscles at the back (at the base of the head) get tight which irritate the nerves and lead to the above mentioned symptoms. This posture has become so inculcated within us that we unknowingly adapt to it as it is feels more comfortable. Its the nature of most human beings to attune to what seems easier or more relaxing, just like sitting on a sofa slumped, even though in the long run it may harm our bodies.

Some of us are taught to have too much of an upright posture, but that’s not correct either and this may lead to continuous overuse and strain of muscles, ligaments and fascia. What we need is a balance - not to overdo or under-do. Use your chin as a guide. Is your chin over your lap or is it over the base of your neck? Well, both are wrong it should be above your sternum. Yes, that’s the ideal Chin In.

So, let’s Chin In.

Chin tuck exercises can help train your muscles to maintain good posture and therefore alleviate the symptoms.

A chin tuck exercise is performed by looking forward while taking your head backwards without tilting your head down( it may help to put a finger on your chin to guide your head back).

Think about giving yourself an extra chin, as it has this effect when performed. Maintain this position for 5 seconds and do it as a set of 5 repetitions, 4 times a day.

This is an overcorrection and therefore sometimes symptoms can get worse. If so, take a step back and slow it down as your neck may not be ready for it. If neck pain persists or the exercises increase your discomfort, our physiotherapists in Stanmore can assess your symptoms and advise on suitable exercises.

Another simple way of performing this exercise is lying on your back with your knees bent and tucking your chin in by pressing your head backwards onto the pillow.

“After doing the exercises the head feels good and light but when I work it all comes back again.” Well, of course, doing the exercises may not be enough as you may be spending huge number of hours per week reversing the effects of the exercise by having bad ergonomics. Thus, it is important to maintain a balanced posture by keeping the chin over the sternum while doing your work . In our busy and action packed day who has the time to remember where their chin is. Isn’t it?

TUCK IT IN , TUCK IT IN- a beeping reminder on your computer or mobile phone can do the trick.

That’s it :Just two simple steps- an exercise and a reminder can help free your head, neck and mind.

A quality day with freedom from a heavy head and incapacitating symptoms is a day to look forward to. So, Stop Chinning out and Chin IN.

Need Help with Neck Pain or Stiffness?

Contact us to book an assessment for advice and a treatment plan tailored to your symptoms and daily activities.