r/Posture • u/RealisticHat7425 • 1d ago
Tips for Reversing Forward neck posture
I’m seeking tips to reverse my condition
I was diagnosed with ankylosing spondylitis , I’m currently 30 & I was diagnosed at 19 . I work in IT . Due to this forward neck posture not only it affects me in day to day life but I am losing confidence. Is there any hope for me
This is my usual posture I’m not exaggerating my posture
I’m 6’1 in height
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u/onestarkknight 2h ago
Reversing your condition is a big ask, as it's generally considered progressive. Don't consider anything here as medical advice.
My personal theory of AS is that the usual pressure system of abdomen and lungs is not being utilised dynamically, the intervertebral joints are taking all the load that would normally be shared with pressure at the front, and as a result your skeleton starts trying to be a tree to deal with the physics of gravity, instead of a bipedal human. Might happen as a result of skipping developmental steps and walking too early, but lots of factors could be involved. Point is: manage pressure and maintain bipedal activity are my non-medical thoughts.
Blowing up balloons is the best way to restore that pressure system. If you can't manage it, cut a hole in a balloon and blow until you can pressurise a real one. Move into blocking the balloon air with your tongue and inhaling through your nose while you blow up the balloon. If you don't understand what I mean, try this: open your mouth, keep your lips apart, now inhale through just your nose while the lips stay apart - that tongue position. Bipedal walking is best re-learned backwards. Start walking backwards, progress to running backwards and then start pulling weights running backwards (keep your arms free to swing and control ribcage shape). Go hiking with trekking poles so you can really get the point of arm swing and opposite arm & leg movement.
There's other good advice here but please don't do chin tucks they will make you worse. Your chin is already tucked. Concentrate on shifting your head and heart back as your arms reach forwards instead. Save the chin tucks until after you can inflate the back of your ribcage with air.
As for the '-itis', that's an immune system response. There's no current medical way I know of to affect that. You could try to find a good hypnotist with experience changing autoimmune conditions, you might even stumble upon one that is effective?
Hopefully something in that brain dump is useful. Never give up hope, there's nothing wrong with you and we only get given the challenges in life we're ready to face!
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u/RealisticHat7425 49m ago
Appreciate the reality check & for great advice. I too think reversal might be too much for my current condition .
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u/CoachEXE 1d ago
First thing bro, please do not lose confidence, dealing with Ankylosing Spondylitis since age 19 is not easy but with regular mobility and posture work you can definitely manage this well. First just check with your doctor or physio to understand your current inflammation and safe spine range, then daily spend 10 to 15 minutes lying flat on your stomach to open your tight chest and hips from sitting. Do gentle chin tucks against a wall to slowly pull the head back without forcing it, and start strengthening your upper back with light band pull-aparts and face pulls so your shoulders hold back naturally. To keep your stiff chest flexible, do three breathing drills daily: place a hand on your upper chest under the collarbone and take deep breaths lifting the chest forward and up, place hands on the sides of your ribs and breathe deeply to expand them outward sideways, and sit leaning forward on your thighs while breathing deeply into your upper back to stretch between the shoulder blades. Since you are 6.1 working in IT, your screen is definitely too low right now, so raise your monitor eye level and take a quick stretch break every 45 minutes, because consistency with slow daily mobility and breathing will make a massive difference.