Stage 1: Maintain neutral curvature of your cervical spine

Congratulations on commencing stage 1! Once you read this page answer the questions on the sheet given by your physiotherapist at Musculoskeletal Physiotherapy Australia and bring that to your next treatment session. Establishing a correct posture of your cervical spine (neck), will ensure you don't place unwanted strain to your skeletal, muscular and neural components of your neck. Whenever you have a poor neck posture, this will create tension, strain and exacerbate your headaches. Having a poor posture will also make your treatment non-effective and will undo all the good work that has been done to you by your physiotherapist. The key note is to avoid slouching and poking your head forwards. Follow the diagrams to know how to maintain a neutral curvature of your cervical spine.

Standing

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standing1 standing2
Avoid poking your head and chin forwards Think of being tall with your neck Draw your head slightly backwards Slightly tuck your chin in

Sitting

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Avoid slouching Sit tall with lumbar roll just above hips Bottom shifted back into chair Draw your head back

Reading

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Avoid slouching when reading Sit tall with lumbar roll when reading Draw your head back Use your eyes to look down rather than you head

Working/Studying

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Avoid slouching Sit tall with lumbar roll when working Draw your head back Use your eyes to look down rather than your head

Phone/Tablet

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Avoid slouching Sit tall with lumbar roll Draw your head back Raise the phone/tablet Use your eyes to look down rather than your head

Sleeping

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Avoid lying on thick or extra pillows Have suitable pillow to maintain neutral cervical spine
standing1 standing2
Avoid poking head forwards Draw your head back in neutral position
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