How do you know if you have a Forward Head Posture?
Forward Head Posture is a poor posture seen at the neck in which the head is situated forwards as compared to the rest of the body. It can lead to other postural deviations such as rounded shoulders and slouching at the mid back and pain in the neck, shoulders and midback. In this blog lets discuss three ways in which you can tell if you have a Forward Head Posture. 
 
Forward head posture is commonly seen in those who work with computers and constantly spend hours in front of a screen or looking down at a phone. When you have a forward head posture the compressive loading on the spine increases, specially your cervical spine and shoulders. This can lead to pain and discomfort in the neck, shoulder and mid back as well as decrease energy levels and sleep disturbances. It can cause other problems such as earlier degeneration on the spine, jaw pain, cervicogenic headaches and an increase in existing disc issues, stenosis, arthritis in the spine, etc. 
 
Watch this video to understand Forward Head Posture: 

 These are three easy ways to determine if you have a forward head posture: 
 
Firstly, stand sideways and look at your image in the mirror. If your ear lobe is in the same line as the tip of your shoulder you don’t have a forward head posture. If your ear lobe lies in front of the tip of the shoulder you have a forward head posture. 
 
Secondly you can do the wall test where you stand with your back against the wall, with the shoulder blades, buttocks and calf touching the wall. If the back of the head doesn’t touch the wall, then you may have a forward head posture.
 
Thirdly, if you have a small hump in the area right under the curve of your neck, i.e. the junction of your neck (cervical spine) and upper back (thoracic spine) then you may have a forward head posture.  
 
If you are looking for simple tips and tricks to achieve and maintain a good posture you can jump into my free community. I have done a training on "Posture Tips and Tricks" and many other free trainings for spinal (back & neck) and joint pain on this community. 
 
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I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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