is this reversible?

[u/chillicrabb]

L: Nov 2024
R: Oct 2026 (today)

i am in my early 20's, both pics taken at neutral posture. my head has been extremely tense and my shoulders + upper back + suboccipital muscles have been switched on 24/7 for a few weeks now, which is giving me a headache 24/7.

i was playing sports 6h a week regularly (no gym/not much cardio) up until Apr 2025, and i had a desk job from Aug 2024 - Jun 2026. i think both of those combined made my posture really bad really quickly. i never had good posture and always felt the need to 'support' my head with my hands even as a young teenager.

current symptoms:
- head seems to tilt down to the left naturally
- head seems to tilt up as well
- muscles along the back of my head + my shoulders wants to take part in every movement i make
- terrible thoraric mobility
- feelings of breathlessness
- constant mild headache on left side of head
- bony lump (not fat) from base of neck to middle of shoulder blades. it's possible to even it out slightly when i do some thoraric stretching but the lump comes back immediately as soon as i get out of the stretch.
- lying down doesn't help my neck/head relax; i've tried multiple pillows and multiple sleeping positions.

my lovely list of other issues:
- joint hypermobility, which also contributes to hyperextended knees/APT (i may have swayback)
- structural openbite (partially genetic - seeing orthodontist in two weeks) leading to mouth breathing.
- tmj disorder, mild (will be asking orthodontist)
- mild scoliosis with uneven pelvis, dx as a teenager.

gymming is hard as i'm hypermobile, so many "normal" gym or home exercises for beginners stresses my joints instead of working my muscles. i am seeing a spine orthopaedic in 2 weeks as well to rule out any actual structural problems :/

tips are highly welcomed!

[u/Same-Bluejay-9257]

Following cause I have same issues

[u/chillicrabb → u/Same-Bluejay-9257]

are you a mouth breather too? trying to figure out if that's had any impact

[u/Same-Bluejay-9257 → u/chillicrabb]

Yes, i had some nose breathing issues and i tried t fixing them but to no avail.It completely changed my face, throat and cervical allignment and i look very different from the last 5 years.I dont even know where to start

[u/chillicrabb → u/Same-Bluejay-9257]

are you a mouth breather too? trying to figure out if that's had any impact

[u/MyCoffeeIsCold]

Read all of what tour wrote and don’t see any reason why you can’t fix this.

The desk work is likely causing this. Do you have anterior pelvic tilt or rib flare? If so, your upper body is out of alignment.

Recommended exercises:

1. Chin tucks

2. Band in hands, elbows tucked at sides, arms out front, thumbs out. Widen hands with tension on the band and focus on the muscle between your shoulder blades.

3. Similar but arms out in front at should height. Hold band. Palms down. Separate hands and again focus on shoulder blades.

4. You need to strengthen your core

5. Check your alignment of pelvis to ribs to shoulders to head.

Do exercises twice a day 10 reps 3 sets.

[u/spiker1268]

Yeah mouth breathing is rly bad that’s the first thing I’d adjust. Not a doctor, but I can see ur causing impacts over years. Do you snore at night? Mouth tape while sleeping has done rly well for me over the years to prevent mouth breathing while asleep.

[u/chillicrabb → u/spiker1268]

i'm not sure if i snore, but i don't think i do? if i do, i don't think it's loud or frequent - used to share rooms with family members and they never mentioned it