One of the most common causes of headaches is tension and restriction through the neck. These are termed cervicogenic headaches. Treating the cause (neck tension) rather than the symptom (headache) may produce a better outcome for you. So, here are a few tips to help your headaches:
- Check your ergonomics. The set-up of your workstation can play a large role in your body position. Make sure to have a separated eye-level monitor to prevent increased tension in the muscles of your upper back and neck. If possible, have someone take a photo of you at your workstation to show to your workplace or bring to your next Osteo appointment.
- Take regular breaks. The body likes moving, so make sure to move throughout your day. If you struggle to remember, what about an alarm or post-it note on your screen? Try a few options to find what works for you. The key is that you are giving your body a chance to come out of your working position during the day to stop that tension building.
- Change your position. Again, the body likes to move so don’t let yourself get stuck in the one position. A sit-to-stand desk is perfect because you have two positions to alternate between. Changing from seated to standing alters the biomechanics of your entire spine, so it can be a great way to relieve neck as well as low back tension. If you don’t have a sit-to-stand desk, consider what else you may be able to change – Shift your second 2nd screen? Change your mouse hand? Move the paper document you’re reading?
- Use a heat pack. These are great for relieving tension and for preventing those familiar muscle aches in your upper back and neck. You can carry on working with the heat pack on, and it may even encourage you to make a few trips to the microwave during the day!
If these don’t work, consider a headache diary. Note down food, water, training etc. to see if you can find any common threads. As always, if you’d like to seek treatment or advice on your headaches our team are here to help