Managing Tension Headaches

Three Ways to Help With Tension Headaches.

We’re always trying to help our patients to manage their own conditions. Tension headaches are a prime example!

Once a headache has been correctly diagnosed as a ‘tension headache’, we know there will be an involvement with tension coming from the neck muscles.

With that in mind, here are some easy things to do at home or work to help!

1. Optimize Your Chair and Desk Height: Adjusting the height of your chair and desk to ensure your feet are flat on the floor and your knees are at a 90-degree angle can work wonders. Your elbows should rest comfortably at your sides, forming a 90-degree angle as well. This promotes proper posture and reduces strain on your neck and shoulders, effectively minimizing tension headache triggers.

2. Screen Positioning and Eye Level: Position your computer screen directly in front of you at eye level, approximately 20 inches away from your eyes. Avoid tilting your head up or down to view the screen, as this can strain your neck and lead to tension headaches. Additionally, consider using an anti-glare screen filter to reduce eye strain caused by excessive screen time.

3. Take Breaks and Move: Incorporate short, regular breaks into your work routine. Every 30 minutes, stand up, stretch, and walk around for a few minutes. This simple change prevents prolonged static postures that contribute to muscle tension and headaches. During breaks, perform gentle neck and shoulder stretches to release tension in these areas.

By implementing these three ergonomic changes at your workstation, you should begin to reduce the frequency of tension headaches and create a more comfortable and headache-friendly work environment. Remember, small adjustments can make a big difference in promoting overall well-being while at work.