The Connection Between Posture and Chronic Headaches

Have you ever developed a headache after a long day of sitting at your computer or after spending a long time scrolling on your phone? You may think the sudden head pain is caused by stress, eye strain, or too much blue light. Maybe, but there’s another possibility that’s often overlooked: your posture. Bad posture and headaches are more connected than people realize. Fortunately, the reason for this connection is fairly well understood, and there are ways to prevent these annoying and counterproductive headaches.

How Poor Posture Triggers Headaches

A common problem in today’s digital world is something called “tech neck”. This is the name given to the neck, shoulder and/or upper back pain associated with using electronic devices¹. This is usually related to the forward head posture caused by using phones, tablets, and computer screens. Forward head posture puts unusual stress on the muscles at the base of the skull. Each small increase of forward posture in your neck puts extra weight on your muscles, nerves, and spinal disks.

“Tech Neck” is caused by excessive stress on your neck, shoulders and upper back.

Muscle tension and restricted blood flow in the neck and shoulders caused by forward head posture is becoming increasingly common in our modern world of desk jobs, smart phones, online gaming and long commutes. Prolonged slouching can lead to spinal misalignment and nerve irritation. All of these may contribute to the frequency and intensity of tension and migraine headaches.

How to Know if Your Headaches May Be Posture-Related

Posture-related headaches often share some similar characteristics. They can often be recognized by:

specific headache patterns. Pain on both sides of your head or face, or a feeling like a band is tightened around your head can indicate a tension headache².
specific timing: Headaches that appear or worsen after long periods of sitting, driving, or screen time can indicate a relationship to your posture.
accompanying neck stiffness or soreness: Whenneck pain appears alongside your headache they are likely related.
what causes relief: If relief is achieved through movement, stretching, or lying down, poor posture is a likely culprit.

Once you are aware that many headaches are posture-related, you will be likely to notice the relationship between your behavior and your pain. Pay attention to when your headaches appear. Notice when they get worse and when they get better. If you pay attention, you will likely find that some of your discomfort can be directly linked to your posture.

How to Prevent Posture Related Headaches

The first step in prevention is awareness. Simply being aware of how your posture affects your body will make you more inclined to pay attention to it. If you notice that your posture is regularly causing you pain or discomfort, you will be likely to make some changes. Some simple posture tips to help you prevent headaches and other discomfort can include:

setting “posture reminders” on your phone or computer. A regular reminder to check your posture can help you keep from settling into bad habits.
improving workplace ergonomics. Keep your screens at eye level and your seat height properly adjusted. Try to avoid cradling your phone.
quick desk stretches for your neck and shoulders. Take a minute to pause and stretch your neck and shoulders before they are strained.
trying the “20-20-20” rule for screen time. Take a 20 second break every 20 minutes to look at something 20 feet away. This helps combat eye strain and screen fatigue and gives you an opportunity to stop and shift your posture.

These are just a few suggestions to help you avoid posture-related headaches and other pain, but there are many other things you can do to improve your habits and ergonomics. If you have tried changing your habits and your environment and you still feel you are experiencing posture-related pain, you may need to consider reaching out for professional help.

When to Seek Professional Help

Our bodies are very complex systems, and sometimes these simple interventions may not be enough to eliminate your headaches or other pain. In many cases it may be best to seek help from a qualified medical professional.

If you’ve tried improving your ergonomic conditions and your habits, and you are still experiencing headaches that interfere with your daily life, seek medical assistance. If your headaches are becoming more persistent, more frequent, or more severe, seek medical assistance.

This is when reaching out to a qualified physical therapist may be your best option. A physical therapist can help diagnose your condition and may be able to perform a postural assessment to identify any contributing factors. If your headaches are posture-related, a PT may be able help relieve your pain through a combination of manual therapy and targeted exercises.

A physical therapist can develop a personalized treatment program specific to your situation and needs and regularly monitor your progress, making adjustments as needed. A physical therapist is also a great source of education on what lifestyle adjustments you can make to prevent future posture-related headaches and other pain.

At Strive! Physical Therapy Centers, we regularly help people relieve their pain and improve their flexibility and mobility to prevent future injuries. We have been serving Ocala area residents for over 40 years, and our skilled physical therapists are ready to help you take your next step toward a pain-free life.

If you are experiencing persistent or frequent headaches that interfere with your ability to enjoy your daily life, speak to your healthcare provider or call us at 1.352.351.8883 or email us today to schedule a free consultation.