Hours at a screen with your head pushed forward, plus stress and a clenched jaw, are a common recipe for headaches. Most desk-work headaches are tension-type (a tight band or pressure around the head) or neck-related (cervicogenic: usually one-sided, starting at the base of the skull and spreading forward, often worse after long sitting).
Fix your setup
- Screen at eye level, about an arm's length away. Put a laptop on a stand and use a separate keyboard and mouse.
- Elbows close to your sides and bent about 90 degrees, with your feet flat on the floor.
- Bring your phone up to your eyes instead of dropping your head to it.
- Get your eyes checked if you squint at the screen. Eye strain is a common trigger.
Move every 30 minutes
No posture is perfect for eight hours. Set a timer, stand up, roll your shoulders and look away from the screen. Short, frequent breaks beat one long stretch at the end of the day.
Self-care at home
The right exercises depend on what's driving your headaches, so Dr. Ling teaches you exercises to support your recovery and simple self-release techniques to use at home between visits. Two that help many desk workers:
Self-release for tight shoulders: stand with your back to a wall and place a lacrosse or tennis ball between the wall and the muscle at the top of your shoulder blade. Lean in gently, find a tender spot, and breathe slowly for 30 to 60 seconds.
Self-release for the upper back: lie on your back with your knees bent and place the ball beside your spine, between your shoulder blades. Let your weight sink onto a tender spot and breathe slowly for 30 to 60 seconds, then move the ball to the next spot.
See a doctor right away for a sudden, severe headache, a headache after a head injury, or a headache with fever, stiff neck, confusion, vision changes, weakness or numbness. Also get checked for a new headache pattern after age 50.
How chiropractic care helps
Dr. Ling checks your neck, upper back, shoulders and jaw to find what's driving the headaches. Treatment may include soft tissue work on tight neck and shoulder muscles, mobilization or adjustments of the neck and upper back, and exercises to keep it from coming back, plus a look at your workstation and habits.
Common questions
Can a chiropractor help with headaches?
For tension-type and neck-related headaches, often yes. Treatment focuses on the neck and upper back joints and muscles that refer pain into the head. Dr. Ling will refer you on if your headaches need a medical workup.
How do I know if my headache comes from my neck?
Clues include pain that starts at the base of the skull, is mostly on one side, and gets worse with certain neck positions or long sitting. An exam can confirm it.
Should I see my doctor first?
You don't need a referral. But see a doctor first for a sudden or severe headache, a headache after a head injury, or one with fever, confusion, weakness or vision changes.
Related
Every injury is different. If you have pain, book an assessment and Dr. Ling will find the right plan for you.