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After a long day of work, returning home with pain and
throbbing sensations on your head is an undesirable situation for many. Everyone
believes that the reason behind their headaches at the end of the day is due to
circumstances which are out of their control; work, bills, etc. But, as a
matter of fact, while these difficult situations may be partially responsible
for your muscle tension, these may actually not be the reason behind your
headaches. From the way you sit at work and the way you hold your phone to the
way you type on your computer, among other things, improper posture greatly
contributes to headaches.
There are a wide variety of factors which can cause
headaches. The most common reason for headaches, especially tension headaches,
is muscle tension and tightness. The frequent tightness which occurs during a
headache can be experienced all over the head and neck, feeling almost as
though there is a rubber band around the head, according to reports of many
individuals. The tension and tightening of the muscles is largely due to poor
posture where the muscles are trying to adapt to the constraints which are
being placed on them. Poor posture over time leads to shortening of the muscles
and irritation of the structures surrounding the spine, particularly the spinal
discs. It’s this specific shortening of the tissues that causes the rubber band
feeling on the head, or tension headaches. Most often, this form of pain and
discomfort is felt at the base of the skull. The longer the individual sits in
an improper position, the longer the tension and tightness of the muscles will
last and worsen, causing longer lasting and worse headaches.
The difficulty with improper postures is that they are
mostly involuntary in their movements. If you are an individual who stresses
frequently, it’s not uncommon for the shoulders to rise up to their ears. The person
may not even realize they’re practicing this posture until they take a deep
breath and relax, an action many take longer to realize. The shoulders may have
been up for a majority of the day, meaning the muscles were being overworked in
an inappropriate position, and chances are the individual won’t correct their
posture until the headache has started.
When working an office job, there are many culprits which
can often cause improper postures. One regular activity which causes the
shoulders to rise is talking on the phone, whether it’s through a cell phone or
a desk phone. Other individuals just outright hold the phone with their
shoulders. This action can cause an even stronger contraction, leading to more
intense pain. In other situations, desk height and monitor height may also
contribute to an individual’s pain and discomfort. A desk that is too high often
forces the individual to raise their arms up, therefore causing shoulder
elevation. A monitor which is set too low, together with sitting in an
unsupportive chair, promotes forward head posture. Even carrying large bags
causes the body to slump forward. Making sure that your desk is set up
correctly can help decrease your risk of developing this type of tension
headaches.
Muscles need blood flow in order for them to function
properly and not experience tension and tightness. Simply standing at your desk
for even a minute can allow blood flow to increase which may save you from
feeling head pain. One method you can use to remember to give yourself time to
stretch and correct your posture is to set up a timer on your phone or
computer. For every 15 or 30 minutes the timer goes off, the individual should
correct the posture of their shoulders if they are being held up to their ears
and if they are slumping on their chair. Ultimately, every time the alarm goes
off, individuals should use this as a healthy reminder to stand up and allow
the muscles to reset.
By Dr. Alex Jimenez
