Are you getting headaches while working? Or do you feel muscle tightening in your head, shoulders and neck? If yes, you are likely facing a tension headache.
Tension headaches are highly debilitating and can significantly affect your daily life. They destroy your mood and reduce your ability to function at your full capacity.
According to a latest report by the World Health Organisation(WHO), more than 40% of the world population, i.e., more than 3 billion people, suffer from different types of headache disorders and the most prevalent among them.
In this blog, we’ll share with you deep insights from our experts on dealing with headaches and some crucial information about Ringwood East Physiotherapy. You can follow these tips before looking for professional assistance.
Before that, let’s understand what tension headaches truly are:
What Are Tension Headaches?
Tension headaches are one of the most prominent types of headaches, accounting for nearly 80-90% of all benign headaches. It primarily occurs due to extreme work stress, tight neck and shoulder muscles, prolonged sitting hours, and poor working posture. This results in a sensation in the forehead and is often painful on both sides.
Tips To Prevent Headaches At Work
Work Desktop Setup
We all have heard the phrase ‘prevention is better than cure’, and it is true here as well.
Start with properly aligning your monitor screen at a right angle, so don’t have to look down while working.
Keep your keyboard and mouse close, so your elbows can stay at about a 90º angle. An ergonomic chair that supports your posture can be a game-changer.
Further, if you can, buy yourself a Sit-Stand desk. Its changing position feature can help you to change your body position throughout the day, which helps in preventing muscles from getting fatigued.
Move And Stretch Regularly
No matter what you do, taking short breaks every 30–60 minutes for walking and stretching is crucial.
Roll your shoulders gently forward and backward throughout the day. Our experts suggest tilting your head to each side, holding for 20 seconds and stretching your arms and back to release muscle tension.
Additionally, you can also go for routine physiotherapy sessions at iMotion to boost your flexibility and keep your muscles healthy, helping you stay pain-free at work.
Use Hot And Cold Packs
It might sound counterintuitive, but applying a cold or hot pack to the part of the pain can have soothing and numbing effects.
This reduces the pain sensation in the affected area and relaxes the tense muscles. It also increases the blood circulation and gives instant relief.
Our experts at iMotion suggest placing a warm pack on your neck and shoulders to relax muscles. And for a sudden headache, try a cold pack on the back of your head for short periods.
Drink Water And Manage Stress
Drinking water throughout the day is crucial to avoid dehydration, a common headache trigger. You can also practice mindfulness by deep breathing or simple meditation.
If stress or headaches persist, you can get help from our experts at iMotion Physiotherapy. Our comprehensive evaluations and treatment plans help you feel your best and ace your work life.
Reach Out To Professionals At iMotion Physiotherapy For Help!
If you keep getting regular headaches, reach out to our experts. At iMotion Physiotherapy Bayswater Vic, you’ll find expert support for posture, pain management and prevention strategies, so you can stay healthy and productive at work.
A few small changes and a little expert help can make a big difference.
Set up your workspace comfortably, move often and get support from professionals like iMotion Physiotherapy to keep headaches at bay and feel your best throughout the workday.