There’s a good chance you’ve had a tension headache at some point in your life. They are the most common type of headache, and at least half of all adults have had at least one. Of course, many people have tension headaches often.
Tension headaches feel like a steady, squeezing pain as if there’s a band around your head. You may also notice tenderness in the scalp, neck or shoulder muscles. These headaches can interrupt your everyday activities. Sometimes, the pain is debilitating.
A lot of people recognize that stress is linked with tension headaches. But the connection between posture and these headaches isn’t as well-known.
“The head, neck and shoulders should be considered as one unit. Any strain and stress in one part of the body can be transmitted to another,” said Eileen Wong, MD, a physical medicine and rehabilitation and pain specialist with Banner – University Medicine. She answered some questions about the link between posture and tension headaches.
Why your posture matters when it comes to headaches
When your spine isn’t aligned properly, it stresses your muscles, joints and nerves, especially in the neck, shoulders and upper back. This strain can cause muscle tightness, stiffness, soreness and tension headaches.
Common problems with posture include:
- Slouching or hunching over a desk or electronic devices.
- Driving with your seat too close to or far from the steering wheel.
- Holding your head forward from the shoulders. You might find yourself in this posture
when you use your computer. Rounding the shoulders. - Looking down or up at monitors, screens or reading material for long periods.
“Neck muscles reach into the head and scalp. Strain in these muscles can transmit tension to this entire region,” Dr. Wong said.
How can you check your posture?
You may not realize that your posture could be better. It can help to:
- Stand up against a wall and make sure that your upper back and the back of your head are resting against the wall. This is the head and upper back position that you should keep when you’re sitting.
- Stand in front of a mirror and look at your posture from different angles. Check to see if your shoulders are level, your spine is straight with its natural curves and your head is aligned with your spine.
Here’s what good posture looks like
Good posture can reduce the likelihood of tension headaches and other health problems. These tips can help:
- Set your computer screen at eye level.
- Adjust your workstation so your keyboard and mouse are within easy reach.
- Take breaks from screen time to reduce eye strain. Follow the 20-20-20 rule — every 20 minutes, look at something 20 feet away for at least 20 seconds.
- Get regular exercise to strengthen your core and promote good posture.
- Wear a supportive bra.
- Stay hydrated.
- Decrease stress and shoulder tension.
Other tips that can help break the link between posture and headaches:
- Take short breaks every 30 to 60 minutes to stand up, stretch and walk around. Breaks can help relieve muscle tension and improve circulation.
- Stretch your neck, shoulders and upper back throughout the day to relieve tension and counteract the effects of sitting or standing for a long time.
- Be aware of your posture when lifting, bending or carrying things. Use good body mechanics (how you hold your body) so you don’t strain your muscles.
- Try yoga or Pilates to strengthen your core muscles and improve flexibility.
- If you can afford it, invest in lumbar cushions, ergonomic keyboards or adjustable standing desks to support good posture.
- Practice relaxation techniques like deep breathing, meditation or progressive muscle relaxation to reduce stress.
- Massage your neck, shoulders and scalp to help relieve muscle tension.
- Drink plenty of water throughout the day, since dehydration can make headaches worse.
- Try to get 7 to 9 hours of quality sleep every night, since poor sleep habits can cause headaches.
- Don’t skip meals – low blood sugar can trigger headaches. Also, be careful with caffeine – too much can also trigger headaches.
- Get regular exercise to strengthen your core and promote good posture.
- If you feel tension or the headache symptoms start, place a warm compress or a cold pack on the back of your neck or your forehead.
- Monitor your posture during the day and correct it to help keep muscle tension from building up. “Relax your shoulders down and roll them back,” Dr. Wong said.
- Make sure you’re not clenching your jaw.
- Consider seeing a physical therapist or occupational therapist for advice on improving your posture.
When should you seek professional help?
If you’re taking steps to improve your posture and reduce tension headaches but they aren’t helping, you should talk to your health care provider. Dr. Wong says it’s important to get care right away for:
- A sudden, severe new headache
- A headache that lasts for more than four hours
- Headaches you need to frequent treat with over-the-counter (OTC) medications
- Any weakness or sensory changes
- Any seizures
- A headache after a head injury
- A headache with fever, jaw, tooth or eye pain
- A headache with changes in vision, tear production or your sense of smell
- A headache with a change in mental status
The bottom line
If you find yourself facing tension headaches, take a look at your posture. Poor posture can stress your neck, shoulders and scalp and make these headaches more common and intense. Improving your posture and reducing stress can help keep tension headaches at bay.
For more advice on preventing and treating tension headaches, talk to your health care provider or an expert at Banner Health.
