Ways to Relieve Tension Headache - At Your Desk

What causes Tension Headaches?

There can be many causes of headaches, including: dehydration, caffeine, stress, or your brain sending out pain signals in response to a non-painful stimulus. The latter is quite common in people who are suffering from other chronic (long-term) health problems or have a collapse of their posture and associated lack of muscle strength and flexibility.

However, one of the most common causes I see is due to holding the head in a forward position for a long period of time. This is often from sitting in a flexed (bent) position at the PC, typically with the head 'jutting out' in front of you, or, long or repeated periods looking down at a mobile device.

The head is quite heavy. It weighs approximately 4.5-5Kg (10-11lbs) and belongs directly above your shoulders for most of the time, thereby being in good alignment with the spine and the supporting muscles.

When the head is forward from the shoulders, the apparent weight on the spine, and the effort the muscles use in order to support the head, is increased: at just a small 15 degree forward tilt of the head, the pressure on the spine is increased to the equivalent of 12 Kg (27lbs) and a 45 degree angle of forward head tilt (for example, looking down at a mobile device) creates pressure on the spine equivalent to 22 Kg (49lbs). This stress on the spine and supporting muscles inevitably causes tension which can radiate into the jaw and head, and in addition to tension headaches, can also lead to occipital headaches and migraines.

Furthermore, Wolf's law states that "bone adapts to the load in which it is placed". In other words, the natural curve of the neck and back spine will eventually increase, causing more pain and even disc problems or osteoarthritis.

Ways to Relieve Head & Neck Pain

The Bowen Technique appears to be very effective in relieving headaches, migraines and muscle tension and in improving postural alignment. However, you can also try each of the following exercises whist at your desk. You may find one works better on one particular occurrence of a headache, yet another at a different time.

Perform carefully and slowly, so if anything feels uncomfortable you can ease off or stop and therefore, never get to any point which causes you pain. Any sharp, shooting or prolonged periods of pain should be discussed with your doctor.

1. Free Up Your Neck

• Before you start, drink a glass of water

• Sit up with your back straight

Side to Side Rotations

1. Warm up and relax your neck by turning carefully to face one side then the other, pausing at each side for a couple of seconds

2. Keep your jaw relaxed, keep your shoulders down and relaxed

3. Do this 5-10 times to each side

Ear to Shoulder Head Tilts

1. Tilt your head side to side (ear towards same side shoulder) pausing for a couple of seconds on each side

2. Keep both shoulders down and relaxed and jaw relaxed

3. Do this 5-10 times to each side

If this hasn't helped, follow up with these exercises:

Rotations with Push

1. Place your hands in front of you

2. Repeat the side to side rotations of your neck, but this time, each time you turn your neck, use the opposite side hand to give your head and neck a little extra push round

3. This should be a gentle push not a stretch

4. Do this 5 times each side

Tilts with Push

1. Then either place both your hands above your head, or just one.

2. Repeat the head tilts, but now, each time you tilt your head, use the same side hand to give the opposite side of your head a little extra, gentle pull towards your shoulder

3. Do this 5 times each side

2. Neck Distraction

Clasp the fingers of both hands together and place behind your head

1. Gently push your head backwards into your hands, but resist with your hands at an equal strength to that which you use to push your head back

2. Hold for 5 seconds

3. Jaw Relaxer

1. Open your mouth as wide as comfortable. If you currently have a click, stop before the click occurs

2. Slowly and gently 'sway' your lower jaw from side to side, keeping your face and jaw as relaxed as possible

3. Do this 5 times to each side

4. Close your mouth and try to keep your face and jaw relaxed

If you have a clicking jaw (you may now find it doesn't click):

1. Now open your mouth beyond the clicking point and as far open as comfortable.

2. Repeat the gentle 'swaying' jaw movements 5 times to each side

3. Close you mouth and try to keep the area relaxed

Always mind your posture.

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