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Do you spend your days hunched over a computer terminal or stooped
over a drill press? Do you slouch at your desk? Are you on the
phone all day with a phone crooked between your neck and ear?
If so, you're practicing poor posture, which is causing your
neck and shoulder muscles to tighten up.
Did it ever occur to you that this tightness is responsible
for your tension headaches?
Remaining in a poor posture for extended periods puts a strain
on already tense muscles. Fatigue sets in as blood flow decreases,
resulting in knots and muscle spasms. This causes even tighter
muscles and more severe symptoms, which cause tension headaches.
Unless you take action, they will plague you more often and become
progressively worse.
Fortunately, there are several simple steps you can take
to help prevent this vicious circle:
1. Sit up straight and stand up straight. In other
words, assume the military position: shoulders back, head up,
chest out, stomach tight.
2. If you sit all day, get a chair with good back support.
3. Bring your work surface closer to you. For example,
if your job involves stooping down to your work station, elevate
it on a platform so you don't have to bend down so low.
4. Take several breaks during the day to perform a
series of stretching and isometric exercises. These can be done
sitting or standing.
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4a. With your hands behind your back, gently pull your
shoulders back and maintain this position for one to three minutes.
4b. Turn your head halfway to the right (or left).
Then drop your head forward until you feel slight tension. Let
the weight of your head gently stretch the neck muscles. Go slowly
- no pain! Hold this position for up to two minutes, then turn
to the opposite side and repeat.
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So what should you do if you've already
got a tension headache?
1. Perform the previously mentioned stretching exercise
in 4a.
2. Apply moist heat on the neck and shoulders, a towel
soaked in very warm water, for example. If moist heat is impractical
or isn't available, use dry heat.
3. Get someone to give your neck and shoulders a deep
tissue massage.
These simple steps will help you if you suffer from occasional
tension headaches. However, if your headaches are chronic, you
should visit our website at http://www.tensionheadaches.com
for information about obtaining our new booklet, "How to
Get Permanent Relief From Chronic Tension Headaches."
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