Headaches are the worst. I used to get them weekly. I thought they were migraine attacks. But it turns out, they were really bad tension headaches. And they were awful.
This was before I learned how to improve posture while sitting at computer.
I blamed my headaches on dehydration mainly. Then stress and lack of sleep. And they were all variables. But I had no idea that holding my poor posture (for long periods) was contributing heavily to my head pain.
Bad posture doesn’t just affect how you look. It can put continuous strain on your neck, shoulder, and upper back. This triggered my posture-related headaches.
I’m dedicating this post to talk about how bad posture used to cause my headaches.
Can Bad Posture Cause Headaches?
In my experience, the answer was definitely “YES.” It was the main contributor that directly caused my headaches. Repetitive strain and overuse of postural muscles leads to excessive tension. Especially when it comes to head posture.
Bad posture was very prevalent. I know this because my neck pain and headaches decreased remarkably, after I learned to improve posture at computer.
Before then, I would treat symptoms but ignore root cause.
Even small misalignments increased strain on my head, face, jaw, and neck muscles.
Signs Of Headaches Caused By Bad Posture
- Pain starts at base of the skull and moves upward
- Headaches worsen after sitting or screen use
- Neck stiffness or shoulder tightness accompanies pain
- Sometimes relief after stretching or changing position
How Does Bad Posture Cause Headaches
Muscle tension in neck and shoulders compresses nerves
My neck and shoulders used to be excessively tight and dysfunctional. After sitting at a computer for 9 years with poor posture, this took years to correct.
Reduced blood flow to the head due to tight muscles
Reduced blood flow to any muscle leads to tension, which can then lead to pain. I didn’t think posture was the cause. It took a long time to realize they were tension headaches.
Strain on cervical spine leading to cervicogenic headaches
Cervicogenic means “caused by a problem in the neck.” My problem was, my monitor was too low. This caused me to look down at an excessive angle. Looking down for a short amount of time isn’t a big problem. Our bodies are designed to get in that position. But they aren’t designed to stay in the position for long periods of time. That’s what would trigger my headaches.
How To Fix Posture Headaches
There are many good posture habits that contribute to fixing posture headaches. The most important is improving your posture immediately. Correcting posture and reducing risk of repetitive strain injuries are crucial.
Correct Your Sitting Position
- Keep ears aligned with shoulders
- Feet flat on floor
- Top of computer monitor screen at eye level
Do Targeted Stretching Daily
- Neck stretches
- Chest openers
- Upper back mobility exercises
Strengthen Posture Muscles
- Focus on upper back and core
- Include exercises like rows and scapular retractions
Take Movement Breaks Every 30 to 60 Minutes
- Walk
- Stretch
- Reset posture
Adjust Your Workstation
- Ergonomic chair
- External keyboard or monitor if needed (for more info, check out my article about the best posture correcting devices I use)
Be Mindful Of Phone Use
- Hold phone at eye level
- Avoid prolonged downward gaze
- Limit screen time
- Keep neck in a neutral position with natural cervical curve intact
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain
P.S. If you’ve read this far down, you’ll love the digital store I just published.
🙏 Thank you for supporting my work. -Todd