For executive mums balancing a desk job and childcare, long hours of sitting, poor posture, and core weakness can throw off spinal alignment, leading to cervicogenic headaches that affect both productivity and quality time with your family. However when you think about headaches, your lower back (lumbar spine) is probably the last place you would suspect. In this blog lets discuss how postural imbalances and dysfunction in the lumbar spine can cause a chain reaction that leads to cervicogenic headaches.
Here are some ways how lumbar spine dysfunction contributes to cervicogenic headaches and what you can do about it:
Pelvic And Lumbar Misalignment Affecting Posture: Anterior pelvic tilt and excessive lumbar lordosis (overarched lower back) shift the body's center of gravity forward. To compensate, your upper back and neck move into poor alignment, leading to forward head posture and cervicogenic headaches.
Fascial & Neurological Connection (Thoracolumbar Fascia & Dural Tension): The thoracolumbar fascia connects the lower back to the upper back and neck. Tightness in the fascia can pull on the entire spine, increasing tension in the suboccipital muscles and causing cervicogenic headaches and brain fog (lack of focus).
Nerve Irritation & Autonomic Dysfunction: The autonomic nervous system, which controls vital functions like blood pressure and circulation, runs through the thoracic and lumbar spine. Chronic nerve irritation from poor posture or spinal misalignment can minimally affect blood flow to the brain, potentially leading to cervicogenic headaches.
Here are some simple ways to manage headaches linked to lumbar spine issues
Correct Spinal Alignment: Be mindful of excessive arching in the lower back and strengthen core and glutes to maintain neutral posture.
Improve Sitting Posture: Sit with feet flat on the floor and use lumbar support to avoid slumping or overarching.
Stretch the Thoracolumbar Fascia: Gentle cat-cow stretches, hip openers, and spinal twists can relieve fascia tension that contributes to cervicogenic headaches.
Release the Nervous System: Use gentle nerve glides and breath work to calm the nervous system and reduce headache frequency.
If cervicogenic headaches have been interfering with your work, focus, or family time, your lumbar spine may be part of the problem. Optimising posture, movement, and core stability can help reduce tension, improve nerve function, and alleviate headaches in the long run. If you are not sure if your headache is cervicogenic or originating in the neck, HERE is a free guide on 'Is your Neck the cause of your (Cervicogenic) Headaches?'
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