As an executive mum, your days are packed with high-pressure meetings, endless emails, and the demands of managing both your career and family. You push through fatigue, handle multiple responsibilities, and keep everything running smoothly, except for one nagging issue that won’t go away: daily cervicogenic headaches. If you find yourself reaching for painkillers more often than you’d like, your work posture may be the hidden culprit. In this blog lets explore how your posture at work could be triggering your daily cervicogenic headaches and what you can do to fix it.
Sitting for hours at a desk, hunching over a laptop, or constantly looking down at your phone can strain your neck, shoulders, and spine, leading to cervicogenic headaches These are headaches commonly caused by poor posture and muscle tension in the neck.
Here is how a poor posture can lead to cervicogenic headaches:
Forward Head Posture (Tech Neck): If you spend long hours looking down at your laptop, phone, or documents, your head shifts forward, putting excessive strain on your neck and upper spine. Forward head posture overloads the cervical muscles, leading to tension headaches and even nerve irritation that can trigger pain radiating into your head.
Rounded Shoulders & Slouching: Slouching into your chair, hunching your shoulders forward, or sitting without proper back support puts extra stress on the upper back and neck muscles. Over time, this muscle imbalance can cause stiffness and cervicogenic headaches.
Static Posture & Prolonged Sitting: Your body isn’t designed to stay in one position for hours at a time. Prolonged sitting without movement leads to poor circulation and tight muscles, which can contribute to neck stiffness and headaches. This is especially true if you don’t take breaks to reset your posture throughout the day.
Here are some easy tips on how to fix your posture & and reduce cervicogenic headaches:
Adjust Your Screen Height: Ensure your computer screen is 5 to 10 degrees below the eye level to prevent straining your neck. If you work on a laptop, consider using a laptop stand and an external keyboard.
Support Your Lower Back: Sit all the way back in your chair with a lumbar roll or cushion to support your spine and prevent slouching.
Keep Your Feet Flat: Your feet should be flat on the floor or on a footrest to maintain proper spinal alignment.
Use a Neutral Wrist & Arm Position: Keep your arms at a 90-degree angle and wrists in a neutral position using a wrist support to avoid unnecessary shoulder tension.
Take Frequent Breaks – Stand up, stretch, or do gentle neck exercises every 30-45 minutes to release built-up tension.
Try Postural Correction Exercises – Incorporate chin nods, shoulder rolls, and neck stretches to counteract poor posture and relieve cervicogenic headaches.
The good news is, small adjustments to your workspace and simple posture corrections can make a big difference in reducing neck tension and preventing cervicogenic headaches.
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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