10 Tips to Use Posture to Reduce Headaches

Headaches are often a symptom of underlying musculoskeletal issues, including poor posture. By making simple adjustments to how you sit, stand, and sleep, you can reduce the frequency and intensity of headaches. In this guide, we’ll cover 10 easy and actionable tips that can help you use posture to combat headaches and feel better every day.

1. Sit Up Straight

When sitting at your desk or in any chair, avoid slouching or leaning forward. This increases pressure on your neck and spine, which can lead to tension headaches. Keep your feet flat on the floor, your knees at a 90-degree angle, and your spine aligned. Imagine a string pulling your head up toward the ceiling to keep your posture tall.

2. Position Your Computer Screen at Eye Level

Ensure that your monitor is at eye level to prevent forward head posture. This will reduce strain on your neck muscles and the cervical spine, which can trigger tension-type headaches. Position your screen so you can comfortably view it without tilting your head up or down.

3. Take Frequent Breaks

Sitting for long periods can strain your muscles and contribute to headaches. Every 30 to 60 minutes, stand up, stretch, and move around. Walk around for a minute or do some neck stretches to keep your muscles relaxed and blood flowing, preventing headache triggers.

4. Correct Your Sleeping Posture

Your sleep posture plays a major role in reducing headaches. Avoid sleeping on your stomach, as this places strain on your neck and spine. The best position for headaches is sleeping on your back with a supportive pillow that keeps your neck in a neutral position. If you prefer to sleep on your side, make sure your pillow is thick enough to maintain spinal alignment.

5. Keep Your Shoulders Back

Good posture involves more than just sitting up straight—it also means keeping your shoulders back. Rounded or slouched shoulders contribute to neck strain and headache pain. Focus on gently pulling your shoulders back and down, engaging your upper back muscles, which can alleviate tension in the neck and upper back.

6. Avoid Forward Head Posture

Forward head posture (when your head juts forward while you sit or stand) is a major contributor to headaches, especially tension headaches. To correct this, gently tuck your chin in as if you were making a double chin. This helps realign your neck and spine, reducing muscle strain that can lead to pain.

7. Strengthen Your Core Muscles

A strong core helps support your spine and encourages proper posture. Engage in exercises like planks, bridges, and abdominal crunches to build strength in your lower back, abs, and pelvic muscles. A strong core reduces the risk of developing neck pain, back pain, and headaches.

8. Use Ergonomic Furniture

Invest in ergonomic furniture that supports good posture. Look for a chair with lumbar support that supports the natural curve of your spine. Your desk should be at a height where your elbows are at 90-degree angles when typing. A proper ergonomic setup reduces strain on the body and helps alleviate headaches caused by poor posture.

9. Be Mindful of Your Jaw Position

Jaw tension and TMJ (temporomandibular joint) dysfunction can lead to headaches. Pay attention to your jaw position during the day—avoid clenching your teeth and try to keep your jaw relaxed. If you experience jaw pain or discomfort, consider consulting a healthcare provider for advice on treating TMJ.

10. Keep Your Head Aligned When Looking at Your Phone

With the rise of smartphone use, "tech neck" has become a common issue. Looking down at your phone for extended periods strains your neck muscles and contributes to headaches. Instead, bring your phone up to eye level to reduce strain and avoid bending your neck downward for long periods.

Conclusion:

By making these simple posture adjustments, you can significantly reduce the frequency and severity of headaches. Remember, your posture is one of the most effective tools you have in managing headache pain. Implement these tips in your daily life, and watch how your body responds with less pain and greater comfort.

Enroll in Ergonomicology:

For a deeper dive into how posture affects headaches and to learn advanced techniques like the Pitts Technique, consider joining MigranaMD’s flagship course “Ergonomicology”. This course, created and taught by a neurologist and headache specialist dr. Tom Pitts, will help you fully understand the connection between posture and headaches, giving you the tools to prevent and alleviate pain long-term.