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Tension Headaches at the
Office
A common complaint in and out of the workplace is
headaches. Headaches felt across both sides of the forehead, often extending
from the base of the skull, up and over the scalp are referred to as tension
type headaches. The dull, pressure-like pain is generalized, and usually worse
in the back of the neck, scalp or forehead area. An exact cause is not known,
but each individual commonly has triggers that "set off" an episode.
Potential triggers include :
* Stress.
* Depression and anxiety.
* Lack of sleep or changes in sleep routine.
* Skipping meals.
* Poor posture.
* Working in awkward positions or holding one
position for a long time.
* Lack of physical activity.
* Occasionally, hormonal changes from
menstruation, pregnancy, menopause, or hormone use.
* Medication side effects or overuse of headache
medication.
**A headache that is severe and abrupt,
accompanied by fever, stiff neck or rash, or associated with trauma or exertion
needs immediate medical attention.
A checkup with your physician can address
medication, hormonal or mental health causes. Your physician will also rule out
underlying conditions such as jaw, neck or shoulder inflammation or arthritis
which can be causing the headaches. If after review with your physician it is
determined that musculoskeletal factors may be your trigger, referral to a
physical therapist is often made. Utilizing a knowledge of anatomy, body
movement, ergonomics and exercise prescription, treatment focuses on changing
lifestyle habits. The goal is to improve posture, body positions in work duties,
and tolerance to increasing physical activity. Training is given in convenient,
simple and effective daily tips and exercises to move from relieving a headache
to preventing a headache!
That said, short- term relief is also important.
Ice packs to the neck, supportive postures (e.g. brief rests tipped back in your
office chair, good sleep postures at night, ergonomic adaptations of your work
station), and medication approved by your physician help with managing immediate
pain. The critical piece in long- term management however, is changing the
trigger pattern to prevent the headache.
Focusing on changes in the office setting let's
look three tips: mix up your work duties, get moving and perfect your posture.
Mix it up:
Change your work tasks to prevent prolonged positions or repetitive
duties. For example, stand up while you take a phone call and shift from one leg
to the other to allow leg and core muscles to activate. Or do your filing after
each project rather than putting the whole pile away at the end of the day. This
allows different muscles to work and will ease the fatigue that brings on spasms
after staying with the same task for too long. You will know you have been there
too long if you start stretching or shifting your position or if you get a
burning or muscle discomfort. Try to get up and move before you ever feel those
things. If you need to sustain a posture for a long time, take a break and
reverse the action. For example, if you have to lean forward over a table, for a
break stand erect and squeeze your shoulder blades together holding a full 60
seconds allowing your chest to expand forward.
Get moving!
Walk on your lunch hour, swing your arms when you walk to the washroom,
or use the stairs. At your desk do neck stretches, shoulder shrugs or squeeze
your shoulder blades down and back opening up your chest area. You can program
your computer to remind you to do these simple exercises each hour, or do a
series in between tasks.
Perfect your
posture. When your head lines up with your neck, spine and pelvis there
is less demand on your neck muscles, the flow of blood up the spine to the brain
is not impeded, and there is more support to your shoulder movements provided by
your core muscles (abdomen and back muscles).
Posture is affected by muscle imbalances (muscles
being too tight and/or too weak), habit (like a favorite sleep posture), or
other factors such as compensating to utilize the clearer vision in the lower
lens of bifocals by tipping your head back. Stretching and strengthening the
appropriate muscle groups will correct these imbalances and create good posture
habits. Ergonomic evaluation of your work station by a physical therapist or a
specialist in your company may assist you with simple changes (like raising your
chair height or getting a head set for your phone) that can make dramatic
improvements in how you feel.
Helping Yourself:
Taking the 60 seconds to stretch at your desk,
not skipping lunch, getting up for a walk even though you don't feel like it,
are the commitments you must make to yourself to shut down your "triggers."
Educate yourself on treatment options and headache causes at reputable sites
like the one below. You can learn self- massage techniques, breathing for
relaxation, or a particular exercise routine to further relieve and prevent your
headaches, but this is individual to each person's needs. Treatment is best
accomplished through meeting with a professional to assess your symptoms and
provide a personalized program. With commitment and professional guidance
tension-type headaches can be well managed or eliminated, making your time in
the office more productive and improving your overall quality of life.
REFERENCE
www.mayoclinic.com
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