Causes of cervicogenic headaches: Muscle tension, poor posture, stress are the biggest culprits

Causes of cervicogenic headaches: The common causes of cervicogenic headaches include poor posture, neck injuries, muscle tension, cervical spine disorders, and degenerative changes in the spine (Image: Canva)

After long hours of work or screen time, if you often wake up with a dull, throbbing pain at the base of your skull, extending to your forehead and behind your eyes, you may have cervicogenic headaches. Look out for neck stiffness and restricted movement. It is crucial to address these headaches promptly, as they can significantly impact your daily life.

Cervicogenic headaches can be debilitating and affect your quality of life if left untreated. The common causes of cervicogenic headaches include poor posture, neck injuries, muscle tension, cervical spine disorders, and degenerative changes in the spine.

Try these lifestyle changes that can effectively help combat cervicogenic headaches and improve your neck health:

Improve your posture: Maintaining good posture is essential for preventing cervicogenic headaches. Avoid slouching and ensure that your workstation is ergonomically designed to support proper alignment of the spine. Take regular breaks to stretch and adjust your posture throughout the day.

Engage in regular physical activity: Regular exercise helps to strengthen the muscles supporting the neck and spine, reducing the risk of cervicogenic headaches. Include exercises that focus on neck and shoulder strength and flexibility, such as neck stretches, shoulder rolls, and gentle yoga poses.

Manage stress: Chronic stress can exacerbate muscle tension and contribute to cervicogenic headaches. Practice stress-reduction techniques such as deep breathing exercises, meditation, mindfulness, and relaxation techniques to alleviate tension and promote relaxation.

Avoid prolonged screen time: Excessive screen time, whether from computers, smartphones, or tablets, can strain the neck muscles and exacerbate cervicogenic headaches. Take regular breaks to rest your eyes and stretch your neck and shoulders. Adjust the height and angle of your screens to reduce strain on the neck.

Keep yourself hydrated, eat healthy: Dehydration and poor nutrition can contribute to muscle tension and headaches. Stay hydrated by drinking plenty of water throughout the day, and maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and alcohol consumption, as they can trigger headaches.

Improve sleep habits: Poor sleep quality or inadequate sleep can worsen cervicogenic headaches. Establish a regular sleep schedule and create a relaxing bedtime routine to promote restful sleep. Invest in a supportive pillow and mattress that properly aligns the spine and supports the neck.

Consult a doctor: If lifestyle changes alone do not help reduce cervicogenic headaches, seek professional help from a doctor specialising in headache management or physical therapy. They can provide personalised treatment options such as manual therapy, exercises, spinal manipulation, and relaxation techniques tailored to your specific needs.