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

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.