About 16% of the world’s population has a headache on any given day, according to research published in The Journal of Headache and Pain. Neurologists speculate that the number of people experiencing headaches has increased due to stress and lifestyle changes as a result of working from home more consistently.
“A lot of patients went from walking to and from the office and having that physical commute to now sitting at home,” says Dr. Britany Klenofsky, an assistant professor of neurology at the Center for Pain and Headache Medicine at Mount Sinai. “The lack of separation between work and home has affected people in more ways than one.”
Experts suggest the following tips to reduce the chances of developing headaches in the middle of a busy work day.
focus on your neck
Looking down at a computer or phone for an extended period of time is a common habit in the WFH culture that arose as a result of slouching in chairs and placing laptops on the lap. When the head tilts down, tension is created that affects the muscles of the neck and jaw, and can signal the brain to feel pain, experts explain.
“If you can minimize the tension in your upper neck, then you significantly decrease your chance of ending up with a headache,” says Helen Tufui, founder of The Headache Clinic in New Zealand.
Sit straight
Tufui also says to control his posture. The goal is to maintain a neutral spine with a slight arch in the lower back. Placing a towel behind the back can also help people sit up straight, as can investing in an ergonomic desk chair or laptop stand.
Changing your posture may seem awkward at first, but Tufui likens it to working out: it’s normal for your back muscles to ache a bit at first, but it’s a sign they’re working to keep you upright and will get stronger in the future.
take standing breaks
Experts suggest taking regular breaks to stand up and walk around, even if it’s just around your workstation. This can help relieve back and neck stress and give your eyes and brain a break from the screen.
“Start by standing up every few hours, then do it every hour,” says Klenofsky. “It will become a habit.”
Maintain a sleep routine
Sleep plays a role in stress and brain health, and therefore the likelihood of developing headaches.
Klenofsky recommends going to bed and getting up at the same time each day. Even sleeping more on weekends and getting up earlier on weekdays can disrupt sleep cycles and contribute to headaches, she says.
“It’s very important to maintain a strict sleep schedule,” says Klenofsky. “At the start of the pandemic, a lot of patients were coming in with headaches… We realized it was that shift… They weren’t coming in early anymore to [work].”
Sleep hygiene is key, says Tufui. She recommends “having a really good routine at the end of the day where you do the same thing, which ensures that when it’s time to sleep, your body knows what to do.” [to do].”
Eat regularly and stay hydrated
“The migraine brain becomes hungry and irritable,” says Klenofsky. If you can’t escape back-to-back lunch calls, experts suggest eating small snacks throughout the day.
Klenofsky recommends high-protein snacks like hard-boiled eggs or a handful of nuts.
Also, it’s easy to forget to hydrate when working from home, but drinking plenty of water will help prevent headaches. Experts recommend six to eight glasses a day for most adults.
follow your headaches
Neurologists suggest keeping track of when you have headaches, which can help you and your doctor determine which lifestyle factors, including sleep, exercise, and nutrition, might be playing a role.
“It helps us come up with a plan for whether or not we need to work to not only treat them now, but also prevent them,” says Klenofsky. “It speeds up the process of finding relief sooner rather than later.”
Source: fortune.com