Most people at one time or another will suffer from a muscle tension headache. Hectic daily schedules, job deadlines to meet, family obligations, poor posture habits and even illness are just some of the stressors for tension headaches.
You may be surprised to know that most muscle tension headaches can be easily treated and prevented without the use of medications. As a matter of fact, it is best not to rely on medications because you are only treating the symptoms of muscle tension headaches and not the underlying cause. These useful tips will help you decrease muscle tension at work and home.
1. Start becoming more aware of your posture at work and at home.
2. Stretch your neck, shoulder and back muscles after you have been sitting or standing for long
periods. Especially if you feel a muscle tension headache coming on.
3. When sleeping, make sure your neck is supported by a good pillow and in a "neutral position". Use a pillow that is designed to support the natural curve of your neck.
4. Make sure your computer monitor sits directly in front of you and the screen is eye level. This will keep the head in a more neutral position which decreases muscle fatigue.
5. Place your keyboard at a position level with your forearms. When your forearms and hands don't have to reach for the keyboard, they are less likely to fatigue.
6. Get an adjustable chair so you can sit comfortably without having to reach for the floor with your toes. Make sure the chair has adjustable height, arm rests and good low back support.
7. See if there is any way to adjust your work environment to put less stress on your low back, hips, knees, shoulders and neck. Example: Do you have to lean forward all the time to perform a task? Try and raise your work higher so you don't have to bend as much.
8. No matter what kind of work you do take frequent "mini-stretch" breaks to prevent overuse injuries. These only have to last 1 to 2 minutes and provide an easy way to prevent a muscle tension headache.
9. Exercise to strengthen the postural muscles (neck, shoulders, back and abdominals).
10. Make sure your work area has proper lighting. Having to squint or push your head forward in order to see things increases eye and neck muscle tension.
You may be surprised to know that most muscle tension headaches can be easily treated and prevented without the use of medications. As a matter of fact, it is best not to rely on medications because you are only treating the symptoms of muscle tension headaches and not the underlying cause. These useful tips will help you decrease muscle tension at work and home.
1. Start becoming more aware of your posture at work and at home.
2. Stretch your neck, shoulder and back muscles after you have been sitting or standing for long
periods. Especially if you feel a muscle tension headache coming on.
3. When sleeping, make sure your neck is supported by a good pillow and in a "neutral position". Use a pillow that is designed to support the natural curve of your neck.
4. Make sure your computer monitor sits directly in front of you and the screen is eye level. This will keep the head in a more neutral position which decreases muscle fatigue.
5. Place your keyboard at a position level with your forearms. When your forearms and hands don't have to reach for the keyboard, they are less likely to fatigue.
6. Get an adjustable chair so you can sit comfortably without having to reach for the floor with your toes. Make sure the chair has adjustable height, arm rests and good low back support.
7. See if there is any way to adjust your work environment to put less stress on your low back, hips, knees, shoulders and neck. Example: Do you have to lean forward all the time to perform a task? Try and raise your work higher so you don't have to bend as much.
8. No matter what kind of work you do take frequent "mini-stretch" breaks to prevent overuse injuries. These only have to last 1 to 2 minutes and provide an easy way to prevent a muscle tension headache.
9. Exercise to strengthen the postural muscles (neck, shoulders, back and abdominals).
10. Make sure your work area has proper lighting. Having to squint or push your head forward in order to see things increases eye and neck muscle tension.
About the author:
Richard is a clinical physical therapist and health promoter. Are you concerned about your current health problems? Find out what exercise and genuine, super nutrients can do for your body. Visit http://www.squidoo.com/ways-to-workout-at-home-ideas today!
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