From morning meetings to after-hours emails, screen time is part of modern life, and so are the posture-related headaches that come with it. If you often wrap up the workday with neck pain, sore eyes, or a lingering headache, your posture could be playing a bigger role than you think.
Long hours at a desk and poor ergonomic habits can put pressure on your spine and the surrounding muscles. Over time, this strain may lead to tension headaches or cervicogenic headaches that start in the neck and radiate upward.
How modern screen time and desk work can cause posture-related headaches
Forward Head Posture
Desk jobs can lead to forward head posture, which happens when your head leans forward of your shoulders as you work.
This position can strain your neck muscles and compress the cervical spine joints. Over time, this can contribute to:
- Increased neck tension
- Pressure on spine joints
- Posture-related headaches
Long Hours at a Desk
Spending long hours at your desk without taking breaks can put stress on your body. This constant strain can lead to:
- Muscle tension buildup
- Disruption in nerve function
- Neck joint irritation that causes headaches
Your Desk Setup
A poor desk setup can worsen these issues. For example:
- A low screen or lack of back support adds tension
- This leads to fatigue and reduced mobility
- Results in ongoing discomfort
Excessive Screen Time
Staring at a screen for long periods adds further strain on your body. Excessive screen time can cause:
- Eyestrain, including headaches, blurred vision, and dry eyes
- Increased neck and shoulder pain due to poor posture
- Further aggravation of spinal tension
Tips to manage posture-related headaches
Start by improving your desk setup. Make sure your screen is at eye level, and adjust your chair so your knees, hips, and elbows are at ninety-degree angles.
A footrest can help maintain spinal alignment, and a chair with proper lumbar support is essential. If possible, a sit-stand desk allows you to shift your posture throughout the day.
It’s also important to take short breaks every 30 to 60 minutes. Simple stretches like chin tucks, shoulder blade squeezes, and neck rolls can relieve tension and keep you moving.
Over time, building these habits into your routine can improve posture, reduce posture-related headaches, and support long-term spinal health.
Chiropractic care for posture-related headaches
If your symptoms continue, chiropractic care may help. Your Northcote chiropractor will assess your spine and posture for patterns that may be triggering headaches. Some patients notice a reduction in posture-related headaches after treatment, and some may also experience better posture, improved sleep, and more energy.
Dr Chris takes a holistic approach, combining chiropractic care and kinesiology in each session. Dr Chris tailors chiropractic treatments to suit your lifestyle, whether you sit all day or stay active. Please note that results may vary, and ongoing care may be necessary to support long-term well-being.
Speak to your Melbourne chiropractor at Northcote Health & Wellness and make an appointment today.
