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Showing posts from tagged with: Headaches

Five ways to tell if your headache is  caused by your neck ?

Five ways to tell if your headache is  caused by your neck ?

  1. Does your pain start at the top of your neck and then spread around to the front of your head?
  2. Does moving your neck make the pain worse?
  3. Does prolonged sitting make your headache worse?
  4. Do you have light headedness or dizziness?
  5. Is your headache eased by pressure to the base of the skull?
If the above are not the case with you, then your headache may be caused by other factors and it is recommended that you consult your doctor.   How to prevent your headaches:  
  • Check your posture, think tall. Your shoulders should be relaxed, your chin tucked in and your head level.   Your neck should feel straight and relaxed.
Bad posture is one of the main contributors of neck pain and sometimes headaches. The rule is to keep the head in a neutral position. Many of us tend to hunch or bend the neck forward while reading or working at the computer. In some offices the computer may be at a much higher level than the head, causing the individual to look up for extended periods. Sleeping with your neck too high or too low can cause neck pain and headaches, as well as a mattress that does not support the natural curve of the back.
  • Check your sitting position: especially if you are in a sustained position for long periods. You may need to stretch frequently throughout the day.
 
  • Check your pillow: A memory foam pillow is best for most people.  Do not use more than one pillow.
 
  • Relax: watch that you are not clenching your teeth, or hunching your shoulders.  Learn to recognize when you are tense and learn how to relax. Taking deep breaths or applying a heat pack to the tense muscles may help.
 
  • Exercise: You need to keep your muscles and joints flexible and strong. You will be prescribed an exercise program that is appropriate for you.

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Ergonomics – Guidelines for healthy computer use

Guidelines for healthy computer use

 
  • Move and stretch every hour to promote blood flow
  • Respond to any feeling of discomfort by changing position
  • Add variety to your tasks
  • Make sure you are sitting correctly and have your workstation set up to avoid strain

Posture

  • Relax shoulders
  • Elbows at 90 degrees
  • Forearms level
  • Head upright and looking forward
  • Neck lengthened
  • Back supported by chair
  • Use a lumbar support
  • Feet fully supported on floor or footrest

Workspace

  • Place items close to your position based on how often you use them. Regularly used items should be           placed within easy reach
  • If you are using the phone a lot look into a head set or speaker phone. Never cradle the phone           between the side of your head and your shoulder.

Chair

  • Adjust seat height so that feet or flat on floor or foot rest with your knees at or slightly below the           level of your hips
  • With your bottom pushed into the back of the seat, adjust the back rest height so that the lumbar           support is in the lumbar or curved area of your spine
  • Recline the back rest angle between 95-110 degrees so that both the upper and lower part of the           back is supported
  • Adjust the armrest height so that your shoulders are not elevated

Computer

  • The top of the monitor should be positioned at eye level
  • Torso must not be twisted
  • Keyboard and mouse should be just below elbow level
  • Keyboard should be centered in front of you Adjust the keyboard tit so that your wrist is in neutral (straight)
  • Monitor should be about arms length away
  • Lighting should be even and glare free

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