Dealing skilfully with pain in everyday life
Beating tension headaches: Practical tips for office work and effective treatment with deep heat therapy
The alarm clock rings, you want to jump out of bed light-footedly, but a throbbing pain in your temples holds you back - not that headache again! You went to bed extra early last night because you were able to save yourself the long journey home thanks to working from home!
Headaches are one of the most common causes that can make our everyday lives more difficult. In times of working from home - and therefore not necessarily optimally equipped workplaces - this is not surprising. But it's not just the job - everyone probably suffers from headaches at some point in their lives. The causes vary and cannot usually be clearly identified, as there are more than 200 different types of headaches. In the following blog post, we explain the most common type of headache - tension headaches - and provide tips on how to get rid of them.
What are tension headaches and how do they occur?
Tension headaches are the most common type of headache, followed by migraines and the lesser-known cluster headache. Tension headaches are characterised by a dull, pressing pain, usually on both sides, and can last for a long time.
It is also typical that there are hardly any accompanying symptoms such as nausea and sensitivity to light and that they do not worsen with physical activity. Stress, working at a computer screen and a lack of fluids are the most common causes. Another common cause is staying in the same position for a long time, which often occurs during office work. A bent-forward posture, a poorly set-up workstation and a lack of exercise can lead to tension.
What helps against tension headaches?
The first resort is usually pain medication - this works quickly, but usually only for a short time. In addition, it does not eliminate the cause of the pain. To find this out, alternatives should first be tested and tried out in order to combat the pain in the long term and prevent tension.
Set up your workstation ergonomically correctly
The workstation should be set up in such a way that it allows an upright posture:
1. Make sure that your arms can rest loosely on the desk. You can best recognise this by the right angle of your elbow. If the chair is too low or the table too high, it pushes your shoulders towards your ears, which can lead to neck tension.
2. Look as straight as possible at the top edge of your screen. This should be positioned about an arm's length away from you.
3. The leg position also needs to be adjusted correctly. Make sure your knees are at right angles here too. These positions allow you to sit upright with as little strain as possible on your shoulders and neck. Ideally, you should also buy an ergonomic office chair with lumbar support and a standing desk so that you can change your position regularly.
Do gentle stretching exercises and move
Tension headaches often originate from the shoulder and neck muscles. Occasional stretching and mobilisation of the neck and shoulders can counteract this. To do this, perform shoulder circles: Lift your shoulders back up towards your ears and back down again towards the front. Perform this circular movement for about a minute. You can then tilt your head sideways towards your shoulder to stretch it further. Hold the position for around 30 seconds and then change sides.
In general, gentle movements stimulate the circulation and help the muscles to relax. Take regular walks to move your body and get some fresh air. You can also clear your head at the same time.
Include enough relaxation and sleep in your daily routine
Sufficient relaxation and sleep can alleviate and prevent annoying tension headaches. Plan fixed times for conscious relaxation in your diary. Relaxation techniques such as progressive muscle relaxation or meditative solfeggio music are best suited to this. Make sure you get enough sleep, which should be around seven to eight hours a night. If you have problems falling asleep or sleeping through the night, it also helps to perform relaxation techniques before going to bed.
Ensure sufficient hydration and a balanced diet
Our brain is the top organ when it comes to calorie consumption. Therefore, make sure you regularly take short breaks to have a snack. Nuts and wholemeal products are best for this. Drinking should not be neglected either. The guideline is 2-3 litres of liquid per day, preferably in the form of water and tea. Sweet drinks and alcohol can again favour tension headaches.
What can Calopad's deep heat and targeted physiotherapy do for your pain?
Calopad® Care offers an all-round programme against tension headaches. Practical online meetings, which can be held at home or in the office, can be used to analyse your workplace in detail. Our experts will help you to set up your workplace accordingly. You will also receive tips during the meeting to help you get your headaches under control and find out what could be the possible cause in your case.
In our Calopad therapies app, you will then have access to a treatment plan tailored to your symptoms with personalised exercises to reduce your headaches. If pain suddenly occurs, you can contact our experts at any time and are not tied to long waiting times. With the Calopad therapy device, you have an additional weapon against your pain. By applying deep heat to your neck, you can combat tedious tension and minimise headaches.
Would you like to actively do something for your health and stop headaches in their tracks? Then register today for a free, no-obligation info call with our physiotherapist Anima or get our practical Calopad deep heat device right away.
