Headaches on the Job: Getting Around the Pain

Your job wouldn't be typical if it didn't include occasional stress. Unfortunately, stress and headaches go together like picnics and ants. Even though you can't always avoid the causes of stress, there's much that you can do to relieve headaches.

Anatomy of a Stress Headache

We humans aren't as modern as we may think. Our bodies react to stress by getting ready to fight or run away, and neither response goes over too well in an office setting. When we don't relieve the tension by taking physical action, the muscles, especially those in the head and neck, may remain tensed up until the stress is gone. The tensed muscles can spasm and cause a headache.

Office Conditions Can Cause Headaches, Too

Another common cause of headaches is poor posture, often due to improper seating height, an incorrectly tilted computer monitor, glare or poor lighting. Your neck may be thrust forward or craned at an angle, causing tense muscles in the back of your head and neck, and resulting in a nagging headache. Adjust your office furniture and computer so you can sit up straight with your head balanced on top of your spine. And adjust the lighting and the direction your monitor faces so you're not squinting through a glare.

Taking Care of Your Headache

Try these exercises to relieve your headache:

• Stretching: 1. Tuck your chin in and gently turn your head to the right. Hold for six seconds. Do this three times, then repeat on the other side. 2. Lean your right ear toward your right shoulder. Then slowly roll your head in an arc down toward your chest, continuing toward your left shoulder. Repeat several times in both directions.
• Cold or hot therapy: Apply ice packs to your neck and forehead. Some people find that a hot, steaming towel works better for them.
• Massage: With your right hand, massage the left side of your neck and the hollow at the base of your skull. Then massage the right side with your left hand. With the fingertips of both hands, massage your temples and forehead in circular motions.

Working With Stress

If headaches are telling you there is too much stress in your life, take steps to eliminate as many causes of stress as you can. To cope with the stress you can't avoid, explore stress-reduction techniques, such as exercise, meditation, relaxation and deep breathing.

Check Your Diet

Certain foods or food additives, such as aged cheeses, chocolate, red wine and monosodium glutamate, cause headaches in some people. To find out if you're sensitive to these things, eliminate them from your diet and see if your headaches disappear. If your headaches persist, and if you get no relief from shortterm use of over-the-counter painkillers, call your doctor.

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