Staying in a slouched position all day long whilst looking up at a screen with gravity acting on our bodies causes a position called forward-head carriage. Forward-head carriage means that our necks are now put into a chronic position of stress and strain having to hold up the weight of our heads for long periods of time further away from our centre of mass.

An average head can weigh up to 3-4kg. Now imagine holding a 3-4 kg dumbbell with your arm close to your body compared to further away from the body’s centre of mass for long periods of time. It would be significantly more fatiguing to hold that load further away for longer periods of time which is what is happening to our necks in this position during sitting whilst looking up at a screen for long periods. The muscles and joints in our upper neck become stiff in these positions which causes irritation to the nerves in these areas. This can sensitise the nerves – causing symptoms of tension headaches (tension and pain starting from the back of the head that spreads over the top of the skull into the forehead and behind the eye sockets).

Management of these types of headaches begin with identifying the aggravating factors and trying to set up preventative measures against these factors (e.g. sitting for prolonged periods with forward-head carriage). Prevention is the first step in alleviating these symptoms. After identifying the cause and providing a solution (e.g. varying posture throughout the day with a standing desk), treatment using manual therapies (massage and dry needling) can be extremely helpful in providing relief and a window of opportunity where the patient is pain-free to perform specific rehab exercises that relieve tension in the upper neck joints and build the strength required to prevent instability in this area.

If you’re stuck suffering with these tension headaches, reach out to us and we’ll be able to provide the relief you’re looking for at Sydney Sports Physio and Fitness.