Hi again. Dr. Dennis Barley here, your chiropractor for headaches in Fairhaven, MA.
Let’s talk about what you can do at work to relieve your headache.
If you’re sitting down at work, first of all, you have to make sure that your desk, your ergonomics are okay, and the way your desk and your seat are situated. The first thing you want to know is that you should have your shoulders and arms relaxed.
So, many times we do this typing. I don’t know if you’re doing this. What’s happening up
here with these muscles? They are getting tight. There’s an imbalance. They can create subluxations. There’s all kinds of issues there.
So, we have to make sure that our seat is raised up so that our hands are at 90 degrees here while we’re typing. The monitor should be straight on. It should not be off to one side or the other so we’re like this. You shouldn’t have a phone crooked in your neck.
So, those are not good things to do.
Some of the exercises that you can do just sitting at your desk, if you’re feeling it, besides the trigger point work I talked about, you can also just sit tall, take your neck, tilt it to one side for 10, 20 seconds.
Bring it back to center. Tilt again to one side for 10 or 20 seconds. Back. Rotate one side. Again, rotate again. Look up. Look down.
But what I like to do many times is anchor my hand on my chair.
Okay, so I’ve got my hand anchored underneath the chair, and I laterally bend my head to the left and look down to the floor.
When I do that coupled movement, I really get a good stretch on these muscles all the way into my shoulder.
Same on the other side. So, we do the same thing. I get a great stretch by doing
that just sitting at my desk.
The other thing to remember is always get up. Get up and stretch. If you want to you can get up and stretch your entire back. Down.
Okay, so you can do all kinds of stretches while you’re sitting at work. That’ll help with neck tension and headaches.