Headaches can be frustrating and debilitating, affecting daily life, work, and overall well-being. While there are various causes of headaches, one often-overlooked factor is poor posture.

As a chiropractor in Melbourne, I regularly see patients whose headaches are linked to how they hold their bodies throughout the day.

In this article, I’ll explain how posture can cause headaches and offer tips for improving your posture to reduce or eliminate these painful episodes.

How Does Poor Posture Cause Headaches?

Our bodies are designed to move, and modern life often places strain on key areas—especially the neck, shoulders, and upper back. When you sit for long periods or hunch over devices, your muscles have to compensate for the unnatural position.

Over time, this leads to tension, particularly in the neck and upper spine, which can cause what’s known as a tension headache. Poor posture creates stress in these areas, which irritates muscles and nerves, resulting in headache pain that often starts in the neck and radiates to the head.

Types of Headaches Linked to Posture

Poor posture can contribute to various types of headaches, often resulting from muscle tension, nerve compression, or spinal misalignment. Recognising which types of headaches are linked to posture can help in identifying effective treatment approaches. Below are some common headaches associated with posture problems.

  1. Tension Headaches: The most common headache related to posture. Caused by muscle tension, it often feels like a tight band around your forehead.
  2. Cervicogenic Headaches: These originate from problems in the cervical spine (neck). Issues like joint misalignment or muscle strain due to poor posture can trigger these headaches.
  3. Migraines: Though more complex, poor posture can sometimes exacerbate or trigger migraines, particularly if it increases neck or upper back tension.

Common Postural Mistakes That Trigger Headaches

Can Some Headaches Be Associated with Poor Posture

Posture plays a huge role in how we feel, particularly when it comes to headaches. Here’s a detailed look at the most common postural mistakes that could be causing your headaches:

1. Forward Head Posture (Text Neck)

With the increasing use of smartphones and computers, many people unknowingly adopt forward head posture, also known as “text neck.” This occurs when the head juts forward, placing extra strain on the neck muscles.

Since the human head weighs between 4.5 and 5.5 kg, even a slight forward tilt can dramatically increase the pressure on your neck. Over time, this leads to tightness in the neck muscles, which can trigger tension headaches.

Additionally, forward head posture compresses nerves in the cervical spine, contributing to cervicogenic headaches. This type of posture not only affects the neck but can also lead to upper back discomfort, exacerbating headache symptoms.

2. Rounded Shoulders

Slouching or allowing the shoulders to round forward is another common postural mistake that can cause headaches. When your shoulders are rounded, it shifts your upper back out of its natural alignment, leading to muscle strain and tension in the upper back and neck. This posture also affects the alignment of your spine and can compress the nerves in the cervical spine, triggering headaches.

Rounded shoulders are often a result of prolonged sitting, particularly if you work at a desk for extended periods without proper support. As your shoulders round, it limits your chest’s ability to expand properly, affecting breathing, and further contributing to physical discomfort.

3. Prolonged Sitting or Slouching

Many people sit for long hours without paying attention to their posture, which leads to slouching. Slouching places pressure on the lower back, upper spine, and shoulders, causing muscular imbalances and tension. When the muscles in your upper back and neck become tight from poor sitting posture, it can lead to the development of tension headaches.

Improper sitting posture often includes rounded shoulders and a forward head, compounding the risk of headaches. Over time, poor sitting habits can lead to chronic postural issues, making headaches more frequent.

4. Cradling the Phone

Another postural mistake people make is cradling the phone between their neck and shoulder when talking on the phone. This forces the neck into an unnatural position, creating strain on one side of the neck muscles. The uneven tension can lead to headaches, particularly if done for long periods throughout the day.

5. Leaning Over a Desk

When working at a desk, many individuals lean forward to view their screens, especially if the monitor isn’t positioned at eye level. This leads to upper back and neck strain, causing muscle tightness and headaches. Leaning forward not only strains your neck but also adds to overall spinal stress, contributing to both tension and cervicogenic headaches.

Chiropractic Care for Posture-Related Headaches

As a chiropractor, I focus on addressing the root cause of posture-related headaches by realigning the spine and correcting muscular imbalances. My approach typically involves:

  • Spinal Adjustments: Realigning the neck and spine to reduce tension and nerve irritation.
  • Postural Exercises: Providing specific exercises to strengthen key muscles and encourage proper posture.
  • Lifestyle Advice: Recommending ergonomic changes at work or home to support healthy posture and reduce the likelihood of headaches returning.

Tips for Improving Posture

  • Take Regular Breaks: If you spend long periods sitting, stand up and move every 30 minutes.
  • Adjust Your Workspace: Make sure your computer screen is at eye level, and use a chair that supports your lower back.
  • Mind Your Posture: Keep your shoulders back and your head aligned with your spine, especially when using your phone or computer.
  • Strengthen Core Muscles: Core exercises can improve overall posture, helping to support your spine and reduce strain.

When to Seek Help

If you experience headaches frequently and suspect poor posture may be to blame, visiting a chiropractor can be a great first step. At Flynn Chiro, I assess your posture and any musculoskeletal issues to create a treatment plan that can reduce your headaches and improve your posture. It’s important to address these issues early to prevent them from worsening.