Tension Headache/ Cervicogenic Headache associated with neck pain- Get relief through postural correction exercises

Did you know that 20-25% of chronic and recurrent headaches are diagnosed as Cervical Headaches and are related to Bad/Faulty posture and musculoskeletal impairments.

Bad posture or postural dysfunction is when our spine is situated in an unnatural position for extended period of time due to repetitive daily activities of life. Sitting at desk all day long, looking at your computer or smartphone, while slouching in a chair, hunching the back,poor core stability , tend to develop a Poor Posture for many people. Often there is associated tension in the posterior cervical muscles leading to cervicogenic headache associated with neck pain and stiffness.

We need to activate the weak and stretch the tight muscles.

Forward Head Posture

The most commonly adapted bad posture is Forward Head Posture which is characterized by -Slouching shoulders and -Rounded upper back.

We need to activate our muscles in the posterior chain and Stretch and relax the anterior chain muscles. Some of the most effective exercises to improve this posture are listed below-

1.Chin tuck exercise

This one is an Exercise to reduce tension headache, neck pain and stiffness, helps improving postural alignment and neck flexibility.

This can be done in sitting, standing against a wall or in supine lying. Look straight ahead, place a finger on the chin, now without moving the finger pull the Chin and head straight back until a good stretch is felt at the base of head and top the the neck. Hold it for for 10 seconds and repeat it for 10-15 times.

2.Reverse Plank Bridge

Keep your arms straight, pull your shoulder back and bring your shoulder blades together while tucking your chin. Push your chest up as much as possible and extend your spine.

This exercise activate your muscles like- Mid Trapezius, Rhomboids, Erector spinae and neck flexors; which become weak due to prolonged Forward Head Posture. Also it stretches your Pectorals, Long head of Biceps, Front Deltoid and neck Extensors- all of which become tight and shorten due to faulty posture and make the neck, shoulder and upper back slouching and rounded.

3. Scapular Retraction

This is another excellent exercise to improve your posture, prevent slouching shoulder, provides excellent stretch over the anterior chain, activate muscles like Rhomboids, Trapezius etc.

4. Plank

Plank is probably the simplest form of exercise to improve overall posture and to build core strength, if done correctly. While doing this, make sure that your legs are straight, don’t allow your lower back to sink, and look down at the floor.

Text Neck

This exercise is simply to stop looking down at your phone, instead bring your phone to you at eye level.

So yes, bad posture and it’s associated problems can be prevented, if you start early. You must be disciplined and train your body to achieve good posture. Simple things to do –

1. To have the awareness of what the bad posture actually is.

2. What exercises help improve your posture

3. Identify the daily activities that worsen the bad posture and do it with a better posture.