Headaches: Working From Home

Getting headaches while working from home?

Headaches are really common in this day and age and it is likely that all of us will experience one at some stage in our life. 

As mentioned in one of our other blogs (Headaches) there are many different causes, but the ones that physiotherapist’s can help the most with are cervicogenic headaches (where the headache is coming from your neck). 

Will It Get Better

If the cause of your headache is purely from your neck then yes, it should have a positive response to physio treatment.

If you do experience headaches, it is important not to lose hope. You may discover that you start to feel better after a few treatments and then find your headaches start to return. This is when it is really important to continue with the required sessions recommended by your health practitioner.  

In chronic cases, we commonly see that headaches can fluctuate up and down depending on your work load, stress and other environmental factors.

Once we find that your headaches are under control, we will spread out your treatment to every 4-6wks until you no longer require physiotherapy. 

If your headaches do not settle as we would expect, we may send you for a check up with your GP to ensure that there are no underlying causes. 

Ways That You Can Self-Manage At Home


  • Heat packs
  • Self-massage
  • Avoiding poor sustained postures such as slouching
  • Stretches and exercises (as shown below)

Working From Home? Give These Exercises And Stretches A Go:


Levator Scapula Stretch

  • Bring your chin to your chest 
  • Turn your head to look into opposite armpit 
  • Hold the stretch for 30 seconds and repeat 3 times to both sides.

Upper Trapezius Stretch

  • Bring your ear to your shoulder 
  • Hold the stretch for 30 seconds and repeat 3 times to both sides.

Shoulder Rolls

  • Bring both shoulders forward then roll them back in a circular motion. Repeat 10 times.

  • Move chin backwards, (like you are giving yourself a double chin) use your hand for extra pressure. Repeat 10 times. 

Do not continue with any of these exercises if they are too painful. If you are experiencing headaches, feel free to talk to your local physiotherapist for some guidance. 

How Can Physio Help

Your physio can help decrease your pain levels of your headaches by using a range of techniques. 

These include: 

  • Neck joint mobilisation 
  • Deep tissue massage 
  • Trigger point therapy 
  • Acupuncture and dry needling 
  • Specific exercises and stretches  
  • Posture education 
  • Advice to prevent aggravating factors 
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