Why bad posture can cause headaches and what to do about it

Our posture isn’t something that we think about on a daily basis, but it should be considered when making lifestyle choices to become healthier. 

While many of us have been known to keep our necks bent down to look at our phones multiple times throughout the day, bad posture is also evident in the way we sit at a desk or even just walk down the street. Slumped shoulders and slouching are prime examples of incorrect posture.

Bad posture shouldn’t be brushed off, as it can cause health issues as you age if it’s not addressed. It can be the cause of many long-term effects that can interfere with your day-to-day activities. 

Common health issues that poor posture can cause

Here are a few possible health issues that can stem from improper posture:

• Neck, shoulder and back pain.
• Stiffness.
• Fatigue.
• Poor balance.
• Shallow breathing. 

Another possible symptom of bad posture is headaches. If you find that you’re consistently taking over-the-counter pain medications to relieve your headaches, then your posture should be considered as a possible cause.

How your bad posture can be giving you headaches

Even though many people believe posture is simply about the position of your spine, shoulders and neck, it can actually have effects throughout your entire body, including your head. Tension headaches and migraines are quite common for people struggling with bad posture.

Incorrect posture can have a variety of causes leading to headaches. Here are a couple of possible reasons that you have headaches stemming from bad posture. 

One reason is neck misalignment, which is also referred to as upper cervical misalignment. Neck misalignment is a condition that means one of the vertebrae in your neck shifted out of place. This causes the vertebrae to rub against your spinal cord. It can also result in muscle tension that affects the nerves moving up your spine and squeezes the vessels that transport blood to your brain. Muscle tension can play a huge role in headaches.

Forward head posture (FHP) is one of the most common characteristics of incorrect posture. It refers to the positioning of your neck as you’re leaning slightly forward and looking down. This causes a hyperextension of your upper cervical vertebrae coupled with a forward translation of the cervical vertebrae. 

This is a position we often settle into while looking at our phones. As people tend to keep their neck at this angle for long periods of time as they scroll, it can result in pain, including headaches. Mid-back discomfort, chest pain and numbness in the hands can also occur from FHP.

How to improve your poor posture

Now that you know how your headaches and incorrect posture are connected, it’s time to determine how to remedy it. It’s important to remember that there is no quick fix for bad posture; it won’t happen overnight. But here are three small adjustments you can make to your daily living that can slowly improve your posture over time: 

1. Daily reminder — When you’re sitting at your desk or a table, give yourself a quick reminder to sit up straight. While it might not be something that’s consistently at the front of your mind, you might realize that your forearms are resting on the surface of your desk or that your back isn’t touching the back of your chair. This shows that you’re leaning forward and should straighten up your spine to sit up properly.
2. Proper desk setup — Many people who sit for extended periods of time are those who work in an office. Having a desk and chair that reinforces good posture can have positive long-term effects. Your chair should have the proper back support, and your desk should keep your computer monitor at eye level. This can be accomplished with adjustable desks, which can help to prevent slouching.
3. Physical therapy — Booking an appointment with a physical therapist can help you learn exercises and stretches needed to break bad posture habits. Their manual therapy techniques can help relieve the muscle tension that can be causing your headaches. The strengthening techniques for your shoulders and neck can also prevent long-term effects from incorrect posture.

Alliance PTP is ready to help you find top-notch PT for headaches caused by bad posture

At Alliance Physical Therapy Partners, we’re proudly bringing together physical therapy practices across the country to help people get the high-quality PT they need. 

Want to see a physical therapist in person? We can put you in touch with an Alliance PTP partner that’s close to you and that can help you address headaches caused by bad posture. 

Not keen on in-person PT sessions or not close to an Alliance PTP partner? No worries. We also offer effective and affordable virtual physical therapy through our Agile Virtual Physical Therapy platform. 
Come find help for your injury or chronic condition today!