Painful Headaches–Computer Neck
How Computer Neck Can Give you Painful Headaches!
Seven Natural Ways to Relieve Painful Headaches
by Cade Holmseth
What is Computer Neck?
Your head aches, your neck is stiff and painful, and your shoulders are tight..so tight they feel rock hard. You’ve tried aspirin, ibuprofen, and Advil but nothing makes you feel better. What is going on?
You have “Computer Neck!” There are a number of reasons to get this type of problem, working a desk job is one of the most notable. There are 8 small muscles under the base of the occiput (the big bumpy part on the back of your head). These muscles are called the suboccipitals because they are connected underneath the occiput. They are small but responsible for a lot of work lugging an 18-20 lb head around. When you tilt your head down to read
something on your desk, or more so when jutting your chin forward to look at the computer screen, these muscles are hard at work. These movements are often over exaggerated in the work place and done repetitively all day long. This leads to strain and overuse. Often the tension or pain will creep down into the shoulders. Sometimes it finds its way up to the back of the head or even across the scalp to just above your eyebrows. By the time this happens, you’re probably already in the grasp of a headache.
As a side effect of these repetitive neck motions the muscles on the sides and front of the neck will often get sore and tight as well. These flat muscles are called the “scalenes.” Once they become tight, they tend to continue being tight until massaged out. Because of the location, it’s really hard and impractical to try and stretch them. It’s not uncommon to feel a burning or pulling sensation when a massage therapist performs deep tissue work and trigger point therapy on them, however, you’ll likely be grateful when it’s done.
My experience with this type.
This is by far the most common structural issue I have come across with headache clients. These 8 little muscles get so overworked that they can’t help but end up in spasms and develop trigger points. Trigger points (TrP) can develop in tight or damaged muscle tissue and often show up as nodules (knots) of bundled tissue. When pressed and released, they can release the pain pattern across a whole muscle or muscle group.
I find that my clients also store a lot of emotional baggage in the muscles of the shoulders and neck. By far and large, headaches of this nature are the most common ones mistaken for migraines, and much more frequently than you might think. Most of my “migraine” sufferers don’t generally seem to have the symptoms of migraines and are “fixed” by tension headache techniques within minutes.
What do I do to diffuse the problem?
I like to work the neck with my client lying on their back. With the head being as heavy as it is, I can use gravity to get good pressure into the muscles. I like to perform a couple of stretches like the one mentioned in #2 above. The passive stretching is done much easier by someone else, which lets you focus on relaxing. Typically, I’ll combine multiple techniques such as steady direct pressure, hot towels, and essential oils to address the problem from all the angles I can fit into a session. Muscles really respond to multiple techniques at once.
Tips to relieve headache pain
1. Lie back in a tall chair or on a bed to allow your neck muscles to rest and recover at night.
2. From a standing position, drop your chin to your chest and let gravity stretch out those muscles for 30-90 sec. You can also make big, slow,
full circles with your neck to loosen things up.
3. Get 2 tennis balls and put them in a long sock and tie it off so they don’t roll around or slip. Lie down with the tennis balls nuzzled up under the base of your head on either side of your spine. Lay there (as long as it’s comfortable) up to 2-5 min. Gravity will take your head and apply pressure to those muscles with the tennis balls. *hint – depending on your size/structure, you may need to hold the tennis balls with your hands to keep them from sliding under the weight of your head.
4. Use a tool such as a Thera Cane or an accu-massager to pinpoint tension in this area and release the trigger points (tight bundles of muscle, TrP). Find these bunched up “knots” and apply pressure slowly for up to 1-2 minutes at a time to get them to let go.
5. Use a drop or two of Therapeutic grade peppermint essential oil on the chin or under the nose and/or rub 2-4 drops on
the base of the head under the occiput. The scent of peppermint has been shown to reduce or relieve headaches. The oil itself has been shown to absorb into the skin and relax musculature.
6. Put an ice pack or cool towel across your
forehead and under the base of the head at the the occiput.
7. And the most obvious and effective solution is to call me and allow me to help you heal this pain pattern. Then the tips above will work better to keep you feeling great. A regular massage is one of the best ways to allow your body to do its work.
So whether you work in a desk job or slump in front of a tv, you now have 7 natural ways to relieve painful headaches or “Computer Neck” headaches.
Cade Holmseth, who owns a massage studio in St. Paul, is an expert when it comes to healing massage therapy . To find out everything about sports and massage therapy , visit his website at Hands of Health Bodywork.