Abrupt changes of posture can trigger tension headaches. Avoid cradling a phone under your chin for more than a few minutes. Sit up straight and keep the head erect and the shoulders low while using the phone. Whether standing, sitting or lying, keep the shoulders down. Avoid hunching them up around the ears.
Avoid slouching or slumping at any time, especially while watching TV. Place the TV screen at the same level as your eyes and straight in front so that you avoid looking down or turning your head. Get up and walk around at least once per hour, roll and rotate the shoulders and neck, and pull the shoulder blades together several times.
Avoid working overhead with your arms and hands raised for long periods. Use a stepladder instead. Don’t permit your head to slump or hang forward. Always sit and stand tall, straight and upright. When sitting at a desk or working at a bench, change positions every fifteen minutes. Breathe through the nose, keep your tongue relaxed, and avoid grinding the teeth. Also avoid shallow breathing. Inhale fully and fill the bottoms of your lungs at each breath.
Reading or working in a poor light is a common cause of headaches. Use a bulb with a minimum power of 60 watts directed down over your shoulder. We used a 250-watt soft white light bulb mounted overhead while writing this book. Fluorescent lighting is even better. The older you are, the stronger the light you should have.
Poor posture while slouched over and reading in bed can also contribute to tension headache. Avoid reading in bed with your head propped up on pillows. Instead, sit upright in bed with a pillow under your knees to prevent pressure on muscles in the lower back. Always sleep on a pillow. Sleeping without a pillow causes more blood to flow to the head, setting the stage for a migraine attack.
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