Fix Your Posture and Prevent Headaches at Home and Work

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Introduction 

If you often suffer from headaches, poor posture might be the hidden cause. Instead of relying on painkillers, try these simple DIY fixes to improve your posture and relieve tension headaches.


Materials Needed

  • Towel or small pillow

  • Stop watch

  • Ergonomic chair or chair with back support


Step-by-step Guide to Fix your Posture and Prevent Headaches

Step 1: Check Your Posture

Before making changes, assess how you sit and stand throughout the day. You will be surprised at how much improper posture you assume in a day. Check and note any of the following–to find out which category you fall under. 

  • Are your shoulders hunched forward?


  • Is your head tilted downward while using your phone?


  • Do you slouch in your chair?


  • Does your lower back lack support?


If you answered "yes" to any of these, it's time for an adjustment! Follow us in the next step to know what to do. 


Step 2: Set Up an Ergonomic Workspace

Your desk setup plays a crucial role in maintaining proper posture. What type of desk, chair do you use? 

Adjust your desk area to the following:

  • Monitor Position – Place your screen at eye level to avoid bending your neck. Use a stack of books or a laptop stand if needed.

  • Chair Support – Use a rolled-up towel or small pillow to support your lower back.

  • Keyboard & Mouse Placement – Keep them close to avoid overstretching your arms.


Step 3: Fix Your Phone Posture

If you are someone who keeps looking down at your phone for long periods, you will need to make some adjustments– to avoid straining your neck. 

Here's what to do instead: 

  • Hold your phone at eye level.

  • Use a phone stand for hands-free use.

  • Take breaks and stretch your neck every 20-30 minutes.


Step 4: Stretch & Strengthen

After ensuring that the previous steps are adhered to, you will want to perform simple exercises to prevent posture-related headaches. They include: 

  • Chin Tucks – Sit up straight and tuck your chin slightly back. Hold for 5 seconds. Repeat 10 times.


  • Neck Tilts – Gently tilt your head toward your shoulder. Hold for 5 seconds. Repeat 3 times per side.


  • Shoulder Rolls – Roll your shoulders forward and backward 5 times each.


  • Seated Back Stretch – Sit with a straight back, then twist gently to one side. Hold for 10 seconds. Repeat on the other side.


Bonus: Walk around for 1-2 minutes every 30 minutes to improve circulation.


Step 5: Build a Healthy Routine

Finally, to prevent future headaches by making posture awareness a habit. The following will help you: 

  • A reminder to check your posture every hour: are you sitting properly or not?

  • Take short breaks and stretch throughout the day.

  • Sleep with a supportive pillow to keep your neck aligned.


Final Thoughts

If you've tried these DIY solutions for a week and still experience headaches, seek professional help. You can contact us at +2348126973878 for personalized advice.


Don’t Miss These Other Helpful Posts

📌 [The Secret Cause of An Headache]

📌 [Tips for Exercising Effectively]

📌 [Progression in Exercise]

📌 [4 Simple Steps to Check Your Fitness Level]

📌 [You Are Royalty, Act Like One!]


Stay proactive about your health—small changes lead to big improvements!


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