Give it a rest: use breaks to limit stress and stop headaches

Headaches at work are a fact of life for many

Headache is a significant issue for people working in an office or similar environment. That is old news. But scientific research so far has not found out all the circumstances and mechanisms involved. And there is too little awareness of the ways to help people relieve their suffering without using too much medication – and, more importantly, prevent it. Isn’t it time to do something about that?

Yes, thought the staff at ZIES gGmbH, a non-profit organization, who conducted their first comprehensive study of the headache burden in the working population in 2018. The project was part of an even larger epidemiological study about headache and migraine prevention among university students and staff (‘KopfHoch – Kopfschmerz & Migräne an der Hochschule kompetent vorbeugen’) carried out in cooperation with Dresden Technical University, Kiel University of Applied Sciences and Humboldt University of Berlin. The findings were based on the results of surveys in more than 1100 participating staff.

Key study outcomes are outlined below. The majority of those affected had migraine or tension headache, but some medication overuse headache was also reported. Nearly two-thirds of respondents said they had experienced a headache in the past three months that was not related to another condition. Women were significantly more affected than men (almost 74% versus 55%). Most said they did not seek medical advice. 90% self-treat with over-the-counter medication.

Headache causes significant work disability

One in two people with migraine and almost one in five with tension headaches said the symptoms were highly debilitating. Sufferers reported significant effects on their work productivity, reflected in an increased number of days off work sick. Leisure-time activities were affected too. In fact, headache and migraine attacks hurt every part of sufferers’ lives, resulting in poorer overall quality of life. Truly an alarming state of affairs.

Stress is a headache factor

Numerous studies suggest a link between stress and headache. There is no doubt that major, but rare, life events can cause stress, but so do minor everyday annoyances – daily hassles. Typical stressors include having too much to do, pressure to meet deadlines, tensions with co-workers or family members – but boredom or working below your skill level can cause stress too.

Poor posture increases your headache risk

Many people spend most of their workday sitting at a desk or in meetings, often in front of a computer. Staring into a screen badly affects energy levels because of the demands it places on the energy-intensive optic nerve. Stable energy levels are vital for people with migraine in particular. Another factor: Many people spend their working hours sitting in an unergonomic posture that strains their shoulder, neck and upper spine. This musculoskeletal stress often goes unnoticed. If you are concentrating hard and need to keep going, it’s easy to miss neck tension and other important warning signals from your body. But remaining in your unnatural posture increases your risk of a headache, tension headaches in particular.

Breaks are essential for headache prevention, research shows

Various studies looked at the impact of breaks on the headache burden of office workers who work mainly at a desk. Results: Interrupting your desk work posture makes a real difference to your headache burden. The researchers say that you get the most out of your breaks if you move about to offset the effects of prolonged sitting and do a couple of exercises to strengthen and stretch your stiff muscles. Regular relaxation routines are another way to reduce stress. All of these measures can help stop you from getting headaches in the first place. Make use of these effective ways to prevent a headache.

Tip 1: Make a plan and stick to it

Schedule realistic but regular breaks in your workday. A lot of companies these days insist on employees taking their break times seriously. Word is getting around that people focus better on their work if they take regular breaks.

So-called active breaks are ideal. There are lots of ways to have an active break. The main thing is to get up from your sitting position. Stand up, walk around the room, shake out your arms and legs, loosen your muscles. If you can, go and open a window, let in some air, have a good stretch and take a couple of deep breaths in and out.

Tip 2: Drink breaks

In your breaks, take a few sips of water or other unsweetened beverage such as tea. Your brain cannot work without water. Drink breaks help you clock up your recommended 2-3 liters of fluids per day. An adequate and regular supply of fluids contributes significantly to the prevention of headaches and migraine attacks.

Tip 3: Meal breaks

A steady supply of nutrients and fuel is equally important for your body. Don’t work while you eat. A hasty sandwich with your eyes glued to your computer screen is no good. It might not seem like it, but eating this way is stressful and harms your digestive organs. Focus on your food and take your time. Eating is not a chore that you need to get over and done with as quickly as possible, but a pleasurable experience you should consciously enjoy.

Tip 4: Relaxation and movement

Certain relaxation techniques are proven to be very effective in reducing stress and preventing headaches. Relaxation exercises can calm your mind even when pressures and deadlines are getting to you and your stress levels rise. In fact, this is when they will benefit you the most. Jacobson's progressive muscle relaxation gets great results. A short form is available that you can easily fit in at work.

Exercise can also help reduce stress. Try to get regular exercise that you enjoy and that does you good. Your body and mind will benefit from moderate exercise that literally shakes off pent-up stress. Regular walks are another good way to meet your move goals.

Tip 5: Good old sleep, the golden rule

Regular, healthy sleep is a headache prevention superpower. All the science says so. Don’t head for bed if you are still all revved up. Take half an hour to wind down, ideally with your phone switched off and your favorite bedtime ritual, if you have one. Allow your body and mind to calm down. After around seven hours of restful sleep, you will be all set to start the day refreshed and headache-free.