Headache Myths (Part 2)

Myth # 4: A hectic lifestyle causes headaches

– True, quite possibly!

Weekends often throw us off our routines — sleeping late, eating at different times, skipping meals. For some people prone to migraines, these changes can be enough to trigger an attack, even up to three days later. That’s because migraines are often linked to disruptions in your daily rhythm. Sticking to regular sleep and meal times (even on weekends) helps maintain a healthy balance, giving you enough rest and ensuring a constant flow of energy to your brain.

Stress triggers headaches

We all experience stress differently, and what feels overwhelming to one person might barely register with another. The term ‘stress’ itself is pretty vague and very much open to interpretation. What we call stress depends on numerous internal and external factors. But nobody is immune to stress, it seems.

Also clear: stress affects both mental and physical well-being. Headaches are a common consequence of stress, and this link has been confirmed across many studies involving different types of stress. According to the World Health Organization (WHO), headaches rank among the most disabling conditions worldwide. Both migraine attacks and tension-type headaches are often linked to excessive stress.

One effective stress-busting technique is Progressive Muscle Relaxation (PMR), developed by Jacobson. It’s proven to reduce stress and prevent both tension headaches and migraines. We’ve dedicated full articles to it here and here. Good news: there are now short versions of PMR exercise routines that take just eight to ten minutes — perfect for a study break or work pause. PMR helps you beat stress and keep headaches away.

Myth # 5: Smartphones and computer screens give you headaches

– They can

First off, let’s clarify something. The symptoms often described as ‘phone headache’ are typically not what doctors refer to as primary headaches. Headaches are called ‘primary’ when they occur as an independent condition, not as a result of another illness or underlying issue.

In that sense, smartphone headaches are not ‘primary’. Instead, these headaches often stem from muscle strain in your neck, shoulders, or upper back. Strictly speaking, these cases are usually rooted in a muscular or orthopedic issue that extends to affect the entire head area.

The German Society of Orthopedics and Trauma Surgery (DGOU) and other organizations use the term ‘text neck’ to describe this epidemic of the digital age. Text neck syndrome is essentially a stress injury that arises when your neck is out of sync with your spine. If your neck is in an unnatural position (such as looking down at your phone) for a prolonged period, the strain places extra stress on your spine. Your neck and upper back start to feel sore and stiff. The pain may spread, leading to headaches.

Is there a fix for text neck?

There sure is! Muscles strengthened by regular exercise are less susceptible to tension and stress. Exercise and physical activity are great ways to prevent orthopedic issues. Integrating strength training and little workouts into your work or study routine can make all the difference.

Many relaxation and stabilization exercises are workplace- and desk-friendly and only take a few minutes. Stand up and stretch, roll your head and shoulders, walk around the room for a bit — there are lots of moves you can try. Don’t stay glued to your screen or desk all day. Taking regular breaks will help you stay limber and tension-free. Another tip: bring your mobile devices and screens up to your line of sight. Lower your eyes instead of bending your neck. This is a very effective way to help prevent tension, a sore neck, and headaches.

Always on? Why switching off is essential

Being constantly online and available adds to the stress we experience on a daily basis. This more recent type of stress — known as digital stress — is under-researched as yet but attracting more and more attention. The constant pinging from our devices keeps us ‘on the alert’ the entire time, with information constantly pouring in and demanding our attention. The fuller our mental inbox becomes, the more tempting it is to respond immediately to every new input. Without noticing, we end up in a state of continuous mental work. But we all have our limits. When our inner buffer reaches breaking point, the brain’s energy supply begins to fail. The result: tension-type headaches and migraine attacks.

Screens can also trigger headaches. Staring at a monitor for too long puts a real strain on the eyes. What we often don’t realize: the fine muscles that keep our vision sharp are under constant stress from all the focusing. The optic nerve is pushed to its limits. For some people, this long-term strain can eventually lead to tension-type headaches — or, in those prone to them, migraine attacks.

What’s the solution? Switch off — more often!

As simple as it sounds: we don’t truly rest when we spend our computer breaks glued to a phone. That’s because both activities – working at a computer and scrolling on a phone – engage the same areas of the brain. In other words, we’re still working, just on a different device. Experts say that even short breaks can help us recharge and get back to work refreshed. The key, however, is to avoid engaging in anything that demands intense concentration during that time.

Simply shifting your mental effort to something else will drain your resources even more. What does that mean in practice? Put your phone away, even if it’s just for ten minutes. Look away from the screen. Give your eyes a chance to stop focusing (let them switch to ‘infinity mode’). Allow your eye muscle system to rest for a moment.

Even better: pair this with some exercise out in the fresh air. A short walk around the block or to a nearby park may be enough. These mini ‘getaways’ may be brief, but they help clear the mind and relax the senses.

A healthy break culture is key to managing stress. Experience shows that this is a strategy worth sticking to. Regularly stepping away from your desk — whether for a quick stroll or on an indoor obstacle course — can work wonders in headache prevention.

Myth # 6: Drinking water can help

— absolutely true

In 2003, British neurologist Joseph N. Blau coined the term ‘water deprivation headache’. He was able to show that insufficient fluid intake — resulting in dehydration, or a drying-out of the body — can actually cause headaches. Blau also observed that water deprivation headaches could be relieved simply by drinking some water. For many of the people he studied, drinking just half a liter of water led to noticeable relief within an average of 20 minutes.

In a later study, Blau found that dehydration also plays a significant role as a migraine trigger. Among 95 people with migraines, 34 — over a third — reported that not drinking enough fluids triggered migraine attacks. Although this link was not widely recognized by the medical community at the time, many subsequent studies confirmed that dehydration is indeed an important factor in migraine onset.

So how does a lack of water lead to headaches? One hypothesis focuses on the brain’s blood vessels. When we’re dehydrated, venous blood vessels in the brain may become stretched or stressed (the medical term for this is ‘dural venous stretching’), triggering headache pain. Replenishing fluid levels helps restore normal vessel volume – which may explain why headaches often go away after rehydration.

Another theory has to do with the concentration of substances in the blood: When we don’t drink enough, our blood becomes ‘hypertonic’ – meaning the concentration of dissolved substances is too high because there isn’t enough fluid. As a result, water is drawn out of nearby brain tissue into the blood vessels through osmosis. This fluid shift reduces the overall volume in the brain tissue and may lead to mechanical friction along pain-sensitive membranes and blood vessels – another possible source of headache pain.

While researchers continue to explore different explanations, the evidence is clear: there is a strong connection between dehydration and both tension-type headaches and migraine attacks. That’s why staying hydrated should always be part of any headache or migraine prevention strategy. Even mild dehydration can impact brain function, so it’s important to avoid any degree of underhydration. We’ve covered just how vital hydration is for the body in a dedicated article.

A practical tip for everyday life: If you often forget to drink enough water during the day, you can use our ‘Headache Hurts’ or ‘Prevent Headache’ to send you helpful reminders. It’s an easy way to stay on track, and help eliminate a major trigger for headaches.