So its official - forward head posture and weak, deep, postural neck muscles are common findings among headache sufferers.
As a physiotherapist who has treated many headache clients over the years, a common thread to headache and migraine exacerbation is a long day of sitting such as at a computer or on a long car trip.
The good news is that by addressing these issues with some simple postural corrections and/or some regular postural exercises, your headaches may well start to improve.
As an example, have a look at the above image.
Look at his head position. It is forward of his shoulders and his chin is raised. His head position is reliant on the large muscles in the back of the neck, the ones that attach to the back of the skull. This position may well be sliding the skull forward on the top joints of the neck.
Look at the top of his back - it looks rounded. He is probably getting quite tight in the front of his shoulders and stiff and sore from hard working muscles in the middle of his spine.
Look at his lower back region - it is flat and unsupportive of the natural curve of the lumbar spine.
So here is a simple exercise you can do at your desk.
10-second Posture Correction
Sit tall and gently arch the low part of your back (think of your pelvis as a cup and you want to gently tip the cup forwards) creating a small arch in your low back.
Now gently lift up through your chest.
Let your head sit gently back over your shoulders until it feels like it is balancing there.
Unclench your teeth and let your tongue softly rest against the roof of your mouth.
Try and gently breath through your nose.
Hold this posture for 10 seconds and repeat every half hour.
Once you have mastered the 10 Second Posture Correction you can add the following steps.
10-second Stretch and Strengthen Progression - Part A
Move into your 10 second posture correct position
Now draw the back of your head up towards the ceiling as though you are making your neck long. If you are doing this correctly you will feel your chin tilt down towards the neck a little (don't let that chin slip forwards or upwards).
Hold this position for 10 seconds while gently breathing through your nose.
Repeat every hour
10-second Stretch and Strengthen Progression - Part B
Once you have mastered the 10 Second Stretch and Strengthen Part A, you can now add on this final step.
Hang your arms down by your side with palms facing forward, then open up your chest by gently squeezing your shoulder blades together at the back, try and maintain all of the above corrections while performing this.
Hold this position for 10 seconds while gently breathing through your nose.
Repeat every hour.