A headache can turn a good day into a slow, frustrating one in minutes.
Whether it’s that dull tension across your temples after a long workday or a pulsing ache that stops you in your tracks, headaches are one of the most common health complaints among Australians.
While painkillers can offer short-term relief, they don’t address the why behind the pain, and that’s where smart self-management comes in.
Why I’m Talking About This
I’m Kevin Go, a Brisbane-based physiotherapist with a special interest in neck, shoulder and low back injuries, and a strong passion for helping people overcome recurring headaches.
I see patients every week whose headaches are linked to neck tension, posture or stress.
Many are surprised to learn that small daily changes can make a huge difference in reducing both the intensity and frequency of their pain.
What’s Actually Happening During a Headache?
Headaches can come from several different causes, muscle tension, joint stiffness, dehydration, stress, or even eye strain.
Research shows that up to 70% of headaches have a musculoskeletal component, meaning your neck and shoulder muscles often play a big role.
Common triggers include:
- Long hours at the desk or computer
- Poor posture (especially forward head or rounded shoulders)
- Skipping meals or dehydration
- Stress and poor sleep
- Teeth clenching or jaw tension
Understanding your triggers is the first step to managing them effectively.
The Do’s: What Helps
If you’re prone to headaches, here are simple strategies that make a real difference:
✅ Stay hydrated – Drink water consistently throughout the day, not just when you feel thirsty.
✅ Move often – Take short breaks from your desk every 30-60 minutes to stretch your neck, shoulders and upper back.
✅ Check your posture – Keep your screen at eye level and avoid slumping forward.
✅ Use gentle heat – A warm compress or shower can relax tight neck muscles.
✅ Try relaxation techniques – Deep breathing, meditation or light yoga can help calm overactive neck and scalp muscles.
✅ Stretch daily – Gentle neck stretches and shoulder rolls can relieve tension build-up.
✅ Sleep smart – Use a supportive pillow that keeps your neck in a neutral position.
The Don’ts: What to Avoid
🚫 Don’t push through intense pain – If your headache is worsening or lasts more than a few days, get assessed.
🚫 Don’t rely solely on pain medication – Overuse can lead to rebound headaches.
🚫 Don’t ignore posture – Sitting poorly for hours each day undoes even the best treatment.
🚫 Don’t skip meals or caffeine abruptly – Sudden changes can trigger headaches in sensitive people.
Take Control – Don’t Let Headaches Control You
Managing headaches isn’t about doing one big thing; it’s about making small, consistent adjustments that protect your neck, improve your posture and support your body’s natural balance.
If your headaches are frequent, severe or impacting your work and lifestyle, it’s time for a professional assessment.
As a physiotherapist, I can help identify whether your headaches are coming from neck stiffness, posture, muscle tension or another underlying issue, and design a personalised plan to treat the cause, not just the symptoms.
Book a session today to start easing your headaches and get back to living, working and moving pain-free.
Written by:
References
Loder, E. et al. (2013) ‘Choosing wisely in headache medicine: The american headache society’s list of five things physicians and patients should question’, Headache: The Journal of Head and Face Pain, 53(10), pp. 1651–1659. doi:10.1111/head.12233.
Martin, P.R. (2000) ‘Headache triggers: To avoid or not to avoid, that is the question’, Psychology & Health, 15(6), pp. 801–809. doi:10.1080/08870440008405582.
Rains, J.C. and Poceta, J.S. (2006) ‘Headache and sleep disorders: Review and Clinical Implications for Headache Management’, Headache: The Journal of Head and Face Pain, 46(9), pp. 1344–1363. doi:10.1111/j.1526-4610.2006.00578.x.
Robbins, M.S. (2021) ‘Diagnosis and management of headache’, JAMA, 325(18), p. 1874. doi:10.1001/jama.2021.1640.
Zito, G., Jull, G. and Story, I. (2006) ‘Clinical tests of musculoskeletal dysfunction in the diagnosis of cervicogenic headache’, Manual Therapy, 11(2), pp. 118–129. doi:10.1016/j.math.2005.04.007.
