Welcome back to Just Curious, Strong Women’s weekly series exploring all the random health and fitness questions you’ve always wondered about but never got the answers to.

This week, we’re looking into why office environments seem to make you more susceptible to headaches – and what you can do when one strikes in the middle of the day.  

Getting a headache is never convenient, but it’s especially annoying when you’re in the middle of a busy day at work. The last thing you need when you’re trying to meet deadlines and sit through those painful ‘should have been an email’ meetings is a pounding head. And as luck would usually have it, they’re the ones that don’t seem to be affected by paracetamol or ibuprofen.

But dealing with headaches in the office isn’t rare; in fact, it’s a common complaint. According to Dr Bazo Raheem, a consultant neurologist at HCA Healthcare UK’s The Shard, both migraines and tension-type headaches are two of the main reasons why younger people miss work. So, what causes these headaches? And is there anything we can do about them?

To find out all about the link between the workplace and headaches, we asked Dr Raheem and Dr Naveen Puri, medical director at Bupa UK Insurance, for their insight.  

There are plenty of reasons why the office environment can trigger headaches, starting with the emotional impact of work. “The hustle and bustle of the modern workplace can certainly contribute to both migraine and tension-type headaches,” Dr Raheem explains.

While it’s not known exactly why stress causes headaches, it’s been linked to an increase tension around the neck and shoulder areas as well as sharp rises and falls in the stress hormone, cortisol. Other chemical changes in the brain have also been held up as possible explanations.

The office environment itself is also thought to play a role. Strong smells or loud noises can trigger headaches, and while there’s debate over whether the bright, artificial lighting you find in an office can cause headaches (or whether experiencing pain from the lights is just a sign that a headache or migraine has already begun), we know that it can play a role in eye strain.  

“Both overhead lighting and the glare from digital screens may lead to symptoms such as tired or dry eyes, headaches, blurry vision and pain in your neck and shoulders,” Dr Puri explains.

“Other workplace factors that can trigger or worsen a headache include poor posture and non-ergonomic seating and the indirect effects of stress like missing a meal, poor hydration or drinking excessive amounts of coffee, all of which can trigger or worsen a headache,” Dr Raheem adds. 

It’s important to note that both headaches and migraines can be incredibly debilitating, so if your pain is getting in the way of your ability to work, you’re well within your rights to go home sick.

But if your pain is less acute, there are ways you can deal with your headache to a) relieve the pain and b) reduce your risk of developing another one in the future.  

1. Take a screen break

Stepping away from your laptop and giving your eyes and head time to rest can make a real difference to how much pain you’re experiencing. “A break from your screen in a quieter, darker and cooler environment is a great idea,” Dr Raheem says.

Introducing regular breaks into your schedule can also reduce your risk of developing headaches. A good rule to keep in mind is the 20-20-20 rule – after every 20 minutes of screentime, you should look at something around 20 feet away for at least 20 seconds.

Taking adequate breaks to get up, move around and look at other things can also give your eyes and body a break from sitting in front of a laptop.

2. Mix up your working day and set-up

If you find yourself getting headaches in the office on a regular basis, try to think of some changes you can make to mitigate the risk of developing a headache.

The first step is setting up your workstation to reduce your chance of headache triggers – for example, adjusting the brightness of your screen, sitting in a chair that’s at the right height, ensuring you’re an arm’s length from the screen and the text isn’t too small. Use a second screen if needed. 

“You can also try to set up your working day so that it’s not purely reliant on screen use,” Dr Puri suggests. “Make time for face-to-face meetings to break up your day and get away from your screen.”

Making sure you take a proper lunch break away from your desk and get outside is also important – it’ll give your eyes a break from focusing on a screen and dealing with artificial light, so you can return to your desk feeling refreshed and relaxed.

3. Find short-term interventions

If your headaches are a ‘once-in-a-blue-moon’ thing, then taking over-the-counter painkillers like paracetamol and ibuprofen may help to take the edge off.

“Some people also find that cooling packs work, while others find that stretching and avoiding prolonged sitting in an uncomfortable position can help to ease attacks before they take over,” Dr Raheem explains.

4. Speak to an expert

The odd headache is completely normal, but if you’re getting headaches on a regular basis, then it’s a good idea to seek professional help. Speaking to a doctor or workplace health expert will give you the tools you need to understand what’s causing your headaches and what changes are needed.

“Speaking to your doctor if headaches become a regular issue is important, as there are medicines they can prescribe or advise you to buy over-the-counter that can be helpful,” Dr Raheem explains.

Dr Puri agrees: “If you’re having recurring headaches which aren’t eased by painkillers or your headaches are getting worse, always speak to a health professional.

“If you find you’re feeling sick (or end up vomiting) or find you’re most sensitive to light alongside your headache, it could be a sign of migraine or – more rarely – a cluster headache. Speak to a health professional if this is something that affects you so you can get checked over.”  

Images: Getty