If you regularly suffer from headaches, whether they’re dull and persistent, tension-like, or concentrated at the base of your skull, you may have tried everything from painkillers to staying better hydrated. But one factor that’s frequently overlooked is posture.
At our chiropractic clinic in Newcastle-under-Lyme, one of the most common things we hear from new patients is: “I didn’t realise my posture could be causing my headaches.” It’s a connection that surprises many people, yet the relationship between how we hold our bodies and the frequency and severity of headaches is well-established in the clinical literature.
In this post, we explain how and why poor posture can contribute to headaches, what the warning signs are, and what you can do about it, including how chiropractic care may be able to help.
The Posture and Headache Connection: What’s Actually Happening?
To understand why posture matters, it helps to think about the anatomy involved. Your head weighs approximately 4-5 kg. When it sits directly over your shoulders and spine in a neutral position, your neck and upper back muscles share that load efficiently. But for every inch your head moves forward of its natural position, as happens when you look down at a phone or lean towards a computer screen, the effective load on your neck roughly doubles.
This position, commonly referred to as forward head posture or “text neck,” places sustained mechanical stress on the muscles, joints, and soft tissues of the cervical spine (neck) and upper back. Over time, this leads to:
- Chronic muscular tension in the neck, shoulders and upper trapezius
- Irritation of the facet joints in the cervical spine
- Compression or irritation of the upper cervical nerves
- Reduced blood flow and increased tension in the suboccipital muscles (the small muscles at the base of the skull)
Any of these factors, individually or in combination, can refer pain upwards into the head, producing what are known as cervicogenic headaches: headaches that originate from the neck.
What Are Cervicogenic Headaches?
Cervicogenic headaches are a recognised clinical condition in which the source of the pain is the cervical spine and its associated structures, but the pain is felt in the head. They are frequently misdiagnosed or overlooked, because the headache itself can feel similar to a tension headache or even a migraine.
Key features that suggest a cervicogenic headache:
- Pain that typically starts at the base of the skull or upper neck and spreads forward
- Headache on one side of the head (though bilateral presentation is also possible)
- Pain that worsens with certain neck movements or sustained postures
- Associated neck stiffness or reduced range of movement
- Tenderness in the upper neck on the affected side
- Headaches that are triggered or worsened by prolonged sitting, screen use, or driving
It is important to note that headaches can have many different causes, some of which require medical assessment and investigation. If you are experiencing severe, sudden-onset headaches, headaches accompanied by neurological symptoms (such as visual disturbance, confusion, or weakness), fever, or headaches following a head injury, please seek urgent medical attention. Chiropractic care is not appropriate for all types of headache, and a thorough assessment is essential before any treatment is recommended.
How Modern Lifestyles Are Making Things Worse
The rise of remote and hybrid working has significantly increased the number of people spending prolonged periods in sustained, often poor, postural positions. Laptops used without a separate monitor force the user to look down; poorly adjusted chairs and desks lead to slouching; and back-to-back video calls mean many people barely move from their seats for hours at a time.
Across Newcastle-under-Lyme and the wider Stoke-on-Trent area, including Hanley, Fenton, Longton, Burslem, Tunstall, Trentham, Meir and Blurton, we’ve seen a notable increase in patients presenting with posture-related complaints since the shift to home working became widespread. The combination of inadequate workstation setup, reduced incidental movement, and increased screen time creates the perfect environment for postural headaches to develop and persist.
Smartphones add another layer. The average person spends several hours each day looking at their phone, typically with their neck flexed forward at an angle of 45-60 degrees. Research suggests this position places the equivalent of up to 27 kg of force on the cervical spine. Repeated and sustained over months and years, this has real consequences for spinal health and headache frequency.
Posture-Related Headaches vs. Other Headache Types
Not all headaches are postural in origin, and it’s important to distinguish between different types. The most common headache types seen in clinical practice include:
Tension-type headaches
The most prevalent headache type, characterised by a bilateral, pressing or tightening sensation, often described as a band around the head. Muscle tension in the neck and shoulders frequently plays a role, meaning posture is often a contributing factor even in “standard” tension headaches.
Cervicogenic headaches
As described above, originating from the cervical spine and its structures. These are the headaches most directly linked to poor posture, and typically the most responsive to chiropractic care targeting the cervical spine and upper back.
Migraine
Migraine is a complex neurological condition. While poor posture and musculoskeletal tension are not the primary drivers of migraine, they can act as triggers in susceptible individuals. Chiropractic care may play a supportive role for some migraine sufferers, though this varies considerably between individuals, and we always recommend that migraine patients also work with their GP.
Occipital neuralgia
This involves irritation or inflammation of the occipital nerves, which run from the upper cervical spine up through the scalp. It produces a distinctive shooting, stabbing, or electric shock-like pain at the base of the skull or behind the eyes. Postural factors can contribute to nerve irritation in this region.
If you are unsure which type of headache you’re experiencing, a professional assessment is the right starting point. Self-diagnosis is not recommended.
What Can You Do? Practical Steps to Improve Your Posture
Whether or not you decide to seek chiropractic care, there are steps you can take at home and at your workstation to reduce the postural load on your neck and upper back.
Workstation setup
- Your monitor should be at eye level, approximately an arm’s length away
- Your chair should support the natural curve of your lower back
- Your feet should be flat on the floor or on a footrest
- Your keyboard and mouse should allow your elbows to sit at roughly 90 degrees
Movement breaks
- Set a reminder to move every 30-45 minutes; even a brief walk to the kitchen makes a difference
- Incorporate neck rolls, chin tucks, and shoulder blade squeezes into your day
- Avoid prolonged static positions, even “good” ones; the body is designed to move
Smartphone habits
- Raise your phone to eye level rather than looking down at it
- Be mindful of prolonged scrolling sessions
- Consider using voice-to-text where possible to reduce screen time
Strengthening and stretching
- Deep neck flexor strengthening exercises can help counteract forward head posture
- Upper trapezius and levator scapulae stretches can reduce tension in the neck and shoulders
- Thoracic extension exercises help restore mid-back mobility, which directly influences neck posture
These measures can be genuinely helpful, but they address symptoms and habits rather than underlying structural and joint issues. If your headaches are persistent, frequent, or worsening, professional assessment is advisable.
How Chiropractic Care May Help Posture-Related Headaches
Chiropractic care involves the assessment, diagnosis, and management of musculoskeletal conditions. Chiropractors are regulated by the General Chiropractic Council (GCC) and must meet rigorous professional and educational standards.
For patients whose headaches have a cervicogenic or musculoskeletal component, chiropractic care may include:
- Assessment and diagnosis – a thorough examination of the cervical spine, thoracic spine, and associated musculature to identify the contributing factors to your headaches
- Spinal manipulation and mobilisation – manual therapy techniques applied to the joints of the cervical and thoracic spine, where clinically appropriate, to restore movement and reduce joint irritation
- Soft tissue therapy – treatment of the muscles and connective tissues of the neck and upper back to reduce tension and improve mobility
- Postural assessment and advice – identifying the postural habits and ergonomic factors contributing to your headaches, and providing tailored guidance
- Rehabilitation exercises – a personalised programme to strengthen the muscles supporting good posture and reduce the likelihood of headaches returning
At our Newcastle-under-Lyme chiropractic clinic, our chiropractors conduct a thorough assessment before recommending any course of treatment. We will always be honest about what chiropractic care can and cannot help with, and will refer you to your GP or another healthcare professional where appropriate.
It is important to note that outcomes vary between individuals, and chiropractic care is not a guaranteed solution for headaches. The suitability of treatment depends on your individual clinical presentation and the findings of your assessment.
FAQs: Posture, Headaches and Chiropractic Care
Can poor posture really cause headaches?
Yes. Poor posture, particularly forward head posture associated with prolonged screen use, can contribute to a type of headache known as a cervicogenic headache. These headaches originate from structures in the cervical spine, including the joints, muscles, and nerves of the neck, and refer pain into the head. Postural factors can also worsen tension-type headaches. That said, headaches have many potential causes, and a professional assessment is the most reliable way to identify what’s driving yours.
How do I know if my headaches are posture-related?
Common signs that your headaches may have a postural or cervicogenic component include: pain that starts at the base of the skull or upper neck and travels forward; headaches that worsen with prolonged sitting, driving, or screen use; associated neck stiffness; and tenderness in the upper neck. However, these features can overlap with other headache types, which is why a clinical assessment by a qualified healthcare professional, such as a chiropractor or your GP, is the appropriate next step.
Is chiropractic care safe for headaches?
For musculoskeletal and cervicogenic headaches, chiropractic care has a reasonable evidence base and is generally considered safe when delivered by a GCC-registered chiropractor following a thorough assessment. As with any healthcare intervention, there are potential risks, which your chiropractor will discuss with you as part of the consent process. Chiropractic care is not suitable for all headache types. In particular, headaches with red flag features (sudden onset, neurological symptoms, following head injury, or associated with fever) require urgent medical assessment rather than chiropractic treatment.
I’m based in Stoke-on-Trent – is it worth travelling to your Newcastle-under-Lyme clinic for headache treatment?
Absolutely. Our chiropractic clinic in Newcastle-under-Lyme is easily accessible from across the Stoke-on-Trent area, and we regularly see patients travelling from Hanley, Fenton, Longton, Burslem, Tunstall, Trentham, Meir, Blurton, and other parts of the city. Newcastle-under-Lyme borders Stoke-on-Trent directly, making our clinic a convenient option for anyone in the area looking for chiropractic care for headaches, neck pain, or posture-related complaints. If you’d like to find out more before booking, please don’t hesitate to get in touch.
Do you see many patients from the Stoke-on-Trent area with posture-related headaches?
Yes. Posture-related headaches and neck pain are among the most common presentations at our Newcastle-under-Lyme clinic, and a significant proportion of our patients come from across the Stoke-on-Trent conurbation. The shift towards home and hybrid working has led to a marked increase in these complaints across the region. If you’re based in Hanley, Fenton, Longton, Burslem, Tunstall, Trentham, Meir, Blurton, or anywhere else in the Stoke-on-Trent area and you’re struggling with persistent headaches, we’d encourage you to get in touch. Early assessment and intervention tends to produce better outcomes than waiting for symptoms to worsen.
How many sessions of chiropractic care will I need for headaches?
This varies depending on the underlying cause of your headaches, how long you’ve had them, and individual factors such as your age, lifestyle, and overall health. Your chiropractor will discuss a proposed treatment plan, including estimated timescales, at your initial consultation. We do not recommend treatment that is not clinically justified, and we will review progress with you as care proceeds.
Can children or teenagers be affected by posture-related headaches?
Yes. Posture-related headaches are increasingly being seen in younger people, largely as a result of heavy smartphone use and, in some cases, prolonged study or gaming in poor postural positions. If your child or teenager is experiencing regular headaches, it is important to have them assessed by a healthcare professional. Your GP is a good first port of call, and chiropractic assessment may be appropriate depending on the clinical findings.
Ready to Do Something About Your Headaches?
If you’ve been putting up with headaches and suspect your posture or neck may have something to do with it, you don’t have to keep guessing. Our friendly team at Newcastle-under-Lyme Chiropractic Clinic is here to help you get some answers.
A thorough assessment is always the first step, and it gives us a clear picture of what’s going on and whether chiropractic care is the right option for you. There’s no obligation and no pressure, just honest, professional advice from a team that genuinely wants to help you feel better.
Book your appointment today and take the first step towards fewer headaches.
Contact us here or call us to arrange a convenient time.