You might have heard people talk about the ‘headache bone’, that spot at the base of your skull where headaches seem to brew. But it’s not actually a bone causing the problem.
Although that area involves the occipital bone, it also involves a group of small muscles called the suboccipital muscles.
These muscles help you move your head and keep good posture, but when they’re tight or overworked, they can trigger tension headaches or neck-related pain. There are things you can do to help alleviate it though:
1. Posture
Slouching or spending hours hunched over a screen puts strain on these muscles. Keep your head aligned with your spine – imagine a string pulling you up from the top of your head.
Make sure you have a good chair, and check your desk height and position to see if that's contributing.
2. Sleep
The wrong pillow can make things worse. Look for one that supports the natural curve of your neck. If you sleep on your back, a contoured pillow might work better for you. You might need to try a few different ones to see what helps.
3. Stretches
Simple moves such as chin tucks (gently pull your chin towards your neck and hold it there for five seconds) or slow neck rolls can help to loosen up tight muscles.
4. Massage
A little pressure in the right place can work wonders. Use your fingers, or even a tennis ball, to massage the base of your skull.
5. Breaks
If you spend long periods sitting, make time to stand, stretch and reset your posture. Small changes can prevent those muscles from tightening up in the first place.
Making small changes to how you sit, sleep and move can make a big difference. But if headaches keep cropping up, it's worth chatting with a doctor to dig deeper.
This article is an answer to the question (asked by Petra Bell, Peterborough) 'What is the headache bone and can you really 'work it' to reduce headaches?'
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