If you or someone you know experience migraines, you are aware of how debilitating they can be. A migraine is much more than an intense headache. Blurred vision, immense pain, nausea, and numbness to the face or limbs are all symptoms of a migraine headache. These symptoms can last anywhere from 4 to 72 hours.
Those who suffer from migraines are often aware of their triggers; whether it is food, lack of sleep, stress, changes in weather, or hormones, to name a few. Neck and back pain is also a common trigger. A vicious cycle can arise due to neck pain causing sleep disturbances and lack of quality sleep causing migraines. Other than medication, there are ways to help prevent pain and it starts in the bedroom.
Pillows for migraine relief
When we are awake, we are more likely to be aware of our posture and maintaining proper positioning to allow the least amount of stress on our spine. When we sleep, however, we may be falling into positions that do not properly support a neutral posture.
Quality pillows can provide support throughout the night to ensure your spine is properly aligned, minimizing irritation to your neck muscles. Keep in mind, pillows are not all the same size. Getting fitted for a pillow ensures you are sleeping with the correct size and style based on your body type and sleep preference.
These pillows can provide the support you need for migraine relief:
- Technogel Sleeping Gel Pillow: This anatomic pillow keeps your head, neck, and spine aligned while adjusting to your neck shape and movement. A layer of gel keeps you cool and comfortable throughout the night.
- Contourside Pillow by Relax The Back: Ideal for side sleepers, the dual cradle design and airflow system improves breathing while you rest. Also relieves jaw and ear pressure.
- TEMPUR-Cloud Soft & Lofty Pillow: Cushion soft for lasting comfort on your neck, shoulders, and head. TEMPUR micro cushions cradle your head and ease neck pressure.
Visit your local Relax The Back store to try our numerous sleep products firsthand. We know no two bodies are identical. Our trained specialists will work with you to determine the best sleep products for your specific needs. They will fit you for a pillow that is perfect for your body type and preferred sleeping style.
A vital part of the ergonomic workstation is proper lighting placement and the correct level of illumination. A bright and adjustable light can help ease eye fatigue, neck strain, and headaches in the office.
A majority of offices were not designed for computer use and lighting of the past was made for 20-40 degrees of horizontal viewing rather than the 10-25 degrees of monitor viewing we need now. Desk lamps incorrectly placed and windows behind computers can cause glare. Bright lights shining on screens can “wash out” images, which can cause you to strain your eyes to make out the objects on the screen. Having a high contrast between light and dark areas around your workstation can also cause headaches and eye fatigue.
Follow these tips to avoid unnecessary strain and pain:
- Use adjustable lighting to illuminate your keyboard and paperwork.
- When doing paperwork, use spot lighting to increase the brightness and reduce eyestrain and headaches.
- Take into consideration all glare sources – windows, overhead lighting, reflection off of glass, etc.
- Place computers at a right angle to any window.
- Utilize lamp shades and glare shields to redirect light away from your eyes.
- Never place lights directly behind a computer monitor.
- Use blinds or drapes to eliminate bright outside light.
For more information on ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back location.
Monitor position is key when it comes to an ergonomic workstation. While many of these positions can happen, the ergonomically friendly position is ‘The Incline’.
Working at a computer for long hours at a time can often lead to some rather interesting monitor positions. While they may seem to work in the moment, some positions can cause eyestrain, eye fatigue, muscle pain and stress on the torso.
Follow this ergonomic guide to avoid unnecessary strain and pain:
- Viewing distance should be 20-40 inches.
- Center of the monitor should be 10-25 degrees below horizontal eye level. Raisers such as the iLevel Laptop Raiser make this an easy transition.
- Monitor should be able to tilt from 5 degrees backward to 15 degrees forward to help eliminate glare.
- Source documents should be at the same distance and height as the monitor
- Monitor should be directly in front of the user and never more than 35 degrees of axis.
- Top of monitor to keyboard should never be greater than a 60-degree angel.
- Use a monitor arm such as the Humanscale Monitor Arm to reduce neck and upper back pain.
For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back location to receive a custom adjustment of the proper angles for your monitor.