My Struggle with Poor Posture and Migraines

My Struggle with Poor Posture and Migraines


Migraines are a debilitating condition that can greatly impact one’s quality of life. As someone who has struggled with migraine attacks, I’ve realized the connection between my poor posture and the frequency and intensity of my migraine attacks. In this article, I will share my personal experience, discuss the impact of poor posture on migraine attacks, and provide tips for managing posture-related migraine attacks.

The Impact of Poor Posture on Migraines

Poor posture can contribute to migraine attacks in several ways. When we slouch or have improper alignment, it puts strain on our neck and shoulder muscles, leading to tension headaches which can trigger migraine attacks. Additionally, poor posture can restrict blood flow and oxygen supply to the brain, worsening migraine symptoms.

Personally, I noticed that on days when I spent long hours hunched over my desk or had a slouched posture, my migraine attacks were more frequent and severe. Maintaining good posture is crucial in preventing migraine attacks and minimizing their impact.

My Journey to Improve My Posture

Realizing the connection between poor posture and migraine attacks was the first step in my journey to improvement. I knew I needed to make changes to alleviate my symptoms. Seeking professional help, I consulted a physical therapist who specialized in posture correction.

The physical therapist recommended a combination of regular stretching and strengthening exercises targeted at the muscles supporting good posture. These exercises not only helped me improve my posture but also reduced the frequency of my migraine attacks.

One effective exercise is the shoulder blade squeeze. Sit or stand with your back straight and shoulders relaxed. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold the squeeze for 5 seconds and then release. Repeat this exercise several times throughout the day to strengthen your upper back muscles and improve your posture.

In addition to exercises, I incorporated ergonomic tools and devices into my daily routine. Using a supportive chair and an ergonomic keyboard and mouse helped me maintain proper alignment while working. I also set reminders to check my posture throughout the day, making small adjustments as needed.

Tracking the impact of these posture changes on my migraine attacks was instrumental in understanding their effectiveness. By keeping a record of my posture, exercise routine, and migraine symptoms, I was able to identify patterns and triggers.

The Role of Migraine Tracking in Managing Posture-Related Migraines

Migraine tracking is essential in managing posture-related migraine attacks. It allows us to identify patterns and triggers, assess the effectiveness of our posture-improving techniques, and provide valuable information to healthcare providers.

Keeping a migraine journal or using migraine tracking apps or websites can help in monitoring symptoms, attack frequency, and posture changes. These tools allow us to record the timing and effectiveness of posture adjustments during migraine attacks, any side effects experienced, and formulate questions to discuss with healthcare providers.

For example, using a migraine tracking app like Migraine Buddy, I was able to track my posture changes during migraine attacks and note any improvements or exacerbations in symptoms. This helped me understand which adjustments were most effective in alleviating my symptoms and allowed me to communicate this information with my healthcare provider.

By consistently tracking my migraine attacks and posture changes, I gained a better understanding of my triggers and how I could manage them through proper posture.

Tips for Effectively Tracking Posture Changes

When tracking posture changes during migraine attacks, it is important to balance detailed reporting with practicality. Here are some tips to help you effectively track your posture changes:

  • Take quick notes during an attack, noting the timing and effectiveness of posture adjustments.
  • Record any side effects experienced from posture changes or other interventions.
  • Formulate questions for your healthcare providers based on your observations.

It’s important to consider healthcare providers’ time constraints and focus on key information that is relevant to your treatment. Understanding insurance requirements and limitations can also help in optimizing your tracking methods.

The Ongoing Journey of Managing Posture-Related Migraines

Managing posture-related migraine attacks requires ongoing effort and adjustments. In addition to improving posture, it is important to identify and address other triggers and contributors to migraine attacks. Techniques for stress management, improving sleep hygiene, and making dietary adjustments can all play a role in reducing the frequency and intensity of migraine attacks.

Finding the right healthcare team is crucial in managing posture-related migraine attacks. Incorporating neurologists, primary care physicians, and physical therapists can provide comprehensive care and guidance specific to your needs.

Continual tracking and evaluation of posture changes and their impact on migraine attacks is necessary. This allows us to make necessary adjustments to our posture-improving techniques based on our symptoms and triggers. Consistently monitoring symptoms and triggers helps us stay proactive in managing our migraine attacks.

For example, in addition to my posture-improving techniques, I incorporated stress management techniques such as meditation and breathing exercises into my daily routine. I also made sure to prioritize adequate sleep and adjusted my diet to avoid known trigger foods. These lifestyle changes, combined with improved posture, have significantly reduced the frequency and severity of my migraine attacks.


Poor posture can have a significant impact on migraine attacks. Through my personal experience, I have learned the importance of maintaining good posture to prevent migraine attacks and improve their management. By seeking professional help, implementing posture-improving techniques, tracking posture changes during migraine attacks, and making necessary adjustments in my lifestyle, I have been able to reduce the frequency and intensity of my migraine attacks. I encourage others struggling with posture-related migraine attacks to start tracking their posture changes, make posture-improving adjustments, and seek the guidance of healthcare professionals. Together, we can improve our posture, manage migraine attacks, and live a more fulfilling life.

Jenny from Migraine Buddy

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