Headaches are a common issue that affects many employees, with nearly half of the global population experiencing them regularly (WHO, 2022). While some individuals may experience only mild discomfort, for others, headaches can be severely debilitating, impacting their ability to perform at work.
As an employer, it’s crucial to understand the significant impact headaches can have on productivity, employee wellbeing, and overall workplace performance. Over 130 types of headaches have been identified, with more than 300 known triggers. This makes it challenging to identify the exact cause and solution, especially when multiple types of headaches may occur simultaneously.
Common Types of Headaches in the Workplace
Several types of headaches are commonly diagnosed in the workplace, and they can vary in severity and impact:
- Migraines (12%): Migraines are intense headaches that can significantly disrupt daily activities. They are often triggered by stress, lack of sleep, or environmental factors like lighting and noise. In a workplace setting, they can lead to missed workdays and decreased productivity.
- Tension Headaches (75%): These are the most common type of headache in the workplace. They are typically caused by stress, poor posture, and ergonomic issues, such as sitting for long periods at desks. Muscular tension in the neck, shoulders, and upper back is a frequent contributor to tension headaches.
- Cervicogenic Headaches (18%): Originating from the neck, cervicogenic headaches are linked to poor posture and muscle strain. Employees who spend long hours sitting at desks or working on computers are particularly susceptible to this type of headache.
- Sinus Headaches: While less common than the other types, sinus headaches can occur due to environmental factors such as air quality or allergies, which are often prevalent in office settings. These headaches are typically associated with sinus infections or sinus congestion.
Types of Headaches: Primary vs. Secondary
Headaches are generally classified as either primary or secondary:
- Primary Headaches: These are headaches where the headache itself is the main medical issue. However, they can be influenced by various factors such as muscle tension, specific food triggers, dehydration, medications, or hormonal changes. Migraines and tension headaches are common primary headaches in the workplace.
- Secondary Headaches: These headaches are a symptom of an underlying health condition, such as neck injuries, eye problems, jaw or teeth issues, or sinus infections. In a workplace setting, secondary headaches can occur as a result of physical strain or environmental factors.
Common Triggers for Headaches in the Workplace
Identifying the common triggers of headaches in the workplace is essential for preventing them and promoting employee wellbeing. Some of the most frequent causes include:
- Dehydration: Inadequate water intake can lead to headaches, especially if employees are not taking regular breaks to stay hydrated or if there is a lack of easily accessible drinking water in the workplace.
- Stress: Workplace stress is a significant trigger for both tension and migraine headaches. High workloads, tight deadlines, or difficult work environments can increase the frequency and severity of headaches.
- Poor Posture: Sitting improperly for extended periods, especially when working at a desk, can cause tension in the neck and shoulders, leading to headaches.
- Muscular Tension: Employees who are sedentary for long periods may experience muscular tension that can lead to headaches, particularly in the neck, upper back, and shoulders.
- Lack of Sleep: Sleep deprivation is a major trigger for both migraines and tension headaches. Lack of sleep can impair cognitive function and exacerbate stress levels, contributing to headaches.
- Skipping Meals: Not eating regularly or missing meals can cause low blood sugar levels, leading to headaches.
- Excessive Alcohol and Caffeine: Excessive consumption of alcohol or caffeine can disrupt sleep patterns and contribute to headaches.
- High Blood Pressure: High blood pressure, often exacerbated by stress, can lead to both tension and migraine headaches.
- Hormonal Influences: Hormonal changes, such as those experienced during menstruation, pregnancy, or menopause, can trigger headaches in some individuals.
- Medication Use: Overuse of painkillers or certain medications can contribute to rebound headaches.
How Employers Can Help Prevent Headaches in the Workplace: Practical Strategies
Employers can take proactive steps to reduce headache occurrences by addressing the key factors that contribute to them. Key strategies include:
DSE Workstation Assessments & Ergonomic Adjustments
Ensure that employees who regularly use Display Screen Equipment (DSE) undergo comprehensive workstation assessments yearly and are re-assessed as required. These assessments help identify and correct ergonomic issues, such as incorrect office chair height and support, seating posture, or monitor positioning, which may contribute to headaches. Following the assessment, necessary adjustments should be made to ensure chairs are at the correct height for each employee, providing support for an upright posture. The top of the monitor should be positioned at eye level, and desk setups should be optimised to promote good posture. Simple ergonomic improvements can significantly reduce neck and back strain, lowering the risk of headaches. As part of the assessment, encourage regular breaks, movement, stretches, and taking lunch away from the office desk.
For remote workers, these same principles apply. Virtual DSE workstation assessments and online ergonomics training can ensure that remote employees set up their workstations correctly. Encourage regular breaks, stretching exercises, and provide resources on eye health and mental wellbeing to support their holistic health, just as you would in the office.
Encourage Regular Breaks
Promote the practice of taking microbreaks every 30-60 minutes. Encourage employees to stand, stretch, and move away from their desks. These breaks alleviate muscle strain, reduce eye fatigue, and improve circulation—helping to prevent headaches caused by prolonged sitting and screen use.
Improve Eye Health
Encourage employees to follow the 20-20-20 rule—taking a every 20 minutes to look at something 20 feet away for 20 seconds. This simple practice helps reduce eye strain, a common headache trigger, and encourages regular breaks to rest the eyes.
Eye Tests for DSE Users
For employees who spend significant time in front of digital screens—whether it’s a computer monitor, laptop, tablet, or any other display device—annual eye tests are essential. Prolonged screen use can lead to visual strain, which in turn can cause headaches, dry eyes, blurred vision, and other discomforts. Eye tests are critical for identifying underlying vision issues that may not be immediately obvious but could contribute to visual discomfort. Early detection and correction of any vision problems can prevent eye strain and reduce the risk of headaches associated with prolonged screen time.
Lighting
Ensure that workspaces are well-lit with appropriate natural and artificial lighting to reduce eye strain and headaches. Avoid overly bright or dim lighting, and provide adjustable lighting options where possible.
Glare and Reflection
Minimise glare and reflections on screens by positioning monitors correctly and ensuring windows are fitted with blinds. Encourage employees to adjust screen brightness and contrast to a comfortable level and position their workstation to avoid direct light sources causing glare.
Noise Levels
Excessive noise in the workplace can contribute to stress and headaches. Employers should consider noise-reducing measures such as acoustic panels, quiet zones, or noise-cancelling headphones to help employees maintain focus and reduce auditory strain.
Air Quality and Ventilation
Poor indoor air quality can lead to headaches and fatigue. Ensuring good ventilation, reducing exposure to strong artificial scents, and incorporating plants that improve air quality may benefit employees.
Temperature Control
Work environments that are too hot or too cold can contribute to discomfort and headaches. Ensuring consistent, comfortable office temperatures can improve employee wellbeing.
Promote and Educate on the Benefits of Physical Activity
Physical activity is a key factor in maintaining overall wellbeing and can play a significant role in preventing headaches. It’s important to educate employees about the numerous benefits of regular movement, which extends beyond traditional exercise. Help them understand that any movement counts, from stretching and walking to more structured activities like Pilates or swimming. Encourage employees to integrate physical activity into their daily routines through various initiatives. Offer access to gym memberships, organise an office running club, or set up an ‘exercise corner’ with equipment for quick stretches. Promoting stair use over elevators, launching office-wide exercise challenges, or implementing a bike scheme are also great ways to get employees moving. By making these activities more accessible and educating staff on the benefits of staying active, you’ll foster a healthier, more engaged workforce and reduce the physical tension that contributes to headaches, improving overall productivity and wellbeing.
Educate Employees on Health and Wellbeing
Provide regular education on key health topics such as movement, posture, and stress management. Offering ongoing training and resources empowers employees to make healthier choices, creating a more comfortable and supportive work environment.
Stress Reduction
Encourage stress reduction techniques such as mindfulness, deep breathing, and relaxation exercises. Offering evidence-based resources to help employees manage stress can significantly reduce the frequency of tension headaches, improving their health and wellbeing.
Mental Health and Wellbeing
Acknowledge the connection between physical and mental health. Poor posture and musculoskeletal discomfort can affect concentration, productivity, and overall mental wellbeing. By addressing these issues through ergonomic adjustments, you can help employees feel more comfortable and focused, positively impacting both their mental and physical health.
Hydration and Nutrition
Dehydration and poor nutrition can contribute to headaches. Encouraging employees to stay hydrated and providing access to water stations can help. Additionally, promoting healthy snacks over highly processed foods may support overall wellbeing.
Mobile Phone Use for Work
Typing on a mobile phone for extended periods can contribute to poor posture, hand strain, and neck tension—often leading to headaches and musculoskeletal discomfort. Encourage employees to use a laptop or desktop whenever possible for work-related tasks. If mobile use is unavoidable, they should take a break every 15 minutes, as mobile devices are not designed for continuous typing. Using voice-to-text features and ensuring good posture can also help minimise strain.
Promote Proper Text Neck Awareness
Encourage employees to be mindful of their posture when looking down at their phones or devices. “Text neck” is a growing issue, and promoting awareness around this can help reduce neck and upper back strain that can lead to headaches. Encourage regular posture checks and stretching.
Encourage Good Sleep Habits
Incorporate guidance on the importance of adequate sleep and its connection to headache prevention. Educate employees on creating a good sleep routine to avoid tension headaches caused by fatigue or poor sleep quality.
Refer to Physiotherapy
For employees experiencing frequent or severe headaches, consider referring them to a physiotherapist. Physiotherapy can provide tailored treatment plans, including manual therapy, exercises, and advice on posture correction. This approach is especially beneficial for headaches related to musculoskeletal issues, such as tension-type or cervicogenic headaches.
Employee Feedback and Engagement
Regularly seek feedback from employees on their workstation comfort, stress levels, and any other concerns they may have. Engaging with employees shows that their wellbeing is a priority, fostering a positive workplace culture and improving overall productivity.
The Benefits of Supporting Employee Wellbeing
Supporting your employees’ physical and mental health doesn’t just benefit them—it also benefits your organisation. A healthy workforce is more productive, engaged, and less likely to take sick leave. By investing in wellbeing initiatives such as DSE workstation assessments, ergonomic training, and resources for healthy home and work behaviours, you can create an environment where employees thrive, leading to:
- Increased Productivity: When employees are comfortable and not distracted by pain or discomfort, they can focus better and work more efficiently.
- Reduced Absenteeism: Proper ergonomic support and mental health initiatives reduce the risk of injuries and chronic conditions, helping to reduce sick days and keep employees at work.
- Lower Presenteeism: When employees are comfortable and pain-free, they are more focused and engaged, leading to better productivity and fewer distractions from physical discomfort.
- Improved Employee Morale: Employees who feel supported in their wellbeing are more likely to be engaged and satisfied with their work, leading to higher retention rates and a more positive workplace culture.
- Comply with the HSE DSE Regulations: By ensuring that employees’ workstations are set up correctly, employers comply with the health and safety DSE regulations and create a safer and healthier work environment.
Why It Matters
By prioritising ergonomics, regular movement, stress management, and eye health, you’re not only helping your employees avoid headaches but also addressing potential issues before they escalate. Early intervention and proactive measures—such as workstation assessments, regular breaks, and stress reduction strategies—can significantly reduce the risk of headaches, improving both short-term productivity and long-term employee wellbeing. Taking these steps early on leads to a healthier work environment, boosts morale, enhances productivity, and reduces absenteeism. Supporting your employees’ wellbeing today has lasting benefits for both them and your organisation, fostering improved job satisfaction, fewer sick days, and better overall performance.
The Role of Ergonix and the Wellbeing Hub
At Ergonix, we offer a range of services that can help businesses create a healthier, more productive workplace. Our DSE workstation assessments, accredited DSE ergonomic training, wellbeing workshops, and employee wellbeing content are designed to address key health concerns and improve the work environment for employees.
Our Ergonix Wellbeing Hub provides monthly, evidence-based content to engage and educate employees on the best practices for maintaining health and wellbeing at work. Each month, you’ll receive fresh, easy-to-share resources covering topics such as stress management, posture improvement, nutrition, sleep hygiene, mental health, musculoskeletal health, managing menopause and pregnancy, preventing sports injuries, and promoting ergonomic practices.
By integrating these solutions, you’ll be equipped to better support your employees, ensuring a healthier, more productive workforce. Contact us today to learn more about how we can support your organisation with tailored wellbeing solutions.
