Why do I keep getting headaches (and how to actually fix them)

One of the most common and excruciating pains a human can experience is a throbbing headache that won’t go away. Every human has experienced at least one headache in their lifetime.

Whenever we have a headache, we usually pop some painkillers or tolerate the pain until it fades away. Headaches can become a concerning issue when you experience occasional and/or persistent headaches that do not go away even after trying remedies such as drinking ample fluids, getting enough sleep, or managing stress. Yes, these remedies do help alleviate body ailments like headaches; however, they do not necessarily address the root cause. To many people’s surprise, the underlying cause of some headaches lies in the upper back or neck, rather than the head itself.

What kind of headache are you having?

头痛	症状	Triggers
Migraine	· Moderate to severe throbbing pain, typically on one side · Nausea and/or vomiting · Sensitivity to light, sound or smells · Tingling or numbness in limbs in some cases	Stress, hormonal changes, certain foods, sleep disruption, weather changes
Tension-type	· Dull, non-throbbing ache on both sides of the head · Often described as a tight band around the head · No nausea or vomiting · May involve neck or shoulder tightness	Stress, fatigue, eye strain, poor posture
Cluster	· Sudden, severe pain on one side, usually around one eye · Tearing and redness of the eye on the affected side · Runny or blocked nostril on the same side	Alcohol, strong smells, disrupted sleep patterns
Cervicogenic	· One-sided head pain/ Buckhead pain. It can radiate up one side or start at the back of your head and radiate to the front, behind your eyes. · Limited movement or range of motion in your neck. Your headache may get worse with neck movement.	A disorder of the cervical spine* and its component bone, disc, and/or soft tissue elements.

How common are headaches?

Headache disorders are one of the most common neurological conditions worldwide. A global analysis estimates that 52% of the world’s population experiences an active headache disorder at any given time. Among these, migraine affects about 14%, while tension-type headaches affect 26%, and chronic headaches—defined as occurring on 15 or more days per month—affect approximately 4.6%. In Singapore, headaches are also highly prevalent, with a reported lifetime prevalence of 82.7%, and 9.3% of the population experiencing migraines.(3)

How can your back contribute to your headache?

This phenomenon is called referred pain, where discomfort is felt in a location different from the actual source of injury or ailment. This occurs when a network of interconnecting sensory nerves from different body parts converges at the same spinal cord. (1)

The spine, particularly the upper cervical and upper thoracic regions, contains joints, muscles, and nerves that connect closely with the nervous system supplying the head. When there is muscle tension, joint restriction, or irritation in these areas, pain signals can travel along shared nerve pathways.

Because these nerves communicate with regions of the head, the brain may perceive the discomfort as a headache, even though the underlying source of irritation is in the neck or upper back.

Misalignment in your spine can result in excess stress on your spine and soft tissues. A cervical spinal misalignment might compress nerves or blood vessels in the neck, causing muscle tension and headaches. Prolonged periods of poor posture, repetitive stress, or overuse of the neck and upper back can cause strain, leading to referred pain in the head. Cervical spinal injuries like whiplash can cause misalignment and nerve compression, increasing your risk of cervicogenic headaches. A headache or migraine caused by reduced oxygen delivery can occur when blood flow to the brain is interrupted due to misalignments in your back. (5)

Does staring at your phone and sitting in front of a laptop for prolonged periods cause headaches?

You know how every time we complain about having a headache, our parents always blame it on our phones?

“It must be because you are always glued to that phone of yours all day long!”

Most of us would either roll our eyes as if we had heard the most ridiculous reasoning or simply brush it off and go back to our phones.

But is that really the case? Let’s take a look.
Mobile phone use involves several factors that can contribute to headaches, including:

Looking at the bright light from the screen
Straining your eyes
Bending over in a stooped posture
Using your hands and fingers repetitively to type or play games
Holding the phone to make calls for prolonged periods

These factors can strain the eyes, neck, and upper back, potentially triggering headaches. (6)

Tips on using your phone to prevent headaches.

Turning down your screen’s brightness level to a comfortable brightness
Setting a comfortable, readable font size on your phone to avoid eye strain
Taking a break when your fingers or hands feel strained (6)

Treatments for Headache

1. Symptomatic treatment

Over-the-counter medications: Paracetamol, ibuprofen, or aspirin are often effective for mild to moderate headaches.

Rest: Lying in a quiet, dark room may help ease symptoms, especially for migraine sufferers who are sensitive to light and sound.

2. Preventive treatment and non-invasive approaches

Acupuncture or acupressure: Some individuals find relief through these techniques, which stimulate specific points on the body.

Meditation and yoga: Engaging in such activities encourages mental relaxation and physical flexibility, potentially reducing headache triggers such as stress or poor posture.

Regular exercise: Low-impact aerobic exercise (such as walking or swimming) may help prevent certain types of headaches by improving blood circulation and mood. (3)

3. Chiropractic practices

Chiropractors use their hands or specialised tools to apply controlled force to misaligned vertebrae. This can help restore proper alignment, ease nerve pressure, and improve mobility, which may help with headaches.

Trigger Point Therapy

This technique targets tight, painful muscle knots—known as trigger points—that often contribute to tension headaches. By applying pressure to these areas, chiropractors can release tension and reduce headache-related pain. (2)

结论

Headaches are common in Singapore, but frequent pain shouldn’t be ignored. While painkillers may offer short-term relief from headaches in the back of the head, they often don’t address the root cause—such as poor posture, prolonged screen use, or tension in the neck and upper back.

For long-term headache relief, it’s important to identify and treat the underlying issue. Simple changes like improving posture, taking regular breaks from screens, and staying active can help reduce symptoms. If headaches continue, seeking professional care in Singapore—such as chiropractic treatment—can help address spinal alignment and provide more lasting relief.

Don’t just manage your headaches—fix the cause and take control of your health!

References

Arendt-Nielsen L, Referred Pain Physio-pediaphysio-pedia.com/Referred_Pain
Kathryn Watson, David Rossiaky, 14 Types of Headaches and How to Treat Them, HealthlineTypes of Headaches: Symptoms, Causes, Treatments, and More
SinghealthHeadache – Types, Symptoms & Treatment
Bogduk N, Govind J.What is Cervicogenic Headache, AmericanmigrainefoundationWhat Is Cervicogenic Headache? How Do You Treat It? | AMF
Arora Family Clinic, How your Spinal Alignment Contributes to Headaches or MigrainesFrisco-chiropractorfrisco-chiropractor.com/blog/posts/how-your-spinal-alignment-contributes-to-headaches-or-migraines
Colleen Doherty, MD, Could Your Phone Be Causing Your Headaches? Verywellhealthverywellhealth.com/screen-time-exposure-link-to-migraines-4118909

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