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Computer and Health
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Headaches at Work
By Dr Trisha Macnair
Headaches are such a common health problem that its not surprising that they often occur while people are at work. But there may be very specific reasons, related to the job or the working environment, why some people particularly suffer from headaches while they are trying to do their job.
Headaches can be hugely disruptive to work. More than 18 million working days are lost each year because of migraines, for example. This particularly debilitating type of headache can cause intense symptoms lasting up to 3 days and which are often so severe that concentration and co-ordination becomes very difficult and it is simply impossible to carry on working. In severe cases headaches can interfere with promotion and career prospects. Employers may worry that the person simply isn't up to the stresses of the job while those people with frequent headaches fear that they are letting down their colleagues because they insist on regular breaks or other conditions to avoid triggering a headache.
What triggers headaches at work?
All types of headaches, especially tension or stress related headaches and migraine, are common in the workplace, probably because many similar trigger factors may be involved (see Box below). In some types of headache, especially migraine, a number of trigger factors may add up until a threshold is passed and a headache results.
Triggers of a headache at work
* Stress, worry, tension, anxiety etc about workload, deadlines, demands of job (or worrying about family at home)
* Disputes with colleagues or clients
* Uncomfortable working environment:
* Heat
* Noise
* Dry or smoky atmosphere
* Poor lighting
* Uncomfortable desk/seating putting tension on spine and neck
* Prolonged use of VDU or computer (headaches are a feature of Computer Vision Syndrome www.aoa.org/clincare/environmental-effects.asp)
* Persisting at one task for hours or not taking a frequent break
* Not having had a proper breakfast, or missing lunch
* Not having had a good night's rest (this may be important in people doing shift work)
* Alcohol (a drink at lunchtime or a party the night before)
Preventing headaches
There is no miracle answer to preventing headaches but a lot of simple strategies can make them much less likely to occur. The main things to tackle are:
* Learn to recognise your headaches and what triggers them, so that you can avoid the triggers
* Complete a 'headache diary' to try to link events, foods or other factors to symptoms
* Find out more about migraines and work: www.migraine.org.uk/, especially if your headaches are severe or association with other symptoms such as nausea and vomiting
* Be sure you are fit and prepared for work each day, well rested and having eaten a good breakfast
* Get your eyes tested - headaches may be a sign of eye problems or needing a new prescription for your glasses
* Make your work environment as comfortable, and stress free, as possible
* Find ways to keep on top of the demands and stresses of the job - learn negotiating skills and stress management techniques
* Take swift and effective action when a headache starts (see box below): if you have regular headaches make sure that you keep with you a supply of the medication that usually helps
Making your work environment comfortable and stress-free
* Check noise levels and temperature, and discuss problems with your employer
* Make sure your workstation is ergonomically designed and arranged to suit you and your needs. More information on this at: www.spine-health.com/topics/cd/ergo/ergo03.html. Check:
* height of desk and chair to match eye level with VDU or computer screen
* that there are adequate shelves or cupboards to reduce clutter on your desk ('desk-top' stress)
* that the font, contrast, brightness and glare on your screen are controlled, that there is no flickering and that your keyboard is comfortable
* Request a mobile telephone headset if you need to use the phone for several hours a day
* If there are strong chemicals in the environment (from industrial solvents to simply a colleagues strong perfume) make sure people are ware that it may be causing you problems, that levels are monitored and there is good ventilation
* Vary your position and posture frequently
* Take regular breaks from your work and use these to de-stress - learn simple techniques such as meditation or massage
* Spend some time on organising your job projects and paperwork, rather than just struggling to carry them out, to try to reduce stress
* Learn skills which will help you improve relationships at work: http://stress.about.com/library/weekly/aa052201a.htm
When you have a headache at work
* Take a short break, get out into the fresh air if possible, and sit quietly for 15 minutes
* Take simple pain killers (paracetamol, ibuprofen etc) as soon as possible
* Try massaging your temples, or other destressing activities
* Use the Progressive Muscle Relaxation technique to defuse the headache - see under 'help relieve headaches with this simple exercise' at: www.nhsplus.nhs.uk/your_health/headache.asp
* Make sure you are well hydrated - drink 1-2 cups of water. If hungry eat something which provides a ready source of energy
* Change what you are doing to a task which doesn't involve a computer screen or VDU
* If these don't work, tell your boss and then put your head down somewhere quiet, with a cool pack over your eyes, and try to get a short nap
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