Experts reveal that neck strain may be a key factor in triggering migraines, highlighting preventing migraines through posture and pillow choices. Migraines rank as the third most common disease globally, causing severe headaches that often become chronic. Researchers emphasize that simple lifestyle changes can significantly reduce migraine frequency, especially for women who are more vulnerable.
Neurologist and spine specialist Andrei Ratinov explained that neck spasms often start in the neck and worsen when the head tilts. These spasms frequently appear on one side and may include tension at the back of the head or a feeling of heaviness. Moreover, neck strain can make headaches more intense and persistent over time.
Ratinov noted that about 90% of neck spasms result from multiple factors. Prolonged sitting at a desk with the neck tilted forward restricts blood circulation and strains nerves. Additionally, sedentary lifestyles and chronic stress worsen the condition. Women are more prone to neck tension due to posture while working at computers or carrying a handbag on the same shoulder.
Experts also pointed to inappropriate pillows as another major cause of headaches. If a pillow is too high or too soft, the neck remains tilted during sleep. Consequently, muscles must work instead of relaxing, which leads to micro-tensions accumulating over time. Many patients wake up with neck pain, headaches, or numbness in the fingers. Furthermore, placing the arm under the head often indicates insufficient neck support, which can worsen migraines.
Adjusting pillows and sleeping positions helps alleviate headaches in 60-70% of patients, Ratinov said. These changes represent simple yet effective measures for preventing migraines through posture and pillow choices. Additionally, expert Marina Vlasova stressed that pillow thickness and firmness are critical. Side sleepers need a pillow equal to the distance between shoulder and neck, while back sleepers require lower pillows to prevent muscle spasms.
In conclusion, preventing migraines through posture and pillow choices can significantly improve quality of life. By maintaining proper neck alignment during work and sleep, people—especially women—can reduce migraine frequency. Transitioning to healthier sleeping habits and ergonomic postures offers a practical, cost-effective solution for chronic headaches.
