Waking up with a pounding headache? Sitting at your desk and suddenly that sharp pain creeps in? If migraines or tension headaches are becoming your new normal, you might be overlooking a hidden culprit—forward head posture.
What Is Forward Head Posture and Why It Matters
Let’s break it down. Forward head posture (FHP) happens when your head sits further in front of your shoulders than it should. It’s incredibly common—especially among office workers, gamers, and anyone glued to their phone or laptop for hours.
Here’s the real issue: every inch your head shifts forward adds extra strain to your neck and upper back. Imagine your 5kg head becoming a 15kg weight for your neck to support. That’s a recipe for tight muscles, nerve irritation, and yes—migraines.
How Forward Head Posture Triggers Migraines
Here’s the science. Your neck muscles are deeply connected to your nervous system. When the suboccipital muscles (just under the base of your skull) are constantly tight, they compress surrounding nerves and blood vessels.
This tension can:
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Reduce blood flow to the brain
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Irritate the occipital nerves (which often trigger migraines)
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Strain your cervical spine
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Lead to chronic tension headaches
It’s not “just posture”—it’s a neuromuscular imbalance that affects your whole body. And in Slough, we see this more than ever with people working hybrid or remote jobs and barely moving from their screens.
The Vicious Cycle of Tech Neck and Migraines
You check your phone → Your head drops forward → Muscles tighten → Nerves get compressed → Migraine flares up → You take painkillers → You go back to the same posture…
Sound familiar?
This cycle is one of the most common triggers we see at Muscle Therapy By Tom. It doesn’t get fixed with pills. It gets fixed by addressing the root cause: your posture, your mobility, and your muscular balance.
How to Know If You Have Forward Head Posture
Here are 3 simple ways to check:
1. Wall Test
Stand with your back against a wall. If your head doesn’t naturally touch the wall without tilting back, you likely have forward head posture.
2. Mirror Test
Look in the mirror from the side. If your ear is in front of your shoulder, that’s FHP.
3. Photo Check
Take a side photo (or ask someone to). Does your head project forward like a turtle? That’s your sign.
Still unsure? Book a Postural Assessment at The Gym Group Slough with Tom and get a professional breakdown of what’s going on.
What You Can Do About It – Today
🧠 1. Release the Tension
Tight neck and upper back muscles are where it starts. Manual therapy, trigger point release, and myofascial work are game-changers.
At Muscle Therapy By Tom, we start by releasing the suboccipitals, levator scapulae, and sternocleidomastoid muscles—these are usually overactive in people with FHP.
💪 2. Strengthen the Weak Links
Your deep neck flexors and upper back muscles are often weak. Specific strengthening exercises tailored to your posture can rebuild proper alignment.
🧘♂️ 3. Daily Posture Check-Ins
Set reminders every 30 minutes:
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Sit tall.
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Tuck your chin slightly.
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Roll your shoulders back and down.
Sounds simple, but over time this retrains your brain and body.
🧍 4. Fix Your Workstation
Ergonomics matter. Raise your screen to eye level, use a lumbar support, and avoid slouching on your sofa with a laptop.
Want a full Workstation Assessment? We offer posture coaching and ergonomic consultations as part of your therapy plan.
📅 5. Book a Treatment Session
If you’re constantly battling neck pain and migraines, self-care might not cut it.
At Muscle Therapy By Tom, we go beyond the basics:
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Deep tissue therapy
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Trigger point release
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Postural correction plans
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Myofascial therapy
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1-on-1 guidance inside The Gym Group Slough
📍 Located conveniently inside The Gym Group Slough, we help busy professionals, gym-goers, and desk-bound warriors break the migraine cycle—naturally and effectively.
Bonus: Migraine Relief Stretches You Can Start Now
Try these 3 stretches daily:
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Chin Tucks (5x daily) – Helps realign your cervical spine
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Upper Trap Stretch (30 secs each side) – Reduces tension on neck and shoulders
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Wall Angels (10 reps) – Great for posture correction
Need help doing them right? Come by the clinic and we’ll walk you through them, tailored to your body and pain points.
Real Talk: Migraine Pills Aren’t Enough
If your migraines are rooted in posture, medication will only mask the pain. What your body needs is realignment, muscle balance, and consistent therapy.
You don’t have to live with migraines. You just need the right therapeutic plan and support.
👋 Ready to Fix the Root Cause?
Book your session today with Tom at The Gym Group Slough and start your journey to a pain-free head and healthier posture.
🔗Website: muscletherapybytom.co.uk
📞 Call: 07 71 859 0829
📍 Muscle Therapy By Tom – Inside The Gym Group Slough