Top 5 Neck & Head Pain Triggers — Practical Fixes from Physio Gladstone
Top 5 Neck & Head Pain Triggers — Practical Fixes from Physio Gladstone
Introduction — Why your head and neck might be affecting how you feel
Feeling wiped out? Like you're crashing harder than you should be?
Your head and neck might be the problem.
If you feel like you're crashing out heavier than Donald Trump's hairpiece, if you're crashing out harder than Donald Trump's hairpiece on a wave, then maybe there's some things that's going on with your head and neck that may be contributing to how you think and feel.
Many people don't realize how much their head and neck affect the way they feel. These issues are common. They are also fixable.
What this video covers
This video walks you through the top five obvious causes of head and neck symptoms. These are things you can fix right now.
You'll learn quick actions to try today. No long theory. Just practical fixes.
Why listen?
I'm a practitioner. I see these problems every day. I know what works.
If you live in Gladstone, you can book a free initial consult at Physio Gladstone. We'll help you sort it out.
What you'll gain
Simple fixes for common head and neck pain causes
Ways to fix head and neck pain fast
A clear path to feeling better
Local support with a free consult for Gladstone residents
Let's dive into the five fixes that can help you feel better today.
Fix #1 — Phone use: posture, screen time, and headaches
Let's start with the most obvious cause. It's your phone.
It's pretty much always your phone use.
The problem
Your phone keeps your head down. Your neck stays flexed for hours. This causes strain.
Most people don't realize how much time they spend looking down at their phone. The hours add up fast.
If you have the ability to track your time and how long you spend on it, you might be surprised by amount of hours that your head is down and your neck is flexed, and that will give you headache and migraine.
Signs to watch for
You might have a phone posture problem if you notice:
Recurrent headaches
Neck tightness
Migraine-like symptoms
Pain that gets worse after phone use
Simple actions to take
Here's what you can do right now:
Track your phone time.Use your phone's built-in screen time tracker. Check how many hours you spend each day. You might be surprised.
Raise your screen to eye level.Hold your phone up instead of looking down. This keeps your neck straight.
Take regular breaks.Set hourly reminders. Look up. Stretch. Stand up and move.
Be mindful of your head position.Notice when your head is down. Adjust your posture while using devices.
Quick monitoring tips
Use built-in screen time trackers on your phone
Set hourly reminders to check your posture
Take a break every hour to look up and stretch
Stand up and move around regularly
Why this matters
Hours of looking down puts massive strain on your neck. This strain leads to headaches and migraines.
Fix your phone posture. You'll likely see fewer headaches.
It's the most obvious fix. And it works.
Fix #2 — Remove necklace or lanyard strain
Here's another obvious one. But it's easy to miss.
Number two is also obvious, but a necklace or a lanyard.
The problem
Wearing a necklace or lanyard adds weight to the front of your neck. This pulls your head forward. Over time, it changes your neck posture.
The weight might seem small. But you wear it all day. That constant pull adds up.
Who's affected
This problem is common for:
Hospital workers who wear ID lanyards
People working at secure facilities
Anyone required to display ID badges at work
People who wear heavy necklaces regularly
Particularly, if you work at a hospital or a business where you have to have it on for security reasons, maybe you just put it in your pocket or display it differently rather than having it around your neck.
Practical adjustments
You don't have to stop wearing your ID. Just change how you carry it.
Put it in your pocket.Tuck your lanyard and ID into your pocket. Pull it out when you need to scan or show it.
Clip it to your belt.Use a badge clip or retractable reel. Attach it to your waistband instead of your neck.
Use a badge reel.Get a retractable badge holder. Clip it to your pocket or belt loop. It extends when you need it.
Display it differently.Talk to your employer about other options. Some workplaces allow arm bands or clip-on badges.
Workplace solutions
If your job requires visible ID:
Ask about alternative ID display methods
Use lighter badge holders or lanyards
Take breaks to remove the lanyard when safe to do so
Switch to clip-on badge reels
Quick action steps
Remove your lanyard from around your neck
Put it in your pocket or clip it to your belt
Use a badge reel if you need quick access
Check with your workplace about lighter alternatives
Why this matters
Even small weights around your neck create strain. This strain builds throughout the day.
Remove the weight. Give your neck a break.
It's a simple fix. And it works.
FAQ
Can I still wear my lanyard at work?
Yes. Just don't wear it around your neck. Put it in your pocket or use a badge reel clipped to your belt.
What if I need my ID visible at all times?
Use a badge reel or clip-on holder. These keep your ID visible without the neck strain.
Will this really make a difference?
Yes. Removing constant weight from your neck reduces forward head pull. This helps reduce neck strain and headaches.
Number three might surprise you. It's your eyes.
Number three is your eyes are failing, and you may not think about it, but over time, your head is leaning into a screen or looking forward, it and you just need to go get a checkup and that may really help you. Do an optometrist.
The problem
Your eyesight changes over time. You might not notice it right away.
When you can't see clearly, you lean forward. You tilt your head. You squint at screens.
This puts strain on your neck. It causes forward head posture. And that leads to headaches.
How vision affects posture
Poor vision changes how you hold your head. Here's what happens:
You lean into screens to see better
Your head tilts forward to focus
Your neck muscles stay tight
Headaches and neck pain develop
You might not realize you're doing it. But your body compensates for poor vision by changing your posture.
The right kind of eye test
Don't just read letters off a wall chart. That's not enough.
It's gotta be an optometrist that get the machine to check your eyes.
You need a full optometrist appointment. They use proper equipment to test:
Refraction (how your eye bends light)
Binocular vision (how both eyes work together)
Eye muscle function
Prescription accuracy
What to do
Book an optometrist appointment.Not just a quick eye chart test. Get a full exam with proper equipment.
Mention your neck and head symptoms.Tell the optometrist about your headaches or neck pain. They'll consider posture-related visual needs.
Get the right prescription.If you need glasses or an updated prescription, get them. Don't delay.
Use your visual aids.If you're prescribed glasses, wear them. They reduce the need to lean forward.
What to ask your optometrist
When you book your appointment, mention:
Any headaches or neck pain you experience
How much time you spend on screens
Whether you lean forward to see clearly
How long since your last full eye exam
This helps them focus on posture-related vision issues.
How often to test your vision
Get your eyes checked regularly:
Every 1-2 years for adults
More often if you have vision changes
Immediately if you notice new headaches or neck strain
Expected outcomes
The right prescription or visual aids can:
Reduce forward head posture
Decrease neck strain
Lower headache frequency
Improve screen comfort
Why this matters
You might not think your eyes are the problem. But failing eyesight is a common cause of poor head posture.
Get a proper eye test. Update your prescription. You might be surprised how much it helps.
It's an easy fix. And it could solve your headache problem.
Quick action steps
Book a full optometrist appointment (not just a wall chart test)
Mention your neck and head symptoms
Get proper testing with equipment
Update your prescription if needed
Wear your glasses or visual aids consistently
FAQ
How do I know if my vision is causing my neck pain?
If you catch yourself leaning into screens or tilting your head to see, your vision might be the problem. Book an eye test to find out.
What's the difference between a wall chart test and a full exam?
A wall chart only tests basic visual acuity. A full optometrist exam uses equipment to test refraction, binocular vision, and eye muscle function. You need the full exam.
How quickly will I notice improvement?
If vision is your problem, you should notice less forward head posture within days of getting the right prescription. Headaches may reduce within a week or two.
I already wear glasses. Could my prescription be wrong?
Yes. Prescriptions change over time. If you're still leaning forward or having headaches, get your eyes rechecked.
Fix #4 — Improve sleep quality: pillows, sleep apnea, caffeine and alcohol
Number four is about sleep. This one's big.
Number four, sometimes if it's not your eyes but your eyes are affected, it could be your sleep.
The problem
Poor sleep quality makes everything worse. It affects your head and neck in ways you might not expect.
When you don't sleep well, your muscles don't recover. Your body stays tense. Headaches get worse.
If your sleep is not priority, then it's probably impacting your head and neck.
Common sleep contributors
Several sleep issues can cause or worsen neck pain and headaches:
Pillows
Your pillow matters. A lot.
The wrong pillow puts your neck in a bad position all night. That's hours of strain while you sleep.
We could talk about pillows.
What to check:
Is your pillow too high or too flat?
Does it support your neck properly?
Is it old and lumpy?
Does your neck hurt when you wake up?
Sleep apnea
Sleep apnea is when you stop breathing during sleep. It's more common than you think.
We could talk about sleep apnea.
It causes:
Poor sleep quality
Morning headaches
Daytime fatigue
Neck tension
Many people have it and don't know.
Caffeine and alcohol
What you drink affects how you sleep.
We could talk about the caffeine or alcohol consumption.
Caffeine:Stays in your system for hours. Late afternoon coffee can ruin your sleep.
Alcohol:Might help you fall asleep, but it wrecks sleep quality. You wake up feeling worse.
Immediate steps to try
Here's what you can do right now:
Evaluate your pillow
Check your sleeping position:
Side sleepers need a thicker pillow to fill the gap between head and mattress
Back sleepers need a thinner pillow to keep the neck neutral
Stomach sleepers need a very thin pillow (or none)
Replace old pillows.If your pillow is lumpy or flat, get a new one.
Try different support levels.You might need more or less support than you think.
Reduce late caffeine and alcohol
Cut caffeine after 2 PM.Give your body time to clear it before bed.
Limit alcohol in the evening.If you drink, do it earlier and drink less.
Track your intake.Notice how caffeine and alcohol affect your sleep and headaches.
Prioritize consistent sleep schedules
Go to bed at the same time.Your body likes routine.
Wake up at the same time.Even on weekends.
Aim for 7-8 hours.Most adults need this much sleep.
Pillow selection checklist
Use this to find the right pillow:
☐ Matches your sleeping position (side, back, or stomach)
☐ Keeps your neck in a neutral position
☐ Supports the natural curve of your neck
☐ Isn't too soft or too firm
☐ Is less than 2 years old
☐ Doesn't cause neck pain when you wake up
Sleep hygiene tips for neck and head symptoms
These habits help reduce headaches and neck pain:
Before bed:
Dim the lights an hour before sleep
Put your phone away 30 minutes before bed
Keep your bedroom cool
Use blackout curtains if needed
During the night:
Use a pillow that supports your neck properly
Avoid sleeping on your stomach if possible
Keep your head and neck aligned with your spine
Morning routine:
Notice how you feel when you wake up
Track morning headaches or neck stiffness
Connect patterns between sleep and symptoms
When to seek help
See a sleep specialist if:
You snore loudly or gasp during sleep
Your partner says you stop breathing at night
You wake up with headaches regularly
You feel exhausted even after a full night's sleep
Lifestyle changes don't improve your symptoms
Sleep apnea needs professional treatment. Don't ignore the signs.
Why this matters
Sleep is when your body recovers. Poor sleep means poor recovery.
Your neck muscles stay tight. Your headaches get worse. Everything compounds.
If your sleep is not priority, then it's probably impacting your head and neck.
Make sleep a priority. Fix the obvious problems first.
Check your pillow. Cut late caffeine. Reduce alcohol. Keep a regular schedule.
These simple changes can make a big difference.
Quick action steps
Evaluate your pillow and sleeping position tonight
Cut caffeine after 2 PM starting today
Reduce or eliminate evening alcohol
Set a consistent bedtime and wake time
Track your sleep quality and morning symptoms
Book a sleep study if you suspect sleep apnea
FAQ
How do I know if my pillow is wrong?
If you wake up with neck pain or headaches, your pillow might be the problem. Your neck should feel comfortable and supported all night.
What if I can't fall asleep without alcohol?
That's a sign you need better sleep habits. Try relaxation techniques, consistent bedtime routines, and cut caffeine earlier in the day.
How long until I notice improvement?
Most people notice better sleep within a few days of cutting late caffeine and alcohol. A new pillow should help immediately if yours was wrong.
Do I really need a sleep study?
If you snore loudly, gasp at night, or wake with headaches despite good sleep habits, yes. Sleep apnea is serious and treatable.
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This page helps with: pillow for neck pain, sleep apnea headaches, sleep hygiene for headaches, reduce caffeine for better sleep and less head pain.
Fix #5 — Trial dietary and topical sensitivities
Number five is about what you eat, drink, and put on your skin.
And lastly, if you're eating or consuming anything that is just not congruent with your body and it lets you know because you're lactose intolerant or you're very sensitive to caffeine or you keep drinking or eating or putting things on your skin that make you sick or give you a headache, then how about having a break from that? Sometimes it's tough to do it by yourself and you just need a little helping hand.
The problem
Your body tells you when something doesn't agree with it. But sometimes we ignore the signs.
Foods, drinks, and products can trigger headaches. They can make you feel sick. Your body sends clear signals.
If you keep consuming or using things that cause problems, your symptoms will keep coming back.
Common triggers
Here are the most common culprits:
Food intolerances
Lactose intolerance:Dairy products cause digestive issues and can trigger headaches.
Gluten sensitivity:Wheat and grains might be causing inflammation and head pain.
Food additives:MSG, artificial sweeteners, and preservatives can trigger migraines.
Caffeine sensitivity
Some people are very sensitive to caffeine. Even small amounts cause:
Headaches
Jitters
Sleep problems
Increased heart rate
If caffeine makes you feel bad, your body is telling you something.
Topical products
Things you put on your skin matter too:
Strong perfumes
Scented lotions
Hair products
Makeup
Cleaning products
These can cause allergic reactions or trigger headaches.
The practical approach
Here's what to do:
Take a break
If something makes you sick or gives you a headache, stop using it.
Simple as that.
Give your body a break. See if your symptoms improve.
Try short elimination trials
Pick one suspected trigger at a time.
Week 1:Remove the suspected trigger completely.
Week 2:Keep it out. Track your symptoms.
Week 3:Reintroduce it. Watch what happens.
If symptoms return when you reintroduce it, you've found your trigger.
Monitor symptom changes
Keep track of:
When headaches occur
What you ate or used that day
How severe the symptoms are
How long they last
Patterns will emerge. You'll see what triggers your symptoms.
Simple elimination trial plan
Follow these steps:
Step 1: Choose one trigger to test
Don't remove everything at once. Pick one thing. Common choices:
Dairy products
Caffeine
Gluten
Artificial sweeteners
Scented products
Step 2: Remove it completely for 2 weeks
No cheating. Complete elimination.
Read labels. Check ingredients. Be thorough.
Step 3: Track your symptoms daily
Use the symptom diary template below.
Step 4: Reintroduce after 2 weeks
Add it back in. Eat or use it normally for a few days.
Step 5: Watch for reactions
If symptoms return, you've found your trigger.
Symptom diary template
Track your symptoms daily. Use this simple format:
Date:___________
What I ate/drank today:
Breakfast:
Lunch:
Dinner:
Snacks:
Drinks:
Products used:
Skincare:
Hair products:
Perfume/cologne:
Symptoms today:
Headache: Yes / No (Rate 1-10)
Nausea: Yes / No
Fatigue: Yes / No
Other:
Notes:
Keep this for at least 2 weeks during elimination.
When to get help
Sometimes you need professional support. Don't guess alone.
See your GP if:
Reactions are severe
You're not sure what's causing symptoms
You need allergy testing
Symptoms don't improve with elimination
Consult a dietitian for:
Guided elimination diets
Nutritional balance while avoiding triggers
Professional meal planning
Long-term dietary strategies
See an allergy specialist if:
You have multiple sensitivities
Reactions are severe or dangerous
You need formal allergy testing
Over-the-counter approaches aren't working
Guided elimination vs. guessing alone
Guessing alone:
You might miss hidden triggers
Risk of nutritional deficiencies
Hard to stay consistent
Easy to get overwhelmed
Professional guidance:
Structured approach
Proper nutritional balance
Clear testing protocols
Support when it's tough
Sometimes it's tough to do it by yourself and you just need a little helping hand.
Don't be afraid to ask for help.
Why this matters
Your body knows what it doesn't like. It tells you through symptoms.
If you keep eating, drinking, or using things that make you sick, you'll keep feeling bad.
Listen to your body. Take a break from triggers. Track what happens.
It's that simple.
Quick action steps
Identify one suspected trigger (food, drink, or product)
Remove it completely for 2 weeks
Use the symptom diary template to track changes
Reintroduce after 2 weeks and watch for reactions
Book a GP, dietitian, or allergy specialist if you need help
FAQ
How long should I eliminate something before I know if it's a trigger?
Most people see changes within 2 weeks. Some sensitivities take longer. Give it at least 2 weeks before reintroducing.
Can I test multiple things at once?
No. Test one thing at a time. Otherwise you won't know which one was the problem.
What if I can't find the trigger?
See a professional. A dietitian or allergy specialist can help you identify hidden triggers and run proper tests.
Are food sensitivity tests worth it?
Some are helpful, some aren't. Talk to your GP or a registered dietitian before spending money on tests. Elimination diets are often more reliable.
What if my trigger is something I eat every day?
That's common. The things we eat most often are sometimes the biggest problems. Take the break. Find alternatives. Your health is worth it.
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This page helps with: food intolerance headaches, elimination diet for headaches, caffeine sensitivity headache, skin product allergic reaction headache, how to identify food triggers for migraines.
Let's recap what we've covered.
The five quick fixes
Here are the five practical things you can do right now:
Fix #1: Reduce phone use.Your head is down for hours. Track your screen time. Raise your phone to eye level. Take breaks.
Fix #2: Remove lanyard or necklace strain.That weight around your neck pulls your head forward. Put your ID in your pocket. Use a badge reel instead.
Fix #3: Check your eyesight.Failing vision makes you lean forward. Get a proper optometrist exam with equipment. Update your prescription.
Fix #4: Prioritize sleep.Check your pillow. Cut late caffeine. Reduce alcohol. Get consistent sleep. Consider a sleep study if you snore or gasp at night.
Fix #5: Trial removing dietary and topical triggers.If something makes you sick or gives you a headache, take a break from it. Try elimination trials. Track your symptoms.
These are the obvious fixes. They work.
Free initial consult for Gladstone residents
At Physio called Gladstone, we have a free initial consult.
If you live in Gladstone, we can help.
It takes about twenty or thirty minutes to come up with a plan of care that is specific to you.
What the consult includes
We do a proper assessment. We look at your neck and related factors.
We create a plan of care that's specific to you. Not generic advice. A real plan.
And sometimes it's not even your neck. That's a funny one where it may be related to someone somewhere else in your body.
Sometimes the problem isn't where you think it is. We'll figure out what's really going on.
Who can book
And if you would like this, it's only available to Gladstone residents.
This free consult is for Gladstone residents only.
So if you're interested or if you're, wanting to get your neck checked, come in and we'll we'll check it over.
What happens next
We do a proper assessment. We identify whether your neck is the source. Or if other body areas are involved.
Then we give you a clear plan. You'll know what to do.
The question I have for you
If you knew what to do, would you do it? That's the question I have for you.
Think about that.
Most of the time, you can solve a lot of your issues, but you need to do the things that are required.
You can fix most of these problems. But you need to take action.
You need to do the things that are required.
Take action today
Try the five fixes. See what helps.
If you're in Gladstone, book your free consult. We'll help you sort it out.
Don't keep suffering. These issues are fixable.
Book your free consult
Ready to get your neck checked? Book your free 20-30 minute initial consult at Physio Gladstone.
What you'll get:
A proper assessment of your neck and related factors
Identification of the real source of your symptoms
A tailored plan of care specific to you
Clear next steps
Who can book:Gladstone residents only
Cost:Free initial consult
Time:20-30 minutes
Take the first step. Book today.
FAQ
What happens during the free consult?
We do a proper assessment. We check your neck and related body areas. We create a specific plan of care for you. It takes 20-30 minutes.
Do I need to be a Gladstone resident?
Yes. This free initial consult is only available to Gladstone residents.
What if my neck isn't the problem?
We'll figure that out. Sometimes the issue is somewhere else in your body. We assess everything and find the real source.
What should I bring to the consult?
Just yourself. If you have previous scan results or medical reports, bring those too.
Is there any obligation after the free consult?
No. We'll give you a plan. What you do with it is up to you.
