When the headache occurred. Where the pain was on your head, face, and/or neck. The intensity of the headache. You could use a personal rating scale from one to ten where you’ve defined each level based on your personal experience. What activities you were involved in when the headache started, including where you were. A note on how well you slept the night before you experienced the headache. A note on what you ate, drank, heard, or smelled in the 24 hours leading up to the headache. A note on how you were feeling before the headache started. Any other points that you may find useful.

You should never have to turn your head, or look up or down, when looking at your computer monitor. It should be directly in front of you, a smidgen below eye level. If your monitor’s stand won’t allow you to move it to the proper level, use books, boxes, a short shelf, or whatever else you have around that can support the monitor. You should not have to reach far to access your keyboard and mouse. You should be able to comfortably rest your arms on your chair’s armrests while your hands touch both the keyboard and the mouse. When you sit in your office chair, no part of your body should have to reach anywhere in order to sit in a relaxed position. Your legs should be at 90-degree angles and your feet should be flat on the ground. You arms should be at 90-degree angles with your arms or wrists being able to rest on either the armrests or desk. You should be able to lean back comfortably, with proper lumbar support. You should never sit forward on your chair with your feel on the castors! In fact, it’s best if your chair isn’t able to move around on wheels. You should never hold a phone between your shoulder and ear. Use the speakerphone, headset, or a bluetooth device to speak on the phone if you need your hands free. [6] X Research source DeLaune, Trigger Point Therapy, 35.

If you aren’t sure if your mattress is firm enough, try sleeping on the floor or on a camping mattress for a couple of days. If you find that you get a better night’s sleep on the floor, your mattress is nowhere near firm enough.

If you are on other medications, check with your doctor before selecting a multi-vitamin.

It can be really hard to consume the recommended amount of water, especially if you’re busy and always on the go. If you’re having trouble, force yourself to carry a reusable water bottle with you everywhere you go and refill it at every opportunity. Always have it within reach and always give in to the temptation to take sip!

As an alternative, you can simply yawn over and over again to stretch the temporalis muscles without using your hands to apply any pressure.

To do this as a stretch, your jaw should be relaxed and shouldn’t cause any resistance to the movement of your jaw to the left and right. If you’ve been working the area for a while and you want to try strengthening the muscle instead of just stretching it, you can add some resistance to the movement of your lower jaw.

Since this is a hard muscle to reach on your own, don’t worry if you aren’t able to find it. You may need to enlist the help of a professional to get to this muscle if you feel it’s the cause of some of your headaches.

Alternatively, you can apply an ice cube directly to the muscle that hurts and move it along the muscle, back and forth, for a little while. Because you’re using ice, don’t hold the ice on your skin in one spot for a long period of time or you may damage your skin or nerves. Applying an ice pack to the base of your skull and top of your neck can help headaches radiating around the front of your head and face.