Why Your Screen Time is Giving You Headaches (and What to Do)

Read Time: ~3 minutes
Time To Perform Exercises: ~10 minutes

Hey there!

I can’t tell you how many times I’ve heard this in my office:
“I get this headache that feels like it’s right behind my eye after working on my computer.”

If you spend hours in front of a screen, chances are you’ve felt this too. The truth is, I see these exact symptoms everyday in my clinic, and the good news is, there are some quick fixes that really do help.

First, a Quick Note

We’re talking about musculoskeletal headaches here. There are many different types of headaches, and not all of them respond to these strategies. But in my experience, more people find relief with this than you’d expect.

The Pain Patterns I See Most Often

These headaches often “refer” pain to specific spots depending on which muscle is irritated:

• Behind the eye → often from the suboccipital (SOT) muscles at the base of the skull

• Side of the head → commonly from the traps and levator scapulae

• Base of the skull / top of the neck → usually the SOTs again

• Jaw / temple area → often related to the lateral pterygoid muscles

Why Screens Make it Worse

The biggest issue with screens isn’t the screen itself, it’s how we use them.

We sit in the same position for hours.
Neck slightly forward, shoulders rounded, eyes locked on one point.

Imagine stretching your hamstring for eight hours straight. By the end of the day, that muscle would be pretty mad at you too. That’s exactly what we’re doing to our neck and shoulder muscles when we don’t move.

What to Try First (Quick Pain Relief)

👉 These can be done daily to help calm down headache pain.

• You’re looking for spots that recreate your headache pain. That means it will hurt a bit when you press—aim for about a 5/10 discomfort.

• The pain should start to ease while you’re holding pressure.

• If it doesn’t, hold the spot for ~30 seconds, then move and repeat. Do this up to 4 times total per muscle.

• If your headache feels worse the next day, back off and try every other day.

• If pain continues to worsen after 24 hours, move to the next section.

Lacrosse Ball – Traps/Upper Back

• Place the lacrosse ball in a doorway between the frame and the top of your shoulder/neck.

• Lean your body into the ball until you find a tender spot that feels sore or recreates your headache.

• Hold pressure until the pain decreases (or up to 30 seconds max if it doesn’t).

• Work up to 4 tender spots on each side.

Lacrosse Ball – Suboccipitals (base of skull)

• Lie on your back and place a lacrosse ball just under the base of your skull — this is where the suboccipital (SOT) muscles sit.

• Relax your head into the ball until you find a tender spot that recreates your headache or tension.

• Hold pressure until the pain decreases (or up to 30 seconds max if it doesn’t).

• Work up to 4 tender spots on each side.

Manual Jaw Release – Lateral Pterygoid (inside cheek)

• Place your finger inside your mouth on the outside of your upper molars, and slide it back as far as you can.

• From there, angle your finger up and slightly outward — as if you were trying to push toward the outside corner of your eye.

• When you find a tender or tight spot, apply gentle, steady pressure. Hold until the pain decreases (or up to 30 seconds max if it doesn’t).

• Work up to 4 tender spots per side.

Strengthen to Prevent Headaches (The Long-Term Fix)

Soft tissue work helps calm pain quickly, but the real solution is building strength. When your neck and shoulders are strong through their full ranges of motion, you’re far less likely to deal with recurring headaches.

Focus on strengthening:

• Neck muscles → forward, backward, and rotation control

• Shoulder blades → pulling back and holding posture

• Chest & shoulders → pressing and extending through full range

➡️ Aim for 2–3 sessions per week, even if you aren’t in pain. Think of it as insurance. These muscles keep headaches from coming back.

Other treatments that can help if you’re still stuck:

• Chiropractic adjustments – restore motion to stiff joints

• Dry needling – calm stubborn traps and suboccipitals

Need More Help?

✅ If you’ve been fighting neck pain or headaches and want help figuring out the fastest way to fix it, sign up for a free assessment with me. I’ll help you find what’s really driving the problem and give you a plan that works.

Final Thought

Headaches may be common, but they’re not normal. You don’t have to live with them. With the right tools and a little consistency, you can break the cycle and keep them from controlling your day.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.