Bottom Line
Poor posture doesn’t just change how you look, it can trigger real pain. Many people in Hastings and across Hawke’s Bay live with recurring headaches caused by how they sit, stand, or use devices.
Research shows that for every 2.5 cm your head shifts forward, the pressure on your neck can increase by about 9 kg. That extra load can irritate the joints, muscles, and nerves in your neck, leading to tension-type headaches.
Why Posture Matters for Headaches
When your head is aligned properly over your shoulders, the muscles of your neck and back don’t have to work as hard. But when your head drifts forward, often from computer, phone, or desk use, your muscles stay under constant strain.
That strain can:
Increase tension in the neck and shoulders
Irritate sensitive nerves and joints
Reduce blood flow and mobility
Trigger or worsen headaches
Restoring normal spinal motion is the first step to reducing these problems. Chiropractic adjustments are designed to gently restore movement in your spine. Once motion is restored, strengthening the muscles that support your posture helps keep you stable and reduces future headaches.
Posture vs. Structure: What We Focus On
Many people think chiropractic is only about posture. Posture is what you see on the outside - how you sit, stand, or carry yourself.
Structure is deeper. It’s the alignment and motion of the spine itself, and how it affects the nervous system. Structural shifts in the spine can:
Place constant pressure on joints, discs, and nerves
Lead to recurring secondary conditions like headaches, neck pain, or fatigue
Make it harder for your body to adapt to everyday stresses
Improving posture helps, but if the underlying structure isn’t corrected, the same problems often return. At Structural Chiropractic, we look beyond surface posture to identify and correct structural shifts. That’s what allows changes to last.
Quick Facts About Posture and Headaches
Every 2.5 cm of forward head posture adds about 9 kg of extra load on your neck
This extra weight is a common trigger for tension headaches
Chiropractic care can improve spinal motion and help reduce headache frequency and intensity
Self-Help Steps You Can Start Today
1. Check Your Workstation Setup
Keep your monitor at eye level
Sit with your back supported and feet flat on the ground
Use a chair that supports the natural curve of your spine
2. Take Regular Movement Breaks
Stand up and stretch every 30–60 minutes
Roll your shoulders back and gently move your neck
Walk for a few minutes to reset your posture
3. Strengthen Your Posture Muscles
Chin tucks: Pull your chin straight back to align your head
Shoulder blade squeezes: Pinch shoulder blades together for 5–10 seconds
Core activation: Lightly tighten your stomach muscles when sitting or standing
4. Limit “Tech Neck”
Bring your phone up to eye level instead of looking down
Avoid sitting hunched over your laptop for long periods
Encourage children to use screens at a table rather than slouched on the couch
5. Stay Hydrated and Manage Stress
Drink enough water each day
Practice simple relaxation breathing to release tension
Sleep with a supportive pillow that keeps your head and neck in line
Next Steps
Improving posture doesn’t happen overnight, but small changes add up. If you’re struggling with recurring headaches, we can help.
At Structural Chiropractic in Hastings, our care goes deeper than posture. We focus on restoring healthy spinal structure and function so that your body can hold better posture naturally and headaches don’t keep coming back.
Book a complimentary consultation today — we’ll check your posture, review your workstation setup, and share personalised recommendations to help you reduce headaches and feel your best.