Preventing headaches at work

Headaches at work are often the result of stress or bad posture. These tips will help you avoid this debilitating and painful condition.

Headaches are far from rare. According to the World Health Organization, 47% of the world's population suffered from a headache at least once last year. The commonest causes are stress, unsatisfactory work situations, poor air quality, noise, a lack of physical exercise and tension in the neck and shoulder muscles. Of course, it's possible to take painkillers, but there are also natural methods for easing the pain.


Regular meals

Reduced blood sugar levels can lead to headaches, so eat regularly throughout the day. To keep your insulin level constant, you should try to eat three main meals, plus two small snacks if you need them. Foods which are rich in magnesium (e.g. bananas) make an ideal between-meals snack and help calm frayed nerves.



Be sure to drink enough fluids. A lack of fluids leads to a drop in oxygen levels in the blood, which can result in headaches. Try to drink three litres of water over the course of the day. Sometimes a cup of coffee can help ease severe headache pain because caffeine stimulates the circulation and boosts the supply of oxygen to the brain.


Regular exercise

Try to take some exercise out of doors. This could include walking briskly or simply cycling to work. Three 30-minute workouts each week will help prevent headaches and keep you reasonably fit and healthy. It's also a good idea to deliberately interrupt your work for a few minutes from time to time. Take your eyes off the computer screen and allow them to relax.


Workplace ergonomics

Correctly adjusted office furniture helps prevent poor posture and the associated health issues. Suitable lighting can also reduce the risk of headaches and migraines.
Tip: If you are suffering from a severe headache, try the following relaxation exercise. You can easily do it at your workstation. Link your hands behind your head and press your head back against them. Hold this position for about a minute and then relax. Go here to find other exercises that you can do in the office.


See a doctor

If you experience headaches over a long period of time, it's a good idea to consult a doctor or other medical specialist.


Generous contributions towards preventive healthcare

SWICA rewards activities relating to fitness and prevention, such as exercise, nutrition and relaxation (e.g. fitness centres, nutritional advice, yoga) by offering generous contributions. We look forward to giving you free no-obligation advice on our helpline 0800 80 90 80.

In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.