5 Common Causes of Recurring Headaches - And What You Can Do About Them

Headaches can be more than just a nuisance, they can interfere with your work, your relationships, and your overall quality of life. If you find yourself suffering from frequent headaches, you’re not alone.

1. The Weekend Headache: Relaxing After Stress

Do you work long hours Monday to Friday, feel fine all week, then wake up on Saturday with a pounding headache?

You might be experiencing what’s sometimes called a “let-down headache.” When the stress of the week lifts, your stress hormone levels suddenly drop. This can trigger a rapid release of neurotransmitters (chemical messengers in the brain), causing blood vessels to constrict and then dilate leading to a headache.

Recommendations:

• Stick to a consistent sleep schedule, even on weekends.
• Introduce regular relaxation throughout your week. Whether it’s a short walk, a lunch break outside, or a yoga class, small moments of calm during the workweek can help prevent that weekend crash.

Chiropractic Insight: Stress often leads to increased tension in the neck and shoulders. Chiropractic adjustments can help reduce muscular tension and improve nervous system regulation, making you more resilient to stress-related headaches.

2. Poor Posture

Sitting for long periods especially with poor posture, can create imbalances in your spine. Over time, this leads to tightness in the upper back, neck, and even jaw, which are common contributors to tension headaches.

Recommendations:

• Use ergonomic support at your workstation. Position your screen at eye level, and support your lower back.
• Take frequent posture breaks—stand up, stretch, or walk for a few minutes every 30 minutes.
• Consider using a standing desk or alternating between sitting and standing.
• If you’re often on the phone, use a headset to avoid neck strain.

Chiropractic Insight: Regular chiropractic care can help restore proper alignment, relieve tension, and reduce the frequency and intensity of posture-related headaches.

3. Chemical Stress

Do certain smells, like cleaning products, perfume, or even red wine trigger your headaches? Your nervous system might be reacting to chemical exposure.

Common Triggers Include:

• Cleaning agents with strong fragrances
• Alcohol (especially red wine)
• Artificial scents in perfumes or air fresheners
• Processed foods, dairy, gluten, and fizzy drinks

Recommendations:

• Switch to natural cleaning and personal care products.
• If drinking alcohol, alternate with water to stay hydrated and flush toxins.
• Keep a headache diary to identify potential food or environmental triggers.

Chiropractic Insight: Your nervous system is sensitive to both internal and external stressors. Chiropractic care supports nervous system function and may improve your adaptability over time.

4. Too Much Bright Light & Screen Time

We’re surrounded by screens: computers, phones, TVs and often under artificial lighting for long hours. For some people, this constant light exposure can trigger headaches, especially in the evening.

Recommendations:

• Reduce screen time by at least one hour before bed.
• Use natural light whenever possible during the day.
• Dim your home lighting in the evening to help your brain transition into a relaxed state.
• Consider blue light-blocking glasses if you’re using screens extensively. They can reduce eye strain and help prevent light-induced headaches.

5. Dehydration & Nutritional Deficiencies

Not drinking enough water or lacking essential nutrients like magnesium can also lead to recurring headaches.

Recommendations:

• Aim for at least 3 liters of water per day. (more if you are working outside)
• Eat a balanced diet with plenty of leafy greens, whole foods, and magnesium-rich foods like nuts and seeds.
• Consider supplementation of magnesium if advised by your healthcare provider.