Too Much Gadget Time? Beware of Tension-Type Headaches!

By: dr. A. Melissa Ayu L. Witjaksono, Sp. N, AIFO-K, DAIFIDN

Have you ever felt like your head was being tied or pressed after looking at your gadget screen for too long? Be careful, this condition may be a sign of Tension Type Headache (TTH).

Tension Type Headache is the most common type of headache. This condition feels like pressure or tight banding around the head—from the forehead and temples to the back of the head and neck. TTH is often triggered by stress, anxiety, and poor posture. The pain intensity is usually mild to moderate, may last from 30 minutes to a week, and typically is not accompanied by nausea or vomiting, although mild sensitivity to light or sound may occur in some cases.

In this digital era, excessive gadget use combined with non-ergonomic body posture causes tension in the neck, shoulders, and head muscles. This muscle strain triggers the typical pain of TTH. In addition, eye fatigue from blue light exposure and work pressure in front of screens also contribute to the complaint.

Common Symptoms

• Sensation: Head feels tied, pressed, or squeezed.
• Location: Forehead, temples, back of the head, neck, and shoulders.
• Intensity: Mild to moderate, not throbbing like migraine.
• Duration: 30 minutes to one week, may occur occasionally or repeatedly (episodic).
• Other symptoms (rare): Usually without nausea or vomiting, but may include mild sensitivity to light or sound.

Causes and Trigger Factors

• Stress and emotions: Work pressure, family issues, or emotional conflict.
• Muscle tension: Tight muscles in the head, neck, and shoulders.
• Poor posture: Looking down too long when using gadgets or reading.
• Other factors: Lack of sleep, fatigue, anxiety, and depression.

How to Manage It

• Rest your eyes every 20 minutes by looking at a distant object for 20 seconds.
• Improve your posture when using gadgets; keep your neck and shoulders relaxed.
• Do light stretching for the neck and shoulders regularly.
• Reduce screen time when not necessary.
• Manage stress effectively.
• Ensure sufficient and quality sleep.

Remember to take care of your head health. If your headache does not improve or gets worse, consult a doctor immediately. Use gadgets wisely for a healthier and more comfortable head.

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