When tension headaches creep up, you can forget about having a productive day. Often due to tight, contracted muscles in your shoulders, neck, scalp, and jaw, tension headaches result from stress, depression, or anxiety. Getting enough sleep, eating balanced meals, and maintaining a Zen state will help reduce your likelihood of headaches. It's unlikely that you're boss will let you take five in a lotus position; however, here are some desk-appropriate stretches and natural supplements that can help ease the throbbing pain while you are at the office.

一旦緊張性頭疼悄然光臨，那你的這一天就別想好過了。壓力過大、壓抑或者焦慮引起的肩膀、頸部、頭皮和下巴的肌肉收縮往往是導致緊張性頭疼的原因。充足的睡眠、合理膳食以及保持禪宗的心態將幫助你減少潛在的頭疼發生。當然，想讓你的老板給你五分鐘的打坐狀態是不太可能的。不過，下面這些室內保健操和天然的補品或許能幫助你減輕在工作時搏動性疼痛給你帶來的折磨。

Seated Neck Release 頸部放松操

Stretch your tight neck with a Seated Neck Release. While sitting in a comfortable position, place your right hand on the left side of your head and gently tilt your head to the right. Hold for a few breaths and then switch sides. Repeat one more time.

讓頸部放松操幫助你舒緩緊繃的脖子。找一個舒適的姿勢坐下，將你的右手放在頭部的左側，輕輕的將頭部想右側傾斜。持續幾秒再轉向另一側，記得要重復一次哦。

Here are a few more desk-friendly techniques for releasing neck tension.

這里還有更多適合在辦公桌前放松頸部的技巧。

Almond Snack 試試這些杏仁小點心

Eating a handful of almonds could help ease a tiny headache, because they contain salicin, which is a pain reliever similar to aspirin.

吃上幾粒杏仁可以幫助你減輕頭痛，這些小東西富含水楊苷，有著和阿司匹林類似的去痛效果。

Scapular Retraction 拉扯你的肩胛骨

A tight chest leads to poor posture, poor posture leads to tight muscles, and tight muscles lead to tension headaches. Pulling your shoulder blades together is a great way to treat the issue. As the name sounds, scapular retraction will help you open your chest and get the blood flowing to your shoulder and upper back muscles.

緊繃的胸部會引起不健康的姿勢，不健康的姿勢自然導致肌肉的緊縮，緊張性頭痛也就會隨之而來。試著將你的肩胛骨拉在一起不失為一個解決這一問題的好方法。拉扯肩胛骨能夠幫著你打開胸腔，從而促進了肩膀和上背部肌肉的血液流動。

Here's how: sitting up straight, especially while at your desk, will help prevent neck tension and tension headaches. Be sure not to lean your head forward or "turtle neck" when pressing shoulder blades together. Actively push your neck back to strengthen and stretch the front part of your neck while completing this exercise. Press your shoulders down and push your scapulae together. Release and repeat 15 times.

方法如下：當你坐在辦公桌前時，將身體坐直會幫助你遠離頸部僵硬和緊張性頭疼。記住，當你拉扯肩胛骨時千萬不要將頭前傾或是做出像烏龜脖子一樣的姿勢。做練習的同時，將你的脖子向后伸展以拉伸頸部前部的肌肉。放下肩膀收緊肩胛骨，如此重復15次。

Magnesium Supplement 補充鎂元素

If you are prone to migraines, many doctors will recommended taking a magnesium oxide supplement. You can either take one pill every morning as a preventative measure, or take one when you feel a headache looming. I particularly love drinking Natural Calm Magnesium Supplement($23, 16 oz.), a powder that you mix with hot water to form a hot, fizzy beverage. It's a quick, calming solution.

如果偏頭疼市場光臨，許多醫生都會建議你攝入一些氧化鎂。你可以每天早晨吃上一粒當做預防措施，也可以選擇當老朋友要光臨時再吃上一顆。我特別喜歡飲用天然鎂補品（23美元/16盎司），只要加點熱水，一杯熱騰騰的飲料就可幫你快速的解決問題。

Jaw Massage 按摩你的下巴

If you clench your jaw when stressed, try a relaxingjaw massage. Release these muscles by making fists with both of your hands and massaging the area with your knuckles just under your cheek bones. You can find patches of tightness by moving your knuckles up and down, and then side to side. Also, drop your jaw and yawn, to stretch those muscles and get a boost of oxygen to your brain.

如果你在感受到壓力是常常緊抓你的下巴，試試放松下巴的按摩吧。你只需雙手握拳，用指關節輕輕的按摩臉頰下部就可幫助你放松下巴處的肌肉。通過上下左右的按摩，你就會發下那些緊繃的肌肉，拉伸這些肌肉會幫助你的大腦獲得更多的氧氣。