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.

一旦紧张性头疼悄然光临，那你的这一天就别想好过了。压力过大、压抑或者焦虑引起的肩膀、颈部、头皮和下巴的肌肉收缩往往是导致紧张性头疼的原因。充足的睡眠、合理膳食以及保持禅宗的心态将帮助你减少潜在的头疼发生。当然，想让你的老板给你五分钟的打坐状态是不太可能的。不过，下面这些室内保健操和天然的补品或许能帮助你减轻在工作时搏动性疼痛给你带来的折磨。

Seated Neck Release 颈部放松操

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.

让颈部放松操帮助你舒缓紧绷的脖子。找一个舒适的姿势坐下，将你的右手放在头部的左侧，轻轻的将头部想右侧倾斜。持续几秒再转向另一侧，记得要重复一次哦。

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

这里还有更多适合在办公桌前放松颈部的技巧。

Almond Snack 试试这些杏仁小点心

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

吃上几粒杏仁可以帮助你减轻头痛，这些小东西富含水杨苷，有着和阿司匹林类似的去痛效果。

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.

紧绷的胸部会引起不健康的姿势，不健康的姿势自然导致肌肉的紧缩，紧张性头痛也就会随之而来。试着将你的肩胛骨拉在一起不失为一个解决这一问题的好方法。拉扯肩胛骨能够帮着你打开胸腔，从而促进了肩膀和上背部肌肉的血液流动。

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：当你坐在办公桌前时，将身体坐直会帮助你远离颈部僵硬和紧张性头疼。记住，当你拉扯肩胛骨时千万不要将头前倾或是做出像乌龟脖子一样的姿势。做练习的同时，将你的脖子向后伸展以拉伸颈部前部的肌肉。放下肩膀收紧肩胛骨，如此重复15次。

Magnesium Supplement 补充镁元素

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.

如果偏头疼市场光临，许多医生都会建议你摄入一些氧化镁。你可以每天早晨吃上一粒当做预防措施，也可以选择当老朋友要光临时再吃上一颗。我特别喜欢饮用天然镁补品（23美元/16盎司），只要加点热水，一杯热腾腾的饮料就可帮你快速的解决问题。

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.

如果你在感受到压力是常常紧抓你的下巴，试试放松下巴的按摩吧。你只需双手握拳，用指关节轻轻的按摩脸颊下部就可帮助你放松下巴处的肌肉。通过上下左右的按摩，你就会发下那些紧绷的肌肉，拉伸这些肌肉会帮助你的大脑获得更多的氧气。