Headcase: How To Avoid Eye Strain, Headaches, and Pulling Your Hair Out

By Mary Lynn Cloghesy and Jason Schembri

---

While most of our healthy living articles are divided between the physical conditions and mental or emotional challenges that can affect a writer, this one addresses both. Why? Let’s try a little experiment. Go and stand in front of a mirror. What do you see? Most people will say “myself” or “me,” which suggests that we identify most closely with our faces. 

If we asked you to look at your arm or knee, your answer would likely have been different. Because the neck, head, and face are so intimate to our understanding of ourselves, it’s important to take a more holistic approach. As bestselling, nonfiction author Bessel van der Kolk, M.D., has said in his titular book, “The body keeps the score: if the mind is traumatized, the body bears it.” Let’s explore this further.

First, we’ll consider three afflictions that can cause pain or discomfort from the neck up, namely eye strain, tension headaches, and Upper Cross Syndrome (UCS)—sound familiar? At the beginning of this series, we wrote an article on UCS, so in this one, we’ll focus specifically on “Tech Neck.”  After that, we’ll take a look at the self-care practices that a writer must develop to deal with rejections, criticism, and creative blocks.

Three Conditions, One Root Cause

The three pathologies mentioned above share one root cause: musculoskeletal dysfunction based on prolonged periods of sitting and/or focused attention. We consider this to be the number one occupational hazard for writers. A lack of movement signals the body to compensate or create patterns that hold you in place but impair your overall health. In order to understand how this works, we’ll give you a primer on the new science of fascia. 

Fascia: What Is it? Why Does It Matter?

Fascia is the biological fabric that knits you together, meaning the soft connective tissue throughout your body. You are composed of about 70 trillion cells—neurons, muscle cells, epithelia, and others—all working in conjunction to keep you healthy. Fascia is the three-dimensional, “spider web” that binds structural units together and secures them in place. Think tendons, ligaments, bursae, and the tissue in and around your muscles, as well as the “bags” containing your organs. 

Here’s what it does for you:

• Provides Structural Support: It pins every muscle, bone, nerve, and blood vessel in place, serving as an inner “invisible body suit."

• Enables Smooth Movement: Fascia allows tissues to glide fluidly as a substance between its layers called hyaluronan acts as a lubricant.

• Transmits Force: Its webbing transmits the force generated by muscular activity to the bones and joints. This tissue is highly innervated and responds to injury first.

• Detects Sensation (Proprioception): Because it is densely packed with nerve endings—even more so than your skin—it helps the body understand its position, movement, and internal state.

• Acts as a Protective Barrier: It separates muscles and shields all your organs.

When fascia becomes unhealthy—meaning dehydrated, tight, sticky, and/or clumpy—it loses its ability to glide, leading to widespread structural and functional issues. Unhealthy fascia essentially transforms from a slick, lubricating web into a stiff, tangled, painful, and knotted structure. Impaired fascia is referred to as having adhesions. 

Unhealthy Fascia = Eye Strain, Headaches, and “Tech Neck”

Eye strain can be characterized as an overuse “injury,” associated with heavy, tired, aching, or burning eyes. Tension headaches often accompany eye strain, as the eyes orient the head and neck position. Here’s another quick experiment: try to balance on one foot with your eyes open. Now, close your eyes. You’ll quickly appreciate the role your vision plays in aligning the body. “Tech Neck” refers to chronic pain or stiffness in the neck, shoulders, and upper back caused by repeated forward-bending while using smartphones, tablets, or computers. 

Imagine sitting down to write and having to think about holding your head up. . . Impossible, right? The good news is fascia does it for you based on mechanoreceptors (Ruffini and Pacini receptors) that detect the speed, direction, and intensity of your movement—or the absence of it. Here’s the ironic part, even if you use pen-and-paper to write, you can still suffer from “Tech Neck.” Fascia doesn’t care why you’re immobile. It responds the same way. 

Fascia and Stress

For a writer, rejection and criticism not only land on the page, but also in the nervous system. Emotional resilience, defined by the American Psychological Association as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress,” is dependent upon self-care and awareness. Some research scientists and holistic therapists believe that fascia actually “stores” emotional energy. 

An article by the Somerset Osteopathic Clinic lists these potential reasons:

1. Neurological Pathways: During times of stress, the sympathetic nervous system (the body’s fight-or-flight mechanism) can signal your fascia to tighten as a protective response. Tight fascia in the scalp, temples, jaw, and upper neck can create that band-around-the-head feeling.

2. Biochemical Changes: Stress hormones like cortisol and adrenaline can influence the elasticity and hydration of the fascia. Chronic stress reduces the fascia’s flexibility, creating adhesions and restrictions.

3. Memory and Somatic Imprints: Negative emotions, such as grief, anger, or anxiety, can leave somatic imprints in the fascial system, much like a scar left by physical trauma.

Whether you agree or not, it’s indisputable that the body contains biochemical and biomechanical markers of stress. For the sake of argument, let’s consider the three issues of rejection, criticism, and creative blocks to be traumatic for a writer. Referring back to The Body Keeps Score, author van der Kolk claims, “We have learned that trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body. . . It changes not only how we think and what we think about, but also our very capacity to think.” 

Clearly, writers require a multipronged solution. We’ll start with some physical remedies, then move on to more “heady” matters. 

What You Need to Do to Stay Healthy. . . 

• Move More Often Than You Think: Fascia responds to biomechanical signals. Sitting for hours at the keyboard (or writing by hand) causes it to lay down layers that reinforce your seated position that thicken over time. Frequent movement breaks matter more than ideal posture. Short breaks = more glide + flexibility + ease. For every hour you write, move for fifteen minutes.

• Hydrate Well: Fascia is a water-dependent tissue. Dehydration can cause stickiness and pain. As a writer, think of yourself as an endurance athlete. The longer you sit, the more you need to restore your tissues. Drink water regularly. Check-in as to your balance of coffee or tea and water. Water wins every time. (Avoid sugary drinks like sodas)

• Use Slow, Varied Movements: Pulling or tugging on tight tissues won’t help, whereas gentle twists and stretches keep fascia elastic and responsive. Remember, support = release. Use the floor, a chair, or other supports when you move or stretch to maximize the benefit and minimize any latent injuries. 

• Manage Stress and Emotional Load: Mental, emotional, and physical tension is evident in shallow breathing and tight fascia, especially around the neck and shoulders. Pause, breathe deeply, and check in with your body and mind before returning to writing. Short mindfulness breaks and/or practices like meditation can reset your nervous system.

• Prioritize Sleep and Recovery:  Fascia repairs and remodels during deep rest, as does your mind. Ensure you stop writing when your body tells you to. Hint: if your eyes ache, or you find yourself rubbing your neck, it’s time to stop. Your muse can wait, but your tissues can’t.

• Feed Your Mind with Perspective: Treat rejection, criticism, and creative blocks as normal. Learn from other writers and discuss your journey with trusted peers or mentors. Meet any feedback with curiosity not self-doubt. As van der Kolk has said, “Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives.”

Top Tip: Your body can deal with almost any situation you throw at it related to daily living, but only for a period of time. There are three key factors that will cause your system to thrive or fall apart: fuel, movement, and rest. 

Give your body the energy it needs to meet the challenges of each day by fueling it with “real food.” Real food is unprocessed (with ingredients you can pronounce). Movement, even something as simple as a daily walk, can be tremendously beneficial, especially for your fascia. You won’t regret committing to your health, but if you overdo it, you can move on to the final element: rest. Circadian rhythm studies show that your body was designed to work during the day and repair at night. Writing a manuscript late into the evening will prevent you from recovering properly. So, to keep it simple, fuel early in the morning, move throughout the day, and get yourself to bed at a reasonable hour to maximize your deep sleep cycle.

We’ll finish with reassuring words from The Body Keeps Score, where van der Kolk states, “Until recently, this bidirectional communication between body and mind was largely ignored by Western science, even as it had long been central to traditional healing practices in many other parts of the world, notably in India and China. Today it is transforming our understanding of trauma and recovery.”

Repetitive Strain Injuries (RSIs) and How to Avoid Them

By Mary Lynn Cloghesy and Jason Schembri

---

All it took was a simple up-and-down stroke of a paintbrush over a couple hours, and my shoulder screamed. Nerve pain shot down the back of my neck, and I dropped the tool. Holding my breath, I coaxed the joint to loosen by rotating my shoulder blade. After stirring the synovial fluid, I picked up the implement again, but my fingers went numb, and I instinctively dropped it. Project terminated. Had the wall suddenly outgrown my reach, or did the implement become weighted beyond what I could sustain? No. I had a Repetitive Strain Injury (RSI), where the soft tissue “recognized” the movement pattern as dangerous, years after a rotator cuff injury had healed. My fascia (connective tissue) seized to support the joint as if the trauma were new. 

Repetitive Strain Injuries (RSIs) are a common source of pain for writers, but they can be avoided or mitigated by bringing your attention to the root causes. In this series on healthy living, we’ve discussed a number of topics, including Upper and Lower Cross Syndrome. When thinking about RSIs, it’s important to familiarize yourself with these conditions and their remedies, as RSIs relate to latent disease or dysfunction in the body. They are based in existing and/or recurrent movement patterns (or the lack thereof). Once you understand what RSIs are and their classifications, you can begin to position yourself—literally—to stave off any future difficulties. Author Neil Gaiman has said, “I found myself getting tendonitis in my wrist... I started writing longhand again, with fountain pens, because it slowed me down and was gentler on my hands” (Interview with The Guardian, 2013).

Definition and Classifications of RSIs

Any injury that affects the fascial system (soft connective tissue throughout the body), as well as muscles, nerves and joints, causing persistent and/or pathological pain, mainly in the neck, shoulders, forearms, hands, wrists, elbows and lower limbs, is considered an RSI. 

There are three types of RSIs:

• Rapid movement injuries: These types of injuries relate to small or micromovements that are quick and recurrent. Think of a stylist cutting hair. The snipping action of the scissors over time could cause inflammation in the tendons of the hand and wrist, leading to Carpel Tunnel Syndrome if untreated. For writers, the constant tapping of keystrokes is a risk factor. In fact, the term “writer’s cramp,” was coined in the mid-1800s to refer to the abnormal contraction of hand muscles after holding a quill or dip pen for hours.

• Forceful movement injuries: RSIs of this nature are associated with physical labour, caused by powerful muscle movement over time. Someone working at a warehouse, who lifts heavy boxes all day, would need to be to be trained in healthy movement and be aware of their level of fatigue to avoid torsion (twisting) and overload (straining) injuries. This is not typically a problem for writers unless special conditions apply. For example, if an author is loading or unloading books at a conference.

• Static loading injuries: The most prevalent cause of RSIs is fixed positioning by unsupported limbs, which is where our previous articles on Upper and Lower Cross Syndrome come into play. When writers are penning new pieces, they often sit for long periods of time, but in order to hold a static position, certain muscle groups—like those in the lower back, neck, hips, and thighs—stay under continuous low-level contraction. Over time, this can lead to:

• Lower back pain from spinal compression and inactive core muscles

• Hip flexor dysfunction and imbalance from constant flexion

• Neck and shoulder tension from leaning forward or looking down

In addition, writers may experience more than one RSI at a time, compounding the problem. When discomfort or pain arises, a writer may compensate through movements that cause other strain injuries too. For example, pain in the wrists or hands can radiate or refer to the forearms and shoulders.

Warning Signs of RSIs

There are many medical conditions related to RSIs, but rather than overwhelm you with complicated names and jargon, we believe it’s more beneficial for you to recognize the warning signs applicable to writers. Sensations can range from “a sense of discomfort” to “excruciating pain.” Of course, we recommend cultivating an awareness of what’s happening long before your tolerance is exceeded:

• Pain that worsens with repetition (e.g. typing, gripping, writing)

• Pain that improves with rest but returns when you resume the task

• Tingling or numbness, especially in the fingers or wrists

• Stiffness, cramping, or loss of flexibility (with possible swelling)

• Burning sensations in tendons or muscles

• Sensitivity to cold or touch

• Wasting of the muscles at the base of the thumb

How to Avoid or Overcome RSIs

As with most medical conditions, early intervention is critical. By recognizing an RSI before it becomes unmanageable, you’ll not only protect your health, but also maximize your creative output and avoid interruptions to your work. Writers dealing with RSIs can still maintain a productive and even pain-free life by integrating several strategies, often simultaneously. Here are some proven tools and techniques to try:

Ergonomic Practices:

• Adjust Your Chair and/or Desk Height: Elbows should be at a 90° angle with wrists soft and neutral. When sitting, your feet should rest fully flat without reaching. Alternatively, write standing up as Ernest Hemingway famously did. He used a bookshelf with a typewriter on top, but there are adjustable desks now. 

• Use a Split or Ergonomic Keyboard: A curved keyboard reduces wrist deviation and tension. If you prefer, you could choose a lower-force or mechanical keyboard that reduces the force required for each stroke, a tilted keyboard (negative tilt away from you is best for wrists), or touch-typing aids.

• Consider a Vertical Mouse or Trackpad: These innovations prevent forearm twisting and strain. Variations include a trackball mouse, and external touchpad, plus keyboard shortcuts. 

 Alternative Writing Methods:

• Voice Recognition Software: Dictation allows you to write hands-free and can be surprisingly fast. (i.e. Dragon NaturallySpeaking, Windows Speech Recognition, or Google Docs Voice Typing.) 

• Writing Longhand: Some writers, like Neil Gaiman and Donna Tartt, find relief writing by hand with fountain pens, which require less pressure. Pen tablets for stylus typing  is an alternative that avoids or reduces the key strike motion. 

• Typing Breaks & Intervals: Follow the Pomodoro Technique (25 mins work, 5 mins rest) or the 20-20-20 Rule for eyes and posture, meaning every twenty minutes, look twenty feet away for 20 seconds. 

Physical Therapies:

• Stretching & Strengthening: Take full movement breaks at least every three hours. Start with major muscle groups (arms, legs), then add fine-motor movements in the wrists, shoulders, and forearms. Do not pull on tight or sore muscles, instead coax them to soften by using nonlinear movements such as rotations or even a shaking motion. If you are experienced in certain modalities (i.e. yoga or Pilates) add a session into your workday if possible. 

• Chiropractic, Massage or other Manual Modalities: You can reduce inflammation and realign tension points by seeing a qualified practitioner. They usually develop a custom movement protocol that you can integrate into your schedule. Also, cold and heat therapy can be helpful as the combination will alleviate swelling, relax muscles, and decrease recovery time. 

• Mindfulness Practices: One of the most powerful interventions is awareness. Try mindfulness practices while you work such as a body scanning exercise, where you tune into the different parts of your body and consciously release any tension in the area as you breath out. Diaphragmatic (belly) breathing can be particularly beneficial as the dome of the diaphragm intersects the muscles involved in both upper cross and lower cross syndrome. To learn the technique, search for apps like Breathwrk, Calm or Insight Timer, or Prana Breath. 

Top Tip for Healthy Living

Our top tip for healthy living is to avoid working through the pain. While we’ve all heard the expression, “no pain, no gain,” that doesn’t apply to RSIs because any sustained action after a clear warning sign will lead to greater injury. When you feel the symptoms associated with RSIs, stop and evaluate, like I did with the paintbrush. Did I push it to try and finish the task at hand? Only for a moment. Where did it get me? A visit to the chiropractor and an acupuncturist more than once over the course of two weeks. The good news is the task, and my paintbrush were waiting for me when I recovered. Job done. Pain free.

Upper Cross Syndrome: What is it? Why should you care?

By Mary Lynn Cloghesy & Jason Schembri

---

One indisputable truth about writers is that we all sit for long periods of time. Whether you are putting pen to paper or punching keys on a laptop, writers spend hours at their desks. Recent research has shown that part-time writers average 10-15 hours per week, whereas full-time writers range between 21-42 hours per week, with high-output periods reaching 12 hours per day. Regardless of the level of output, the body works hard to accommodate your demands. One way in which the body responds to long periods of focused effort is to adjust to the biomechanical forces on the musculoskeletal system. Can you imagine how difficult it would be to get any work done if you had to think about holding up your head and setting your shoulders to protect your neck while writing? The body is quick to adapt to your working conditions and expectations, yet what seems to be a simple solution can have negative, long-term consequences. As such, starting this month, we are writing a series of articles on the most common conditions affecting writers and offering healthy living advice on what to do about it. We’ll start with one of the most pervasive: Upper Cross Syndrome.

What is Upper Cross Syndrome (UCS)?

UCS is a muscular imbalance in the upper back, neck, and shoulders caused by poor posture over an extended period of time, like when writers sit and slouch for hours. It results in dropped or rounded shoulders, a forward head position, and an exaggerated curvature of the spine in the neck and upper back. If you think about the body as an interconnected system, then the muscles at the top and mid section of your back and the deep flexors in your neck become weaker as the front body muscles work hard to stabilize your position as you naturally lean forward to write. The pectoral or chest muscles and anterior neck muscles shorten due to the strain, which can cause pain and dysfunction, as well as reduce your range of motion. The name “Upper Cross” comes from the pattern where the spine is pulled forward and compressed over time. See the image below: 

Why should you care?

UCS is associated with a variety of pathologies that can affect a writer, many of which cause discomfort or worse. Is there any greater distraction than pain? Here is one example of how UCS can affect you: did you know that every inch forward for your head posture adds 10-12 pounds of pressure on the spine? If you’re wondering whether your head is forward, a simple test is to put the back of your heels and buttocks against the wall and see if you head touches too. Don’t force it. If not, you can start to bring awareness to the condition to remedy it. Head forward position is linked to TMJ pain (temporomandibular or jaw pain), headaches, chronic neck conditions, weak respiratory muscles, and stability and balance issues, among other things. Here is a quick list of the reasons to care about UCS:

• Postural Strain and Discomfort:

  • Writers often adopt a slouched posture over laptops or desks for extended periods. The fascial system (connective tissue throughout the body) can lock in these dysfunctional patterns, which leads to further impairment over time.

  • This posture tightens the pectoral muscles and neck extensors while weakening the rhomboids and trapezius, causing chronic pain in the neck, shoulders, and upper back.

• Decreased Energy and Focus:

  • Poor posture reduces lung capacity and restricts airflow, leading to fatigue.

  • Chronic discomfort or pain can distract writers, reducing productivity and focus.

• Carpal Tunnel Syndrome Risk:

  • Rounded shoulders and forward head posture can compress nerves leading to the hands, exacerbating risks of carpal tunnel syndrome or other repetitive strain injuries.

  • Alternatively, numbness in the hands due to nerve impingement can make it difficult to hold a pen or type, let alone write for long periods of time.

• Headaches and Eye Strain:

  • UCS frequently causes tension headaches due to overactive neck muscles and occipitals.

  • The forward posture often results in additional strain on the eyes and headaches due to misalignment with screens or documents, decreasing working time.

• Impact on Mood:

  • Research indicates that poor posture can negatively affect mood and increase stress levels, potentially influencing creativity and writing output.

What can you do about it?

Most writers suffer from, or are at risk of developing UCS, but there are a number of readily available solutions, some of which you can do at home. First, let’s consider professional intervention, then we’ll look at other options. All physiotherapists and RMT’s (Registered Massage Therapists), will be trained in treating UCS. Costs range from $75 to $150 per consult for an initial assessment, with follow-up appointments potentially at a reduced rate. It’s important to understand any treatment won’t be a “quick fix,” as UCS is a condition associated with habitual movements (or lack thereof) which affect the fascial system or connective tissue throughout the body, which is stronger than muscle. An investment of time and financial resources will be required but ask yourself, what is your health worth? Also, most insurance companies cover this type of treatment. Chiropractic, Fascial Stretch Therapy, and other modalities can help as well. 

If you want to make a smaller investment, then home-based exercise tools and equipment can be beneficial, such as an inversion table (just to hang out), foam rollers, resistance bands, and/or any number of ergonomic aids. There are many health practitioners who offer online subscription services to support your learning with regard to regular movements that target the imbalances of UCS. There are simple protocols that can be incorporated into your workday. While posture braces and other similar tools are marketed as solutions as well, we doubt the efficacy as these devices will not be strong enough to counteract the hours you’ll be writing, when you won’t be thinking about your device or how to work with it. Lastly, here is a list of suggestions that you can try at home: 

• Ergonomic Workspace:

  • Adjust desk and chair height so the top half of the screen is at eye level and your back is fully supported. Change your desk or chair if necessary.

  • Use an ergonomic keyboard and mouse to reduce strain on the wrists and shoulders. There are also desks that raise to standing, and chairs designed for multiple seated positions. 

• Frequent Movement:

  • Take breaks every 30-60 minutes to stretch and move, helping alleviate muscle tightness. One simple trick: stretch your arms overhead and rise up on your tiptoes. This will reenergize you and lengthen your upper spine.

  • Incorporate stretches that target the chest and strengthen the upper back into your breaks from writing. You can learn simple protocols from online practitioners by searching for UCS programs.

• Postural Exercises:

  • Perform exercises like scapular squeezes, chin tucks, and wall angels to strengthen weak muscles and promote correct posture.

  • Practice yoga, Pilates, or something similar, which emphasizes alignment and flexibility.

• Mindfulness and Body Awareness:

• Writers can practice mindfulness or body scanning to become more aware of their posture while writing.

• Ask yourself if you need to make adjustments to your seated posture throughout the day or stand to write, using talk to text for a while.

Healthy Living Top Tip

While most writers will experience some version of UCS, even if it is only short-lived upper back and neck tension, one healthy living practice that will benefit all writers is to add more movements into your day as the hours at your desk increase. Also, do not pull on tight muscles. You need to coax them to flex and stretch, or you run the risk of causing tearing at the insertion points. Think of muscular movement like the flow of water. If you allow the body to respond, it will become more fluid. 

When we became full-time writers, we realized that the only way to be productive was to stay fit, so we began counter-balancing much longer periods of time writing with more time in the gym, running, building muscle, and stretching. Consider the time you spend on supporting your body similar to the investment you make in learning the craft: you need growing knowledge of and active engagement with both to cross the finish line. For UCS in particular, head and neck strain can lead to chronic inflammation and reduced energy due to restriction of lung capacity. When muscles are locked down, your vitality decreases. Writers can only keep doing what they love when they are healthy. If you love to write, learn about UCS and how to prevent it before it becomes problematic. Your writing and readers will thank you for it. 

---

 Mary Lynn Cloghesy is the founder of the Leadership Literary Lab (https://leadershipliterarylab.com), and Jason Schembri is a long-term weight loss specialist (https://jasonschembri.coach) Together, they host a luxury writing retreat in the Canadian Rockies.