Please help - how to prevent migraine triggered by writing / laptop mouse screen use/ cleaning

[mechanicalpencil]

Another terrible night with a migraine attack after a day of cleaning yesterday (scrubbing bathroom) and writing/ studying (recently started a Masters).
Excruciating pain on one side, behind eye and nausea.

I constantly have a lot of tension in neck/shoulders/jaw that I can never seem to get rid of. Physical activities like writing, cleaning, vacuuming always result in exacerbating very hard knots in shoulders and stiffness ( the tension is always there) and so the headaches.

Have tried:
GP
physio
osteo
accupuncture
reflexology
aromatherapy
specialist migraine massage
yoga
adjusting posture/ laptop stand/slanted desk/ arm rest for mouse
frequent breaks
massage

all to no avail. The muscle knots always come back and consequently the migraine.
Some treatments made it worse (osteopath).

I am so sick of the pain.

I am very behind with my course due to the severity and frequency of the migraine but I need to do and want to do it. Have been waiting a long time.

Also things like carrying shopping back, vacuuming, scrubbing, sitting in meetings for a long time etc all trigger the knots and so the migraine.

So please tell me your best ways to work/study without triggering a migraine?

Thank you if you got to the end.

Am not sure what you haven't tried as your list is long but I'd add:

Blue light filter for any screens
Massage - even just constantly massaging your trigger points yourself
Fragrance free everything- cleaning products, bath products, everything
No late nights
Dentist for a mouthguard
Getting fitter - Getting your muscles properly strong so they move, are balanced, and don't get into knots. If I miss a week I really feel it.

Thanks @AnnaMagnani
Some great tips!

That's OK.

If you drive have you moved the seat/steering wheel to the best position?
Eating regularly is another one as hunger is a big trigger

I do a lot of neck exercises but honestly just continually poking at my trigger points (in that it hurts so good way) is the most effective.

I developed TMJ a few weeks back and spent a long boring meeting chasing the trigger points round my face. It was loads better by the end of the day.

use of technology to read aloud from the screen and also to dictate notes. Microsoft has free versions of these built in and if you find them useful there are specific software packages that are better.

Buy a new pillow.

OMG @Ilovemyshed how did I forget that!

Pillow so your neck is straight when you lie down is life changing. I got an adjustable pillow, got my DH to check that my neck was straight while adding and removing stuffing.

When did you last visit the opticians? Admittedly I don’t think they’re migraines, but I have banging headaches with pain focused behind my right eye every time my prescription changes slightly. Once I’ve got new glasses, they go away. I can see perfectly well without them if I can live with the headaches, but they mean no pain for me!

What about taking enough breaks? And drinking water?

I hope you find something that works.

Fantastic tips!

@AnnaMagnani LOL at the meeting! I do often try to do head rolls and shoulder shrugs surreptitiously during meetings but get self-conscious! I will try massaging my trigger points more throughout the day. Frequent snacks is another good one that I sometimes let slip so thanks for the reminder.

@helpfulperson sounds very useful, will look into that!

@Ilovemyshed excellent idea, any recommendations?

@MuchTooTired I didn’t hthink of this, it has been a while so I should get them checked out.

@LaahDeeDah I take plenty of breaks but sometimes I do find i’ve suddenly written reams and reams … then I feel the tension starting.

Try the Groove neck pillow or one from the Wool Room where you can add or remove filling.

I have the Woolroom one. Don't get rid of the extra stuffing as after a year it gets flatter and you'll want to put some back in.

Have you had your eyes tested recently? I'd go and see if there's anything the optician can suggest.