The main reason for having headaches is your bad posture as you type, answer the phone or read while seated at your desk. Your head weights up to 10 pounds; holding up your head is not easy as you do your tasks in the sitting position. You tend to slouch which can strain your neck and lower back. Therefore you will suffer from headaches, neck and lower back pain. Also check if you are able to keep your elbows, hips and knees in a 90 degree angle, (I call it the ergonomic rule of the 3 nineties). If you want to ease the discomfort in your neck and to prevent headaches and lower back pain, you need to stretch to release the stress from your neck and upper back.
Follow these simple routines:
1-Start by doing the lateral bending of your head, always looking forward and never forcing the stretch. Keep your shoulders nice and soft.
2-Rotate your head from one side to the other, also keeping your shoulders relaxed without forcing the stretch.
3-Bend your head over , do it slowly so you can control the movement without forcing the stretch, shoulders relaxed.
Do not forget to breathe, and try to keep your arms relaxed as you do the stretches. Do at least 10 repetitions each stretch throughout the day.