In today’s hyperconnected world, our eyes – and brains – are constantly under pressure.
Screens, harsh lighting, and the constant noise of digital life can quietly build up into a perfect storm for headaches.
If you’ve ever felt a dull ache behind your eyes after a long day at the computer, or developed a pounding head after exposure to bright lights or a noisy room, you’re likely dealing with sensory overload headaches.
Let’s break down what’s really going on and why physiotherapy can help.
What Is Sensory Overload?
Sensory overload happens when the brain is bombarded with more input than it can process. For people sensitive to light (photophobia), sound (phonophobia), or visual motion, this can quickly become overwhelming.
Common triggers include:
- Bright or flickering lights
- Long hours of screen time
- Busy visual environments
- Loud or chaotic surroundings
- Stress or fatigue
When the brain struggles to filter and regulate this input, it can overactivate the nervous system and lead to headaches, migraines, dizziness, eye strain, and even nausea.
Eye Strain and Headaches
Your eyes are deeply connected to your brain and neck. Prolonged focusing on screens forces the muscles around the eyes (especially the ciliary and extraocular muscles) to stay contracted.
Add in poor posture or glare, and you get:
- Tight eye muscles
- Irritation of the trigeminal nerve (which is involved in headaches)
- Tension in the neck and shoulders
Over time, this can contribute to tension-type headaches, ocular migraines, or cervicogenic headaches; headaches that stem from the neck but present around the head, temples, or behind the eyes.
The Role of the Nervous System
When sensory overload kicks in, your autonomic nervous system (the one that controls “fight or flight” responses) ramps up.
This puts your body in a state of heightened alert, where even mild stimuli can feel intense. The result? More tension, poor sleep, increased sensitivity – and more headaches.
Stress Makes It Worse
When you’re stressed, your body’s threshold for sensory input drops. Your muscles tighten, your breathing becomes shallow, and your brain becomes more reactive to light, sound, and motion.
It’s no surprise that many of our patients report more frequent and intense headaches during periods of stress or poor self-care.
How Physiotherapy Can Help
A skilled physiotherapist looks beyond the symptoms and addresses the underlying drivers of sensory-triggered headaches, including:
- Neck and upper spine dysfunction
We assess and treat muscle imbalances, joint stiffness, and posture-related issues contributing to headache. - Nervous system regulation
Through manual therapy, exercise, and education, we help downregulate your nervous system — shifting you out of “fight or flight” and into “rest and recover.” - Lifestyle and screen-use strategies
We guide you on optimal screen ergonomics, rest breaks, visual hygiene, and simple strategies to reduce sensory input during your day. - Eye-head coordination and vestibular rehab
For patients with light or motion sensitivity, we can retrain how your eyes, head, and inner ear work together — especially after concussion or migraine history.
What You Can Do Right Now
- Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
- Reduce screen brightness and avoid overhead fluorescent lighting.
- Take regular posture breaks and stretch your neck and upper back.
- Use blue light filters and adjust your environment to reduce glare.
- Practice stress-reducing habits like deep breathing, gentle exercise, or mindfulness.
Final Thought
Headaches from sensory overload are more than just “too much screen time.” They’re a real, physiological response to modern life and they’re treatable.
If you’re struggling with recurring headaches, especially those linked to light, screens, or stress, reach out to our expert team of headache clinicians. We can offer a powerful, evidence-based path to relief.
You don’t have to just “live with it.” Let’s reset your nervous system, ease your symptoms, and help you get back in control.
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Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional advice or delay seeking it based on information you have read here.
