Picture this: You’ve just survived the madness of Lagos traffic. Horns blaring, danfo
drivers swerving, the sun already cooking your forehead. You finally make it into the
office. You settle at your desk, plug in your headphones, and dive into work.
A few hours later, out of nowhere, a sharp, throbbing pain takes over one side of your
head. The light from your screen feels unbearable, every sound feels louder, and your
stomach turns.
That, my friend, is not just an ordinary headache, that’s very likely a migraine. And for
many Nigerian 9–5 workers, it’s becoming far too common.
As a medical expert, let me explain why this happens, what’s really behind it, and how you can
protect yourself before it gets worse.
So, what exactly is a migraine?![]()
Migraines are not just “big headaches.” They’re intense, often throbbing pains that can
come with other symptoms: blurred vision, nausea, dizziness, and sensitivity to light and
sound. Unlike regular headaches, migraines can completely stop you in your tracks. And
for office workers, they tend to show up at the most inconvenient times , right before a
presentation, during a Zoom call, or in the middle of reports.
Why do Nigerian 9–5 workers get sudden migraines?![]()
Migraines often have hidden triggers, and many are baked into the everyday Nigerian
office experience:
- Endless screen time: Hours staring at laptops or phones without a break.
- Poor posture at the desk: Sitting hunched over in a plastic chair with your screen too low.
- Skipping meals: That rushed morning, where you grab only ‘gala and Coke’ instead of breakfast, leaves your blood sugar crashing.
- Stress and deadlines: The pressure of targets, combined with the “end of month” rush.
- Dehydration: Reaching for coffee, malt, or energy drinks instead of water.
- Headphones: Long calls or blasting afro beats in traffic at high volume.
- The office environment: Harsh fluorescent lighting, cold air conditioners blowing directly on you, or fumes from the office generator seeping in.
Each of these on their own might seem harmless, but together they create the perfect
storm for migraines.
How can you avoid them?![]()
The good news is that you’re not helpless. With small adjustments, you can cut down
how often these migraines sneak up on you:
- Rest your eyes — Practice the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
- Stay hydrated — Carry a refillable water bottle; don’t wait until you’re thirsty.
- Eat properly — Skipping meals is not a badge of hard work. Even a light, balancedbreakfast is better than nothing.
- Sit smarter — Keep your screen at eye level, sit upright, and don’t slouch.
- Turn down the headphones — Follow the 60/60 rule: no more than 60% volumefor 60 minutes at a time.
- Manage stress — Stand up, stretch, or step outside for a quick break when work pressure mounts.
- Fresh air matters — If fumes from generators or poor ventilation are constant, step outside for a few minutes of clean air.
What should you do when a migraine strikes?![]()
If one still catches you off guard at work:
- Step away from your desk, even for just 10 minutes.
- Find a quieter or darker space, or simply close your eyes.
- Apply a cold compress (or even press a chilled bottle of water against your forehead).
- Drink water immediately.
- If you have medication prescribed by your doctor, take it as directed.
- If migraines keep coming back, don’t just “manage it.” Book a check-up. Frequent migraines can be a warning sign of deeper health issues.
The bottom line![]()
Migraines might seem sudden, but they are usually your body’s way of saying,
“Something’s not right.” Long traffic hours, generator fumes, skipped meals, or endless
screen time , all these can combine to create that painful strike in the middle of your
workday.
You don’t have to ignore it or “push through.” With the right habits, quick action, and
reliable healthcare support, you can stay ahead of migraines and keep your productivity
— and peace of mind — intact.
👉 Don’t wait for the next migraine to remind you about your health. Get proactive with
Clearline HMO health cover for you and your family today.
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