Migraines aren’t simply “bad headaches.” They’re a complex neurological condition that affects around 1 in 7 adults in the UK, leading to an estimated 43 million lost workdays every year. At work, migraines can disrupt focus, reduce productivity, and even affect confidence.
The good news? With the right understanding and support, it’s possible to manage symptoms and stay on track.
A migraine is usually an intense headache, often on one side of the head. It can last for a few hours or even days. For some people, migraines change over time, and no two experiences are exactly the same.
Here’s what to look out for:
Work environments can sometimes make migraines worse. Common triggers include:
Managing migraines in the workplace isn’t always easy but small, consistent actions can make a big difference. Here are some practical tips to help manage migraines whilst at work.
* Everyone experiences migraines differently, and what works for one person may not work for another. The tips provided are general wellbeing suggestions intended to help employees recognise and manage everyday migraines. They are not a substitute for professional medical advice. If you’re struggling or unsure, please speak to a healthcare professional or use the support services available to you.
Follow the 20-20-20 rule for screens.
Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
Enable night mode on your devices or wear blue-light blocking glasses.
Sit near a window to benefit from natural light, which is gentler on the eyes than harsh fluorescent lighting.
A small clip-on light or rechargeable lamp can provide softer lighting during paperwork or admin tasks.
Keep a water bottle at your desk and avoid skipping meals, as dehydration and low blood sugar can trigger migraines.
Maintain a neutral head and neck position.
Keep your head aligned over your shoulders with your eyes level with the top of the monitor. Avoid the “forward head” position that strains cervical muscles.
Carry a pair of noise-cancelling headphones to block out background chatter and help you focus. If your workplace offers quiet booths or rooms, book one in advance for tasks that require concentration or when you feel a migraine coming on.
At Bupa, we’re committed to helping our people manage migraines in the workplace and their personal lives. Here are some of the ways we support our employees:
Our Anytime Healthline is a completely confidential, round-the-clock service with unlimited telephone consultations with Bupa nurses.
You can call our Anytime Healthline for if you feel unwell, get advice on how to stay healthy in your day-to-day life, with help on a range of topics, including migraines.
You can call regarding your own health or that of a family member. Anytime Healthline can also be used directly by family members 16 years + residing at your address.
All permanent employees have access to either the MyHealthcare or Health Trust benefit. Both benefits allow you to book digital appointments with a GP, physiotherapist, or mental health specialist using the My Bupa app - connecting you to expert care, seven days a week.
We understand that hormonal changes during periods or menopause can trigger migraines, which can significantly impact your wellbeing. At Bupa, we offer dedicated support through our Period and Menopause Plan, designed to help you manage these symptoms effectively.
Here is what the menopause plan includes:
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