Strategies for Reducing Headaches

Most people at one time or another get a headache. For some simply taking a couple of pain relievers, such as aspirin, will knock the headache down and let you continue on with your day. That is fine for an occasional headache; however, if you have repeated headaches you should get checked by a physician or a chiropractor to determine the cause and a treatment plan to correct the underlying problem.

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If you don’t normally get headaches, and you all of a sudden get “the worst” headache of your life, you need to seek medical treatment immediately. Additionally, if your headache just continually gets worse and worse with or without nausea, vomiting, dizziness, blurry or double vision, you also need to seek medical attention immediately.

There are several different types of common headaches: tension headaches, sinus headaches and migraines are just a few that I will cover here.

A tension headache is a headache caused from the sustained contraction of muscles of the head and/or neck. Typically it is a stress-induced headache; however, sleeping wrong and/or working in one position for a longtime (i.e. at the computer) can also cause this type of headache. Another name can be a “cervicogenic” headache meaning it originates from the muscles in the neck. Getting up and moving around every half hour when you are on the computer, as well as stretches, doing pure ranges of motion, and some simple shoulder exercises will help relieve this type of headache. Additionally, massage or a hot shower will help relax the muscles of the head and neck. Chiropractic can also help re-align your neck vertebrae so that your muscles are in better balance with each side; and therefore, and not constantly contracting.

If you get (tension) headaches from grinding your teeth or from a bad TMJ (temporo mandibular joint)/ your jaw joint) then some dental splint therapy may be necessary (you must make sure your dentist is actually familiar with re-positioning splint work). These are actually muscle tension headaches. The muscles of the jaw include the masseters, just in front of the jaw, and the temporalis muscle (at the temples). Do not let your jaw or ears get cold (use headbands, ear muffs, and/or warming lotions (like biofreeze or IceyHot.). You can massage those two particular muscles. You should also remember to when not talking, lips together, teeth apart. This helps to remind you to relax your jaw muscles.

Sinus headaches are from your sinuses being blocked and causing pressure or pain. You can typically feel these types of headaches, just above your eyebrows, behind your eyes, and around you nose and cheekbones. The key here is to be able to open up your sinuses and let them start draining. Manually there are some massage techniques that you can do on your face that will help open your sinuses. A hot (the steam really helps) shower will also help open your sinuses. When taking the shower, you should blow your nose several times in the shower after about 5 minutes. If your sinuses stay plugged, you run the risk of ending up with a sinus infection. Chiropractic can also help relieve some sinus pressure. The top vertebrae (atlas) can have an impact and by re-positioning the atlas sinus pressure can be reduced in many instances. Chiropractic can at times help patients with allergies, and thus will minimize sinus headaches/problems.

Migraines can be very debilitating for patients. Migraines can last from 4 hours to several days. They can be classic migraines where there is an aura (some painless signs before the actual headache starts), light and sound sensitivity, nausea and/or vomiting all with intense head pain (typically one sided). They can also be common migraines with or without some of above mentioned symptoms and signs. Migraines can be triggered by certain foods such as red wine, chocolate, caffeine and aged cheeses. Many migraine sufferers seek chiropractic care and get relief and prevention of their migraines through regular adjustments to the cervical (neck) spine, especially atlas and axis.

Exercises to relieve and prevent headaches include:

Ranges of motion – always do pure movements in the neck and back. Also do not whip your head in doing these. Never go past a point of pain.

Neck – look up, then down; look to the right, then left; bend your right ear to your right shoulder, then your left ear to your left shoulder. Great exercise to do in the shower.

Neck exercises:

            Isometrics: With your head in a straight position, place your right hand against your temple, and push your head against your hand. Don’t let your head move. Hold for a count of three. Repeat with your left hand and temple. Repeat with your hands laced behind your head. Repeat with your hands against your forehead.

Shoulder exercises to relieve stress

            Shoulder wings – Standing with your arms to your side. Wing your shoulders back and hold it for a count of three, squeezing as hard as you can.

            Shoulder shrugs – Standing, shrug your shoulders up and hold it for a count of three. Then actively push them down toward your hips for a count of three.

General exercises:

            A brisk walk outside for 5 – 10 minutes may also help you work some muscles, and get the blood moving throughout your body. The fresh air also helps re-energize your body. Along with walking, make sure you take some deep breaths to increase your oxygen intake.

Modalities to help relieve a headache:

            Warm/hot Shower: Take a warm or a hot shower and let the water beat on the back of your head and shoulders. The heat will help your muscles to loosen up and relax a little bit. For sinus headaches it will help open up your sinuses, and you shoulder blow your nose thoroughly while in the shower.

            Ice pack: Many times using an ice pack (bag of frozen peas works great) for 5 – 10 minutes either over the forehead or in back of the head and neck also takes some of the pain away.

            Massage: You can give yourself a head and/or neck massage. Use your fingertips to give yourself a “dry shampoo” all throughout your skull. If you find some tender spots, you can use a little ice pack on them, or take a hot shower and

                     Face massage: Using your fingertips, you can massage your face to relax your facial muscles and open up the sinus points. Start with your two middle fingers at the bridge of your nose. Go up to the top of your forehead and then across to your temples. Repeat 5 times. Go back to the bridge of the nose, and do small circular motions at the bridge (both directions). Then move to the temples where you will use 2 – 3 fingers to gently massage in a circular motion. Then move down to your TMJ joints, continuing to massage lightly in circular motions. Continue down along your jaw line. Then move to your cheek bones along side of your nose. Again using small circular motion. As you do this, concentrate on feeling the muscles of your face and relaxing them. Feel the blood supply in your face.

Your Head: From your face, move your fingertips up to just behind your ear (mastoid bone). Slide your fingertips along the mastoid bone and along the base of the skull. From there take your fingers up to the top of the head like you are giving yourself a dry shampoo. If you find small tender points, just lightly massage them. Again feel blood supply in your muscles, and whether they are tight or not.

Breathing: Sit or stand up straight. Take a deep slow breath, lifting your chest; hold your breath for a count of three and then exhale completely and hold for a count of three. Do this three times slowly. Do not hyperventilate. I teach this breathing and exhaling through your nose.

Foods: Foods that may help: Rosemary, chamomile and mint teas are reportedly helpful in reducing headaches (including migraines). Cayenne, also according to some people, is helpful because it increases blood flow. For sinus problems eating Hot & Sour soup, dishes that have hot/spicy peppers, horseradish or wasabi in them will help open up your sinuses.

            Foods to avoid for migraines: chocolate, caffeine, aged cheeses, red wine, beer (especially dark).

Nasal rinse: For those people who have repeated sinus infections and/or allergies, using a nasal rinse once or twice daily will help significantly clean out all the “crud” in your nose. There are several over the counter products. I prefer the one with a “squirt” bottle. After you rinse your nose out, you then blow your nose to get the rest of the crud out.

Relaxation:

Music: One great way to relax to listen to some music that you enjoy. Try listening to the different instruments in the song/music. This makes your brain focus on something other than the pain.

            Laughter: is another form of relaxation.

            Biofeedback: Check your muscles in your shoulders, neck, and jaw to see if they are tight. If they are tight, consciously relax them. You can also hold a sustained contraction (make them tighter), then relax them.

            Sleep: You can get headaches from not enough sleep. The solution is to get some sleep. Sleeping will also help tension headaches, especially if you use some mediation techniques (see stress relaxation class information) with it.