How to prevent and ease Tension Headaches

The combination of stress, repetitive movements and poor posture can leave you trying to stretch, click or reaching for the painkillers to ease the pain.  But there are other options…..

Preventing tension headaches.

Before I get to how to relieve the headache, let’s look at how to prevent them. Getting to the root cause will give you much better long-term results than a quick-fix treatment or a painkiller.

• Stress can come in any form. Work stresses, relationship stresses, financial stress, the list can go on and on. These all create an increased risk of headaches.
  • Reduce your stress load and add in some stress reduction activities like yoga, a walk in the fresh air, laughing with a friend or family member or listening/reading a good book.

• Repetitive movements could be a desk set up, constantly moving your head to look at a screen to the left or right, it could be grinding your teeth overnight, it could be reaching with your arm to use your mouse at the computer.
  • Fix your desk set up read this article about good posture.
  • Unwind fully before bed with somebody scans or by reading a relaxing book

• Poor postures, like forward head carriage sitting at your desk, looking down at your mobile phone, or sitting in your car driving for long periods of time, or it could be your sleeping posture and the pillows you use.
  • Fix your desk posture or any sustained posture, and take breaks to move or walk around
  • Strengthen your upper back and shoulders for better desk posture
  • Set your car driving position correctly and take breaks to get out and walk

As your chiropractor, I will help you identify the root cause of your headaches, and therefore we will get much better results. I may be able to help your headaches with chiropractic adjustments and massage techniques. But if you go back out to the real world and recreate the same problem, you will not get satisfactory results. Results will be temporary and not last unless you address the root causes.

If you have a headache, what can you do?

1. Seek drug-free chiropractic care. Chiropractors are trained to find and correct any issues in the neck that lead to tension headaches. Treatment is individually tailored depending on the problems identified for each person. To book in to have a chiropractor check your neck and spine for potential issues click here
2. Icepack on the affected area. Sometimes ice can help numb and relieve the pain.
3. A heat pack on the muscles of the neck and shoulders. Heat can help muscles relax.
4. Massage the back of your neck and shoulder. Get a co-worker, friend, or partner to knead those tight muscles. I even have clients that have trained their children into great masseurs!
5. Drink water. Stay hydrated! Aim for 2-3L of water per day
6. Avoid bright lights and noise. A quiet space can help you feel better during a headache.

 

What if the headaches don’t go away?

Some people have sat in poor postures for years and it may take a series of visits to retrain your body to hold good posture. Every case is individual. But headaches are NOT normal. They should not be ignored or brushed aside with pain killers. If your symptoms are not fading or if they show some unusual patterns, you would be referred to a specialist for further testing.

Do you have tension headaches and wondered if chiropractic care may help you?

You can book online for a free 15-minute chiropractic discovery call. You can ask any questions you might have and find out if chiropractic may be able to help your condition. Or you can book in online as a new chiropractic client. Read here to find out what to expect as a new patient.