Tips for Headaches

Did you know that headaches are experienced at least 1x per year by 50-80% of the population. About 15% of people experience headaches for more then 15 days in a month!  There are many ways to treat headaches but identifying the root cause and removing that is the most important.
 
Some tricks for preventing headaches depends on the type of headaches.

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1. Tension-Type Headaches—feels like a tightness or tenderness in the head and neck. Becoming aware of what triggers the headaches is important to try and avoid. Things such as  stress, anxiety, eyestrain, poor posture, injuries and others can trigger tension-type headaches. Other ways to prevent these headaches includes strengthening surrounding neck muscles, joint mobilization and postural education.
2. Migraine Headaches— feels like a severe throbbing pain or pulsing sensation usually on one side of the head and can be associated with auras, nausea, vomiting, and sensitivity to light and/or sound. Research points to environmental factors as the trigger for migraines as well as hormones and genetics. Tips to help minimize migraines include staying hydrated, avoid highly salted foods , fluorescent lights and  strong smells, and maintaining a regular sleep schedule. Massage therapy and chiropractic care can be beneficial for reducing headaches as well as exercise, relaxation/stress management and nutritional counselling.
   
3. Cluster Headaches—is the most painful type of headache, felt on one side of the head near the eye and lasts about 30-90minutes.  Triggers may include bright lights, foods with nitrates like deli meats, a sudden altitude change, and alcohol or smoking.  It may also be linked to problems in regulating temperature, blood pressure, hormones or sleep. 
   
4. Cervicogenic Headaches—stem from the base of the neck and refers upward into the back of the head. It can be aggravated by moving the head or neck. Mitigating poor posture, strengthening surrounding muscles, massage and chiropractic care can be beneficial for reducing cervicogenic headaches.
   

Neck Stretches to Help with Headaches

Keeping nose facing straight ahead, bring your ear down to your shoulder. You can use the hand on the same side to get an extra stretch through the muscles. You should feel it on the opposite side of your neck. Hold the stretch for about 30seconds. Repeat throughout the day as needed.

Chin Tucks: Start with your neck in a neutral position (see above)

From the previous position, turn your head and try to smell your armpit. You should feel this stretch on the opposite side a little more in the back of the neck. Hold the stretch for about 30seconds. Repeat throughout the day as needed. Repeat both stretches on the opposite side.

Try to give yourself a double chin by tucking your chin into your neck. You should feel a stretch on the base of your head and spine. Try to keep other muscles relaxed and use only the neck muscles when doing this stretch. This can be a tricky one to do so if you are struggling, try lying down on a pillow and starting without gravity. Hold for 10-30sec and repeat throughout the day as needed.

​Start feeling great! If you have any questions or concerns please reach out to me or your health care provider. Do not begin an exercise routine without consulting with your health care provider to make sure it is right for you. 

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Headaches in Children

Did you know that around 80% of children 13 to 15 years old experience headaches? This can lead to decreased social activities, poor academic performance and increased absenteeism from school. Research has also found a link to more severe headache syndromes later in life. Identifying the root cause of headaches at an early age is important to help reduce future episodes and help improve overall quality of life.
Causes of headaches in children include:

• Family history of headaches
• Headache medication overuse
• Sleep disturbances
• Depressive/anxious traits
• Stressors
• Divorced parents
• Less peer relations
• Unhappy family atmosphere
• Trauma to head and neck- **note: symptoms can be delayed for months or even years after an injury. It has been found that the risk of chronic daily headaches increases with any injury to the head or neck and is not necessarily related to how severe the injury was.

 
Identifying the type and cause of headaches in children is important. Chiropractic care can help reduce frequency and improve overall quality of life. Care is safe and effective for children of all ages (even babies)! Your chiropractor will identify the root cause and help improve overall function of the nervous system to allow your child to be their best self.

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Resources
​1. Bryans, R., Descarreaux, M., Duranleau, M., Marcoux, H., Potter, B., Ruegg, R., ... & White, E. (2011). Evidence-based guidelines for the chiropractic treatment of adults with headache. Journal of manipulative and physiological therapeutics, 34(5), 274-289.
2. Kienbacher C, Wober C, Zesch HE, Hafferl-Gattermayer A, Posch M, Karwautz A, et al. Clinical features, classification and prognosis of migraine and tension-type headache in children and adolescents: a long-term follow-up study. Cephalalgia. 2006;26(7):820–30.
3. Couch JR, Lipton RB, Stewart WF, Scher AI. Head or neck injury increases the risk of chronic daily headache: A population-based study. Neurology. 2007;69(11):1169-1177.
4. Scher AI, Midgette LA, Lipton RB. Risk factors for headache chronification. Headache. 2008;48(1):16–25.
5. Vohra S, Johnston BC, Cramer K, Humphreys K. Adverse events associated with pediatric spinal manipulation: a systematic review. Pediatrics. 2007;119(1):e275–83.
6. Carnes D, Mars TS, Mullinger B, Froud R, Underwood M. Adverse events and manual therapy: a systematic review. Man Ther. 2010;15(4):355–63.