7 Days to a Headache-Free Life: Daily Strategies for Lasting Relief

A headache is a common condition defined as a pain in one’s face or head. Most people (children, adolescents, and adults) will experience headaches many times in their lives. There are more than 300 types of headaches that fall into 2 subcategories primary and secondary. Primary headaches do not have an underlying medical cause whereas secondary headaches do. The variety of causes makes headaches difficult to manage. That is where Freedom Physical Therapy Services can come in and not only treat the debilitating symptoms but also identify the specific source(s) to help provide patients with long-term relief. Here is your guide to 7 Days to a Headache-Free Life: Daily Strategies for Lasting Relief.

 Poor posture, especially at work, can lead to headaches 

Poor posture is a common cause of a primary headache. Many individuals spend hours in a seated position working on a computer, reading a book, or texting on a phone. Everyone has been told by their mothers to “sit up straight and pull your shoulders back.” Each day, we may be guilty of holding our heads in a forward slouched position with rounded shoulders. This abnormal posture places our posterior neck and spinal muscles in an over-lengthened position which can result in pain referral patterns commonly triggering headaches. 

Set reminders to move throughout the day

A physical therapist can help identify these poor postures and teach you to properly set your desk position for correct ergonomics. Once this position is understood, a timed reminder may be beneficial to cue you to correct your posture and avoid symptoms from triggering.  

Mindful breathing 

Mindful breathing is the act of focusing attention on one breath. This can help reduce stress and anxiety which have a direct correlation to headache formation. YouTube is a resource that has a library full of mindfulness guidance to help guide individuals. Another helpful technique is box breathing where through the nose is performed for 4 seconds, held for 4 seconds, exhaled for 4 seconds through the mouth, and then no air in the lungs is maintained for 4 seconds repeated.  

Accessory movements 

It is important to ensure that you are breathing with your diaphragm (the primary muscle used for respiration) to avoid overuse of accessory muscles that can trigger headache symptoms due to overactivity, ie the scalenes and sternocleidomastoid. This can be trained by placing a hand on your chest and stomach. As you inhale, make sure your belly rises, and your chest does not elevate. 

Sleep and Sleep Positions 

Improve sleep quality 

Sleep hygiene can be improved in many ways. One recommendation includes avoiding screen time before bed. This blue light emitted can trick the brain into believing daylight is still present thus reducing the release of natural melatonin. Instead of watching a show or using your phone, try reading a book or listening to soothing music. It is also suggested to minimize drinking fluids and eating large meals before bed. This will limit these middle-of-the-night trips to the bathroom. Also, make sure to create a restful sleep environment that is dark, quiet, and cool. A sound machine can be used to mute out distracting noises through the night. Last, the supplementation of magnesium theonate or glycinate can be used to help you stay asleep. 

Aim for 7-9 hours of sleep; sleep/wake up at consistent times

This recommendation will install a consistent circadian rhythm. Your body has a natural internal clock that is influenced by daylight and temperature which helps regulate hormones, digestion, and other functionalities of the body. More sleep leads to less stress! 

Link to our Sleep Positions blog post  

Parafunctional Habits 

Unclench your jaw and stop teeth grinding 

Bruxism is the definition of jaw clenching and teeth grinding. This is an excessive use of one’s temporomandibular joint. Commonly through the night, headache patients are guilty of having bruxism. With efforts during the day to reduce, the habit at night can be reduced. Start with resting your tongue on the roof of your mouth with the tip touching the back of the front tooth. Finally, ensure that your teeth are not in contact unless when eating or swallowing. 

Cheek, lip, or nail-biting 

The jaw is already a very busy joint in our body with talking and eating through our waking hours. Make sure to minimize poor habits that using the jaw excessively with poor mechanics. The reduction of muscle activation in your jaw can reduce headache referral patterns. 

Stress and Relaxation 

Prevent tension headaches 

It is commonly known that stress is held in our neck and shoulder musculature. When these muscles are constantly tense, they may develop trigger points that refer to common headache patterns. 

Daily stress relief 

Set some time aside to perform mindfulness and meditation through guided 

imagery. Also, create a schedule to complete tasks while staying organized. Set yourself up for success to avoid getting overwhelmed with day-to-day hassles. 

Exercise regularly and gently

Exercise routines performed regularly reduce depression and anxiety. This is due to the natural release of endorphins which are the “feel good” chemicals released in our brain. By voluntarily placing your body through physical stress, such as exercise, cortisol levels are decreased throughout the day which is the stress hormone. 

Hydration 

Dehydration is a common trigger 

Insufficient fluid intake is directly related to headaches. The exact reason is unknown, but the simple task of staying hydrated can minimize headaches. 

Drink 8-10 glasses of filtered water throughout the day

The daily recommended intake of water is 8-10 glasses which is equivalent to 64-80 ounces. Invest in a reusable water bottle and take it with you everywhere! 

Watch your caffeine intake

Caffeine increases urine output by inhibiting the release of the hormone ADH. Our kidneys then have a decrease in the ability to retain water throughout our body. Therefore, caffeinated beverages do not hydrate but can cause dehydration. 

Neck Exercises and Massage 

See a PT

Throughout this blog, I routinely mention the relationship between neck and shoulder muscle tension that refers to pain in the head and face. Cervical vertebral pain can also lead to headaches better known as cervicogenic headaches. Let a Freedom Physical Therapist perform an evaluation to find physical impairments where a treatment plan can be created to address headaches. Treatment plans will likely include a series of prescribed exercises and manual techniques such as massage. 

TMJ 

Freedom Physical Therapists are also specially trained to treat the jaw. Schedule your appointment today and see what recommendations can be made to reduce the intensity and frequency of those nagging headaches!

Link to Frequent Headaches? It Could Be a TMJ blog post 

 

 

my.clevelandclinic.org/health/diseases/9639-headaches 

www.mayoclinic.org/symptoms/headache/basics/definition/sym-20050800 

www.health.harvard.edu/pain/headache-when-to-worry-what-to-do