No one is okay having headaches and at some point, you get tired of taking medicine every time you get one. Not to mention the damage it does to your body! In this blog, you will learn:
- What the most common types of headaches are
- How a migraine is still a headache and can be accompanied by this!
- Who you should see to treat headaches
- Ergonomic fixes for fewer headaches and
- Best exercises to address the cause of your headache
The Most Common Types of Headaches
There are different causes of headaches and therefore different types. The most common is called cervicogenic headache which means it comes from the neck. This is also commonly referred to as a suboccipital, tension, or stress headache.
While the neck is the main contributor to most headaches there are many other contributing factors such as:
- Bad Ergonomics
- Hormones
- Medication
- Dehydration
- Bad Posture
- Too much screen time
- Stress
Headaches and Nutrition
If you know you get headaches, make sure you stay hydrated and try drinking some water before you’re tempted to take medication. I would also suggest avoiding caffeine, wine, artificial sweeteners, and any foods that are genetically modified if you’re prone to getting headaches.
Headaches vs Migraines?
Sometimes headaches are so strong that people use the term Migraine to describe them. The term migraine is used very loosely.
Who Treats Headaches?
According to ACA, Chiropractors are about 72 to 90 percent effective at reducing the frequency of primary head pain, headaches, and migraines. This is fantastic, but how about the rest?
Research shows that chiropractic adjustments create many changes in the body including activating the nervous system. Given that your nervous system has to problem-solve based on what you throw at it, Ergonomics, Functional Movement, and Postural Neurology are necessary in the treatment of headaches and any musculoskeletal condition. This missing key is perhaps the reason why we have 72-90% and not 100%.
Want Less Headaches? Fix Your Ergonomics
Ergonomics is a big player in your headaches.
First things first, stop sitting on a chair and get an exercise ball instead! A minimum 95 cm diameter ball to be exact!
The instability of sitting on an exercise ball activates the part of your brain that sends the command for your body to be upright against gravity. Even with sitting on an exercise ball, you still want to make sure that you are getting up at least every 45 minutes! And using a sit-to-stand desk is best so that you are changing position and providing your brain with the variety it wants.
The next thing you need to do immediately is to bring your monitor up to your eye level. You can buy a stand, use old textbooks like I do, or anything else that works for you. With that, everything else may require some shifting around. I suggest you use this Ergonomic Checklist to make those adjustments. And if you use a laptop, which I’m totally against, then you need to get a bluetooth keyboard and mouse!
Exercises to Relieve Headaches and Correct the Posture
If all babies, go through the same developmental stages of movement then that must be how we are hardwired to move. This is the blueprint of functional movement.
Through Postural Neurology, we can see what parts of the blueprint with regards to movement and balance are in dysfunction. And it is with Dynamic Neuromuscular Stabilization (DNS) that we are able to target these deviations from the natural design.
The exercise below is what a 3-month-old baby does during ‘tummy time’ to strengthen the back of the neck muscles and connect the function of the elbows to the shoulder blades and neck. This connection is what is often missed in treating headaches, resulting in partial relief.
The exercise above is how we reestablish that connection between the brain and body so that once the headaches and associated neck issues and treated, they don’t return and your relief is longer lasting. My Youtube channel has hundreds of videos for the DIYers so next time you reach for that bottle of medicine, think about what you learned her, and if you need help contact the office.
Dr. Shakib