How do tension headaches differ from migraines. What are the most common triggers for headaches. Which natural remedies can provide relief from headache pain. How can lifestyle changes help prevent recurring headaches. When should you seek medical attention for headaches.

Understanding the Different Types of Headaches

Headaches are a common ailment that can significantly impact daily life. To effectively manage headaches, it’s crucial to understand the different types and their unique characteristics.

Tension Headaches: The Most Common Type

Tension headaches affect approximately 40% of the Canadian population, making them the most prevalent type of headache. These headaches are characterized by:

• Pressure pain on both sides of the head
• Mild to moderate intensity
• Pain at the back of the neck
• Tightness across the head
• Aching sensation above the eyes

Unlike cluster headaches and migraines, tension headaches are not typically worsened by physical activities. In severe cases, they may be accompanied by nausea and vomiting.

Migraines: Intense and Debilitating

Migraines are often more severe than tension headaches and can be accompanied by additional symptoms such as:

• Intense throbbing pain, usually on one side of the head
• Sensitivity to light and sound
• Nausea and vomiting
• Visual disturbances (aura)

Migraines can be triggered by various factors, including hormonal changes, certain foods, and environmental stimuli.

Common Triggers and Causes of Headaches

Understanding the factors that contribute to headaches is essential for effective prevention and management. Some of the most common triggers include:

1. Stress
2. Sleep deprivation
3. Eye strain
4. Skipping meals
5. Depression
6. Alcohol consumption
7. Prolonged computer use
8. Hormonal changes (primarily in women)

Identifying personal triggers can help individuals take proactive steps to reduce the frequency and intensity of their headaches.

Natural Remedies and Relaxation Techniques for Headache Relief

For mild to moderate headaches, several natural remedies and relaxation techniques can provide relief without the need for medication:

Cold Therapy: A Time-Tested Method

Cold therapy has been used as a migraine relief measure since as early as 1849. Applying a cold compress or ice pack to the forehead or neck can help reduce inflammation and numb pain. The National Headache Foundation and Mayo Clinic both recommend this technique for headache relief.

Gentle Stretching Exercises

Performing gentle stretches can help alleviate head pain related to stress and tight muscles in the upper back or neck. Some effective stretches include:

• Chin Tuck Stretch
• Lateral Flexion Stretch
• Wind Relieving Pose

These exercises can be done throughout the day, even while seated at a desk, to help prevent and relieve tension headaches.

Relaxation Techniques

Practicing relaxation techniques can help reduce stress and tension, which are common triggers for headaches. Try the following:

• Deep breathing exercises
• Progressive muscle relaxation
• Meditation or mindfulness practices
• Yoga

Incorporating these techniques into your daily routine can help prevent headaches and provide relief when they occur.

Over-the-Counter Medications for Headache Management

When natural remedies aren’t sufficient, over-the-counter (OTC) medications can be effective for managing headache pain. Common OTC options include:

• Aspirin
• Ibuprofen
• Acetaminophen

It’s important to use these medications as directed and consult with a healthcare professional if headaches persist or worsen.

Lifestyle Changes to Prevent Recurring Headaches

Making certain lifestyle adjustments can significantly reduce the frequency and intensity of headaches:

Maintain a Consistent Sleep Schedule

Aim for 7-9 hours of quality sleep each night. Establish a regular sleep routine and create a comfortable sleep environment to promote restful sleep.

Manage Stress

Implement stress-reduction techniques such as regular exercise, time management strategies, and engaging in hobbies or activities you enjoy.

Stay Hydrated

Dehydration can trigger headaches. Ensure you’re drinking enough water throughout the day, especially during physical activity or in hot weather.

Maintain a Balanced Diet

Eat regular, balanced meals and avoid skipping meals. Identify and avoid any foods that may trigger your headaches.

Limit Screen Time

Reduce eye strain by taking regular breaks from screens, using proper lighting, and adjusting display settings on your devices.

When to Seek Medical Attention for Headaches

While most headaches can be managed at home, certain situations warrant medical attention:

• Sudden, severe headache that feels like “the worst headache of your life”
• Headache accompanied by fever, stiff neck, confusion, or vision changes
• Headache following a head injury
• Chronic headaches that interfere with daily life
• Headaches that worsen or don’t respond to over-the-counter treatments

If you experience any of these symptoms, consult a healthcare professional promptly for proper evaluation and treatment.

Advanced Treatment Options for Chronic Headaches

For individuals suffering from chronic or severe headaches, more advanced treatment options may be necessary. These can include:

Prescription Medications

Healthcare providers may prescribe specific medications for prevention or acute treatment of headaches, such as:

• Triptans for migraines
• Beta-blockers for prevention
• Antidepressants for tension headaches

Botox Injections

For chronic migraines, Botox injections have shown effectiveness in reducing frequency and severity of headaches.

Biofeedback Therapy

This technique helps individuals learn to control certain bodily processes that may contribute to headaches, such as muscle tension and heart rate.

Acupuncture

Some people find relief from headaches through acupuncture, an ancient Chinese healing practice involving the insertion of thin needles into specific points on the body.

It’s important to work closely with a healthcare provider to determine the most appropriate treatment plan for chronic or severe headaches.

The Role of Posture and Ergonomics in Headache Prevention

Poor posture and improper ergonomics can contribute to tension headaches, especially for those who spend long hours at a desk or using electronic devices. Implementing good posture habits and ergonomic practices can help prevent headaches:

Proper Desk Setup

• Adjust your chair height so your feet are flat on the floor and knees are at a 90-degree angle
• Position your computer monitor at eye level to avoid neck strain
• Use a keyboard and mouse at a height that allows your elbows to be at a 90-degree angle

Regular Movement

Take frequent breaks to stand up, stretch, and move around. This helps prevent muscle tension and eye strain that can lead to headaches.

Strengthening Exercises

Incorporate exercises that strengthen the neck and upper back muscles to improve posture and reduce the likelihood of tension headaches.

By paying attention to posture and ergonomics, many individuals can significantly reduce the frequency of tension headaches related to poor positioning and repetitive strain.

The Impact of Diet and Nutrition on Headache Frequency

Diet plays a crucial role in headache management, as certain foods and beverages can trigger headaches in susceptible individuals. Understanding the relationship between diet and headaches can help in developing an effective prevention strategy:

Common Dietary Triggers

• Caffeine (both excessive consumption and withdrawal)
• Alcohol, especially red wine
• Aged cheeses
• Processed meats containing nitrates
• Artificial sweeteners
• MSG (monosodium glutamate)

Beneficial Dietary Practices

Adopting certain dietary habits can help reduce the frequency and severity of headaches:

• Staying hydrated by drinking plenty of water throughout the day
• Eating regular, balanced meals to maintain stable blood sugar levels
• Incorporating foods rich in magnesium, such as leafy greens, nuts, and whole grains
• Consuming omega-3 fatty acids found in fish, flaxseeds, and walnuts

Keeping a Food Diary

Maintaining a food diary can help identify personal dietary triggers. Record what you eat and drink, along with any headache occurrences, to spot patterns and potential triggers.

By making informed dietary choices and being aware of individual triggers, many people can significantly reduce the frequency of their headaches and improve overall quality of life.

Understanding the various types of headaches, their triggers, and effective management strategies is crucial for anyone seeking relief from this common ailment. By implementing a combination of lifestyle changes, natural remedies, and appropriate medical interventions when necessary, most individuals can successfully manage their headaches and minimize their impact on daily life. Remember to consult with a healthcare professional for persistent or severe headaches to ensure proper diagnosis and treatment.

Tension Headache Treatment with 4 Simple Stretches

Posted by MVMT Team

Tension headache is the most common type of headache affecting about 40% of the Canadian population. It is often less severe than migraine although the symptoms can be bothersome because they could include pressure pain on both sides of the head that may last for several days. Severe cases of tension headache may accompany nausea and vomiting.

Tension headaches can be mild to moderate with pain felt at the back of neck and tightness across the head along with an aching sensation more focused above the eyes area. Unlike cluster headache and migraine, tension headache is not worsened by activities.

The most common factors that cause tension headache are stress, sleep deprivation, eye strain and skipping meals. Other trigger may include depression, alcohol, prolonged use of computer and hormonal changes primarily in women.

source: http://ratiphysiotherapy.co.za/wpimages/wpf11f270d_05_06. jpg

If the pain is reoccurring, it’s important to address it right away. To find an appropriate tension headache relief, it is recommended that you seek help from a qualified clinician who can evaluate a specific treatment and find the roots of your pain so it will not come back again.

On the other hand, mild and moderate tension headache can be relieved with simple relaxation techniques, OTC medication and easy stretches.

How to Relieve Tension Headache

Tension headache is likely to happen again and again if you are stressed. The pain can be managed with over-the-counter medications such as aspirin, ibuprofen, or acetaminophen. For some people, hot or cold shower help relieve tension headache. Resting in a quiet, cool room and putting a cool clothe on your forehead can also ease out the pain.

There are gentle exercises that can help alleviate head pain related to stress and tight muscles in the upper back or neck.

Chin Tuck Stretch

Poor working posture, repetitive action and stress are common to office workers. The chin tuck stretch helps strengthen the upper back muscles and pull the head back into alignment. This exercise can be done a few times a day even at your seat. To perform a simple chin tuck stretch, look straight ahead with back aligned to your head. Gently bend your head forward towards your chest until you feel that gentle stretch at the back of your neck. Hold this position for about 30 seconds and slowly get back to the starting point. Repeat a few times.

Lateral Flexion Stretch

The lateral flexion (ear to shoulder) stretch aims to relieve tension on the neck muscles. Gently bend your neck to the left side, attempting to touch your left ear to your shoulder. Pause when a stretch is felt in the right side of your neck. Use your hand to gently create a further stretch. The gentle pressure shouldn’t cause pain. Hold this position for about 30 seconds. Do it on the other side. Do 10 of this routine for each side.

Muscle relaxing exercise

Lie down, breath in and out slowly. Rotate your head in a smooth circular way twice and then roll shoulders forward and back several times. Do these repeatedly until you feel your muscles relaxed.  Take a deep breathe, breath out slowly to finish off.

Wind Relieving Pose for Tension Headache

The wind relieving pose focuses on relieving the spine and neck area. This exercise can help excess gas from the body.  Yoga Basics recommend this routine to do the wind relieving pose for tension headache.

Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet and hips. Breathe and hold 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation. To release: exhale and release the arms and legs to the floor.

Permanent Tension Headache Relief

Although tension headache is relatively common and not fatal, it’s bothersome and can widely affect your daily activities. To address the root cause of your pain, start with a no obligation appointment from MVMT Physio & Chiro and speak with a qualified pain expert. Get sound advice as to the right tension headache treatment for you and what you can do to stop it from coming back.

Should You Use an Ice Pack for a Headache or Migraine?

“Cold Therapy” Is a Common Measure

… and an old one: Cold therapy as a migraine relief measure was first documented as early as 1849. 1

Today, even go-to sources for migraine advice such as the National Headache Foundation and the Mayo Clinic include cold compresses and ice packs among their recommendations to ease migraine symptoms.

In fact cold therapy has been cited as the most common self-administered pain-relief measure used by those suffering from migraine without aura and the second most common measure applied by those experiencing migraine with aura. ²

However, there are few clinical studies on the use of cold therapy in migraine, and exactly how cold works to ease a migraine remains poorly understood. Further, cold therapy may not be effective for all migraines or in all individuals. ³

One clinical study of 100 migraine sufferers showed that 75 percent found that cold therapy provided them with at least some relief, but of course more studies are needed.

Understanding some of the theories regarding how cold therapy may make migraine sufferers feel more comfortable can enable you to discuss this potential option with your doctor.

Acute Treatment for Migraine

“Acute treatment” is when you’re trying to stop a migraine in progress (as opposed to “preventative” treatment). Acute treatments vary, as every migraine sufferer is different, but may include over-the-counter drugs or prescription ones.

Regardless of the type of drug, your doctor may recommend that acute treatment be taken right away, when symptoms first begin. In fact, the Agency for Healthcare Research and Quality’s guidelines for primary care of headaches advises that patients take medication early in a migraine attack to improve effectiveness. 2

Be sure to work with your doctor to find the right treatment for your migraines.

How Might Cold Therapy Work on Migraines?

Dr. Keri Peterson, an internist in New York City, says: “Ice helps for multiple reasons — it could be either a vascular contribution, a neurologic contribution, or endocrine.”

On the vascular system (also known as your circulatory system): It is thought that cold constricts the blood vessels (a process known as vasoconstriction), possibly creating decreased downstream blood flow and lessening the pain you may feed. A cold pack may also reduce edema (swelling).

The potential neurologic effects of cold therapy on migraine may be rooted in the fact that the cold inhibits your ability to feel the pain, a process called analgesia. Dr. Peterson elaborates: “In regards to the neurologic system, ice may slow nerve conduction, so you sense pain less readily, because the nerves are more sluggish. ”

As for the endocrine system, it is thought that cold may decrease metabolic and enzymatic activity, which reduces local tissue demand for oxygen.

Lastly, it’s important to note that cold therapy could also have a placebo effect on a patient’s ability to subjectively describe their pain.

Deciding if Ice Packs and Cold Therapy Might Work For You

Migraine sufferers often instinctively self-administer supplemental pain-relief strategies, which may or may not be effective. As always, your physician is the best source for advice on treating your migraines — and what works for some sufferers may not work for you. Talk to your doctor about additional ways to ease migraine attacks and about coping with your migraines.

How to get rid of a headache – June 3, 2022

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All news 02 Headache can catch you at the most inopportune moment: at a meeting with friends, at the workplace, at the cinema or in the bathroom, says Dr. Peter. In some cases, we guess about its causes: lack of sleep, stress, problems at work or in the family. It is good if the pain is quickly stopped by analgesics and then does not bother you for a long time. And a completely different story, when pain torments you almost every day.

Anna Kudryavtseva — neurologist, vestibulologist at the SOGAZ International Medical Center, Candidate of Medical Sciences.

— Any analgesic can be addictive, so its effect weakens with frequent use. The number of tablets should not exceed 10 pieces per month – on average, this is 2 pieces per week. If a person is forced to drink painkillers more often, then there is a high risk of chronicity of the disease, that is, an increase in headache attacks. The treatment consists of two components – headache relief (pain relief) and preventive therapy aimed at reducing attacks and their intensity, the expert says.

What should be done today to avoid headaches tomorrow?

Migraine is based on the so-called hereditary excitability of brain cells – neurons. These cells are irritated in certain areas in response to specific triggers or provoking factors.

– People tend to know migraine triggers but don’t track them. In order for a person to be able to identify them, I recommend keeping a headache diary. Understanding what actions lead to an attack is a good prevention of migraine, the neurologist explained.

Major triggers or triggers for headache:

• change of weather;
• missed meal;
• lack of sleep;
• frequent use of coffee, wine;
• abundance of salty foods;
• constant stress.

When filling out the diary, the patient indicates the intensity of his pain on a perception scale from 0 to 10, writes down the number of pills taken and indicates the accompanying symptoms (anxiety, nausea, vomiting, dizziness, throbbing, nasal congestion, insomnia) in order to later see a doctor was the complete picture. This approach will help prescribe the right treatment.

More movement is needed to prevent headaches. Walking for at least half an hour a day already alleviates the condition. This is especially noted by those who often drive. In addition to reducing headache attacks, patients experience a decrease in anxiety, a decrease in stiffness in the cervical spine, and back pain. They describe the improvements as: “It’s like my head has cleared up.”

One of the most common types of headaches is tension headache. It is associated with increased levels of anxiety and stress. Relaxation techniques such as stretching, yoga, meditation will help to get rid of tension.

Exercises to help relieve the clamps in the cervical spine:

• head tilts. Tilt your head towards your right shoulder, making sure that your left shoulder does not rise. You will feel the tension. Hold this position for approximately 30 seconds. Repeat tilts 3 times in each direction;
• head turns. Stand up straight, turn your head to the right and look back over your right shoulder. Hold the position for 10 seconds, repeat 3 times in each direction;
• retraction and separation of the shoulder blades. Relax your shoulders, imagine there is a tennis ball between your shoulder blades, then bring your shoulder blades together to squeeze the imaginary ball. Repeat 10 times.

These exercises should be done regularly, eg every 3 hours during the day.

These are monoclonal antibodies.

— The basis of the primary headache is a violation in the system of neurons, which cannot be seen on CT, MRI, ultrasound and other instrumental studies. Neurons secrete various substances, among them CGRP (calcitonin gene related peptide). This substance, accumulating, causes vasodilation, which in turn leads to a headache. Antibodies block the pain pathway that involves the CGRP protein, explains Anna Kudryavtseva.

Injections with the drug are carried out once a month, in 50% of patients after 3 months the headaches disappear. The course of therapy is from 6 to 12 months.

Previously, it was customary to treat migraine with vascular nootropic drugs, which did not bring the desired result, the neurologist says. Targeted therapy is a big breakthrough in medicine. It has been introduced into clinical practice since 2018, and a sufficient number of studies on its effectiveness have already been accumulated. The drug acts pointwise on the required area, without causing side effects from other organs and systems.

Few people know that Botox is used not only for aesthetic purposes, but also in neurology. And it was invented for the treatment of strabismus in children – an injection of Botox is injected into the oculomotor muscles, which helps to relax them and reduce strabismus. For the treatment of headaches, patients are injected with Botox into the muscles of the frontal part, temples, occipital region and neck muscles.

Chronic headache can be psychogenic in nature – in other words, be a symptom of depression. At the same time, patients also note:0089

• sleep disturbance;
• irritability;
• loss of appetite.

– Using the right antidepressants will help relieve symptoms and reduce the intensity and duration of depression. And to eliminate the root cause, psychotherapy is needed. Today, there are various areas of work with anxiety and depressive conditions – art therapy, cognitive behavioral therapy, body-oriented therapy, and so on. There is no need to be shy about seeking psychological help, because the accumulated negative emotions can cause pain in various parts of the body, gradually destroying your body, the expert concluded.

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Sofya Khromova

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Get rid of a headache on your own – is it possible?

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• Getting rid of a headache on your own – is it possible?

Avdeeva T.B.
Neurology

There are more than 150 pathologies, a symptom of which is a headache – ranging from banal intoxication with acute respiratory viral infections and ending with oncological diseases of the brain. But how often do we think about it? It is much easier not to go to a specialist, to diagnose yourself and purchase a medicine on the recommendation of a pharmacist or on the basis of experience (not necessarily your own). About why such a “tactic” leads to a dead end, we talked with an experienced neurologist of the Kaliningrad medical center Class Clinic Tatyana Borisovna Avdeeva.

Can a patient independently determine the cause of a headache, is it right to determine its origin on his own?
The origin of a headache should and can only be determined by a doctor. The patient focuses only on subjective sensations. The doctor relies on his knowledge and clinical experience. He conducts an examination, diagnostic examinations, on the basis of this he draws a conclusion about a particular disease. Accordingly, only a doctor can prescribe a truly effective treatment.

During self-diagnosis, there is a high probability that the patient will make a mistake and start using drugs that will be completely ineffective, and possibly aggravate the course of the disease.

For migraine, triptans, a group of drugs that have a vasoconstrictive effect, will be most effective. The use of these drugs with an increase in blood pressure (hypertension) is contraindicated. If a patient mistakes high blood pressure pain for a migraine attack and takes triptans, he will automatically worsen his condition and increase the risk of complications. Without establishing the exact cause of the headache, you can not use certain medications, prescribe this or that treatment.

At best, the treatment of a misdiagnosed headache will be useless, at worst, it will harm the patient. Moreover, patients who self-medicate, regularly use painkillers, do not solve the problem of headache and significantly complicate the process of their treatment.

Tell us why the unsystematic frequent use of painkillers does not solve the problem of headache?
The fact is that with the uncontrolled use of a wide variety of headache drugs, not only painkillers and non-steroidal anti-inflammatory drugs, but also triptans, the so-called abuse (drug) headache can occur. It appears or intensifies just when taking painkillers.

This is how the vicious circle closes. For example, the patient suffered from tension headache or migraine with frequent attacks, and as a result of uncontrolled intake of drugs, drug-induced abuse joins this pain. Drug pains are not as intense as, for example, migraines, but attacks occur more often. And this significantly reduces the quality of life of the patient. The increase in abuse seizures in frequency is directly related to the intake of drugs that caused it.

Does any headache really go away if you adjust the regime of work and rest?
Everything depends quite strongly on the causes and type of headache. Of course, the mode of work and rest significantly affects the effectiveness of treatment, but in most cases, in addition to normalizing this mode, drug therapy is necessary.

One of the most common types of headache is tension headache. It occurs precisely in case of problems associated with the regime of work and rest: overwork, busy schedules, etc. And in this case, we strongly advise patients to review the mode of work, the level of physical activity, and lifestyle in general. Often, when the doctor’s recommendations are followed, improvement can occur. But even with this disease, not everything is clear.