Is it safe to work out when you have a headache. What are the potential benefits and risks of exercising with head pain. How can you determine if exercising will help or worsen your headache. What precautions should you take when working out with a headache.

Understanding the Relationship Between Exercise and Headaches

The decision to exercise with a headache is not always straightforward. While physical activity can potentially alleviate certain types of headaches, it may exacerbate others. The National Headache Institute suggests that the impact of exercise on headaches varies depending on the underlying cause.

Can exercise help reduce headache pain? In some cases, yes. However, it’s crucial to understand the type of headache you’re experiencing and its potential causes before deciding to work out.

Types of Headaches and Their Response to Exercise

• Tension headaches: Often improved by exercise
• Migraine headaches: May worsen with physical activity
• Exertional headaches: Triggered by exercise itself
• Cluster headaches: Generally not affected by exercise

The Benefits of Exercising with Certain Types of Headaches

For some individuals, engaging in physical activity can provide relief from headache symptoms. This is particularly true for tension headaches, which are often caused by muscle tension in the head, neck, or elsewhere in the body.

How Exercise Can Alleviate Tension Headaches

1. Reduces stress and muscle tension
2. Improves circulation to muscles
3. Increases blood flow to the brain
4. Releases endorphins, natural pain relievers

Does exercise always help with tension headaches? While it’s often beneficial, individual responses may vary. It’s advisable to start with light exercise and monitor how your body responds.

Potential Risks of Working Out with a Headache

Despite the potential benefits, exercising with a headache isn’t always advisable. In some cases, physical activity can worsen headache symptoms or even be dangerous.

When Exercise May Worsen Headaches

• Migraines: Physical exertion often increases pain
• Sinus headaches: Movement can increase pressure
• Dehydration headaches: Exercise may further dehydrate the body
• Concussion-related headaches: Physical activity can delay recovery

Are there any severe medical conditions that can cause headaches and make exercise dangerous? Yes, certain serious conditions like brain aneurysms or tumors can cause headaches, and exercising in these cases could potentially be life-threatening. If you experience sudden, severe headaches or other concerning symptoms, it’s crucial to seek immediate medical attention.

Assessing Whether to Exercise with a Headache

Given the varying effects of exercise on different types of headaches, how can you determine whether it’s safe to work out? Here are some steps to help you make an informed decision:

1. Identify the type of headache you’re experiencing
2. Consider the intensity of your headache
3. Assess your overall health and energy levels
4. Start with light exercise and monitor your body’s response
5. Be prepared to stop if symptoms worsen

How quickly should you expect to see improvement if exercise is helping your headache? While individual responses vary, you should typically notice some relief within 15-30 minutes of starting light exercise if it’s going to be beneficial.

Choosing the Right Type of Exercise for Headache Relief

If you decide to exercise with a headache, selecting the appropriate type of physical activity is crucial. Some forms of exercise may be more beneficial or less likely to exacerbate symptoms than others.

Low-Impact Exercises to Consider

• Walking
• Gentle yoga or stretching
• Stationary cycling
• Tai chi

Why are low-impact exercises often recommended for headache relief? These activities can improve circulation and release tension without causing excessive jarring or strain on the body, which might worsen headache symptoms.

Exercises to Approach with Caution

• Running or jogging
• High-intensity interval training (HIIT)
• Weightlifting, especially heavy loads
• Contact sports

While swimming is generally considered a low-impact exercise, it may not always be ideal for those with headaches. The hydrostatic pressure and potential breath-holding involved in swimming can sometimes increase headache severity.

Preventive Measures to Reduce Exercise-Induced Headaches

For individuals prone to headaches during or after exercise, taking preventive measures can help minimize the risk and allow for more comfortable workouts.

Strategies to Prevent Exercise-Related Headaches

1. Stay well-hydrated before, during, and after exercise
2. Warm up properly to gradually increase heart rate and blood flow
3. Maintain good posture during workouts
4. Avoid exercising in extreme temperatures
5. Ensure proper nutrition, including adequate electrolyte intake
6. Get sufficient sleep and manage stress levels

How much water should you drink to prevent dehydration-related headaches during exercise? While individual needs vary, a general guideline is to drink about 17-20 ounces of water 2-3 hours before exercise, 8 ounces 20-30 minutes before exercise, and 7-10 ounces every 10-20 minutes during exercise.

The Role of Nutrition in Headache Management for Athletes

Proper nutrition plays a crucial role in preventing and managing headaches, especially for those who exercise regularly. Certain dietary choices can influence headache frequency and severity.

Nutritional Considerations for Headache Prevention

• Maintain stable blood sugar levels
• Consume adequate complex carbohydrates
• Ensure sufficient protein intake
• Include omega-3 fatty acids in your diet
• Stay hydrated with water and electrolyte-rich beverages

Are there specific foods that can trigger headaches in some individuals? Yes, common dietary triggers include caffeine, alcohol, chocolate, aged cheeses, and foods containing MSG or artificial sweeteners. However, triggers can vary significantly between individuals.

Pre-Workout Nutrition to Prevent Headaches

Consuming a balanced meal or snack before exercising can help prevent headaches by stabilizing blood sugar levels and providing necessary energy. A combination of complex carbohydrates and lean protein is often recommended.

How long before exercise should you eat to prevent headaches? Typically, a small snack can be consumed 30 minutes to an hour before exercise, while a larger meal should be eaten 2-3 hours prior to allow for proper digestion.

When to Seek Medical Advice for Exercise-Related Headaches

While occasional headaches associated with exercise are common, certain symptoms or patterns may warrant medical attention. It’s important to recognize when professional advice is necessary.

Red Flags That Require Medical Evaluation

• Sudden onset of severe headache during exercise
• Headaches accompanied by neurological symptoms (e.g., vision changes, numbness)
• Persistent or worsening headaches despite lifestyle modifications
• Headaches that consistently occur during or after exercise
• Changes in the pattern or intensity of your usual headaches

Should you continue exercising if you experience frequent headaches during workouts? It’s advisable to consult with a healthcare professional to determine the underlying cause and develop an appropriate management plan. They may recommend adjustments to your exercise routine or further diagnostic tests.

Diagnostic Approaches for Exercise-Related Headaches

Healthcare providers may use various methods to diagnose the cause of exercise-related headaches, including:

1. Detailed medical history and symptom analysis
2. Physical examination
3. Neurological tests
4. Imaging studies (e.g., MRI or CT scan) if necessary
5. Blood tests to rule out underlying conditions

How long does it typically take to diagnose the cause of exercise-related headaches? The duration can vary depending on the complexity of the case. Some causes may be identified quickly through a thorough history and examination, while others may require more extensive testing over several weeks or months.

Integrating Headache Management into Your Fitness Routine

For individuals who experience recurring headaches, developing a comprehensive approach that combines effective exercise strategies with headache management techniques can be beneficial.

Strategies for Balancing Exercise and Headache Prevention

• Keep a headache diary to identify patterns and triggers
• Gradually increase exercise intensity and duration
• Incorporate relaxation techniques into your workout routine
• Experiment with different types of exercise to find what works best
• Consider working with a fitness professional experienced in headache management

Can certain exercises or stretches specifically target headache relief? Yes, some exercises focusing on neck and shoulder mobility, as well as gentle stretches for the upper body, may help alleviate tension and reduce headache frequency in some individuals.

Mindfulness and Stress Reduction Techniques

Incorporating mindfulness practices and stress reduction techniques into your fitness routine can help manage headaches and improve overall well-being. Consider integrating the following practices:

1. Deep breathing exercises
2. Progressive muscle relaxation
3. Meditation or guided imagery
4. Yoga or tai chi
5. Biofeedback training

How often should you practice these techniques for optimal headache prevention? Regular practice is key. Aim to incorporate some form of stress reduction or mindfulness technique into your daily routine, even if it’s just for a few minutes each day.

The Future of Exercise and Headache Research

As our understanding of the relationship between exercise and headaches continues to evolve, ongoing research is exploring new approaches to prevention and management.

Emerging Areas of Study

• Genetic factors influencing exercise-related headaches
• The role of gut microbiome in headache susceptibility
• Advanced neuroimaging techniques to study brain activity during exercise-induced headaches
• Personalized exercise prescriptions based on individual headache profiles
• Wearable technology for real-time headache prediction and prevention

What potential breakthroughs in headache management can we expect in the coming years? While it’s difficult to predict specific breakthroughs, advancements in personalized medicine and technology are likely to lead to more targeted and effective strategies for managing exercise-related headaches.

Implications for Future Exercise Recommendations

As research progresses, exercise recommendations for individuals prone to headaches may become more nuanced and personalized. Future guidelines might consider factors such as:

1. Individual genetic predispositions
2. Specific headache triggers and patterns
3. Real-time physiological data from wearable devices
4. Environmental factors and their impact on headache susceptibility
5. Integration of complementary therapies with traditional exercise approaches

How might these advancements change the way we approach exercise for headache sufferers? As our understanding deepens, we may see a shift towards more individualized exercise prescriptions that take into account a person’s unique headache profile, lifestyle factors, and physiological responses to different types of physical activity.

Should I Work Out With A Headache? 5 Important Factors To Consider 

If you’re nauseous or have a fever, it’s probably quite obvious that you need to nix your workout for the day.

But what if you have a headache? You’ve probably found yourself asking, should I work out with a headache? Is working out with a headache a bad idea, or might it ease the headache and help me feel better?

In this article, we will discuss the pros and cons of working out with a headache, whether you should work out with a headache, and tips for preventing headaches from interfering with your workouts.

We will discuss: 

• Should I Work Out With a Headache?

• Does Exercise Help Headaches?

Let’s get started!

Should I Work Out With a Headache?

The recommendations for working out with a headache are unclear, as the causes of a headache can be numerous. Some of the potential causes can make it such that working out may improve your headache, whereas working out with a headache in other situations can make the headache worse.

In fact, according to the National Headache Institute, exercise can potentially make a headache worse, depending on the cause of the headache.

Ultimately, it would be nice if we could neatly say that no matter what, you can work out with a headache, but whether or not you should work out with a headache is another story; however, the National Headache Institute reports that there are some potential causes of headaches that are quite severe in which working out with a headache can be quite dangerous.

Therefore, although these instances are rare, it cannot be said that it’s always safe to work out with a headache.

We will discuss the common causes of headaches and instances in which it is safe and even potentially helpful to exercise with a headache, along with times when headaches are caused by serious underlying medical issues wherein working out with a headache is contraindicated.

It is up to you to make your own decisions about whether you feel it is safe or helpful to work out with a headache, but we highly recommend speaking with your healthcare provider if you are indeed concerned about some of the potentially serious medical causes of certain headaches.

Does Exercise Help Headaches?

When asking yourself, can I work out with a headache, take the different causes of headaches into consideration.

Let’s take a look at the potential causes or factors that can contribute to developing a headache.

#1: Tension Headaches

One of those common types of headaches is a tension headache, which is caused by muscle tension in the head, neck, or elsewhere in the body.

In these cases, exercise can definitely help improve your headache.

Working out can decrease stress and will increase circulation to your muscles, potentially reducing stiffness and tension, opening up blood vessels, and increasing blood flow to the brain.

One of the good things about working out with a headache in general, even if you are not sure of the underlying cause of the headache, is that if you begin with some light exercise, you should be able to get an idea of whether exercising is helping your headache or making it worse within a matter of several minutes.

For example, if you were planning on doing a 5-mile run but you have a pretty bad headache, you can start with some brisk walking or easy jogging for a few minutes. If you find that your head is pounding and thundering, you should stop and walk home or consider some lower-impact exercise such as walking or riding an exercise bike.

You can then see if reducing the impact on your body while still being physically active helps ameliorate your headache symptoms or continues to make the headache worse.

In many cases, the jarring nature of running and other high-impact exercises can jostle your head and neck and contribute to increasing tension and pressure in your head, which will make working out with a headache worse. 

However, if you switch to a low-impact exercise, you might find that working out with a headache actually improves the severity of your headache rather than making it worse.

One caveat here is swimming. Even though swimming is essentially a non-impact activity, swimming can often make a headache worse.

There is often some amount of breath holding, even if you are a skilled swimmer and very comfortable in the water; the added hydrostatic pressure from being underwater can sometimes increase the severity of a headache.

Of course, you can always try a couple of minutes of easy swimming if you have a headache and see how you feel, but you might want to swap your swimming workout for an above-water activity when you have a headache before your workout begins.

#2: Dehydration 

Another common cause of headaches is dehydration. When you are dehydrated, working out with a headache will make the headache worse because you will be further dehydrating your body.

During exercise, we sweat and lose more body water through increased respiration (losing water vapor as we exhale).

Unless you properly rehydrate before your workouts, you will likely find that just drinking the normal amount of fluid that you typically take in during a workout will not be enough to counteract the dehydration that has caused your headache in the first place.

If you are trying to troubleshoot why you have a headache in the first place and discover that you have not been hydrating well during the day, it’s advisable to try to rehydrate as fast as possible and push the workout off for an hour or so to allow your body time to absorb your fluids before exercising. 

Adding electrolytes to your water can help increase the rate of absorption so that you can restore optimal hydration status sooner, resolve your headache, and get on with your workout.

#3: Fatigue

If you slept really poorly or have not been getting an adequate amount of sleep, or if you are otherwise exhausted for one reason or another, you may develop a headache from being overtired.

Here, deciding whether or not to work out with a headache really comes down to the type of workout you have planned, how tired you are, your overall health, and how poorly you slept.

#4: Low Blood Sugar

In the way that dehydration can cause a headache, low blood sugar, or hypoglycemia can also result in a headache. Additional symptoms of low blood sugar can include irritability, hunger, lightheadedness, low energy, and shakiness.

Again, as with the case of working out when you are dehydrated, exercising when you have low blood sugar is only going to exacerbate the issue.

Plus, with severe hypoglycemia, your balance, coordination, decision-making ability, and strength are impaired. Therefore, working out with a headache due to low blood sugar is inadvisable.

If you still want to get your workout in, have a high-carbohydrate snack, such as fresh or dried fruit, fig newtons, gram crackers, fruit juice, applesauce, a granola bar or energy bar, or a bowl of cereal, before your workout. This will help increase your blood sugar levels more rapidly. 

You can also have a sports drink during your workout to help replenish blood sugar and glycogen levels as you exercise.

However, if you have type 1 diabetes, type 2 diabetes, or other problems regulating your blood sugar and insulin levels, you should take more caution with restoring your blood sugar levels before engaging in exercise.  

Discuss blood sugar management with your doctor if this is a consistent or recurring issue. You may need to make adjustments to your diet or medication regimen.

#5: Migraines 

Many people suffer from migraines, and the cause of migraine headaches is still somewhat unclear. When experiencing a migraine headache, you often have sensitivity to light, and you also experience other visual disturbances, such as the presence of an aura.

Working out with a migraine often makes the headache worse. However, every individual who experiences migraines may have a somewhat different response.

If you have a migraine and would like to try exercise, it might be best to do a workout at home in a dimly-lit room.

Commercial gyms often have harsh overhead lights or fluorescent lighting, which may be quite bothersome when you have a migraine. Fresh air can be helpful, but if it is really bright and sunny out, you may be bothered by the light.

Overall, working out with a headache may or may not be helpful.

In most cases, it doesn’t hurt to try some light exercise and then assess whether your headache is getting better or worse. However, if you have a known cause of the headaches, such as dehydration or low blood sugar, you should work to rectify the issue causing the headache before engaging in exercise. 

Most importantly, if you have an underlying medical condition that might be causing a concerning headache, you should seek medical attention immediately and certainly hold off on working out.

Now that we’ve answered your question, “can I work out with a headache” why don’t we look into some other common ailments, such as a cold? For our guide on whether or not you should work out with a cold, click here.

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10 Surprising Times to Hit the Gym

You can probably come up with any number of excuses for skipping the gym, but before you throw yourself a pity party, read these surprising facts about which medical conditions actually benefit from exercise and which don’t.

Medically Reviewed

When you were a kid, you may have tried every excuse to get out of gym class. As an adult, with no one threatening to flunk you, it’s still tempting to find reasons not to exercise. Tickle in your throat? Achy joints? A headache? All tempting reasons to skip the gym.

Although exercise isn’t a one-size-fits-all cure, there are certain health conditions that you can and should exercise your way through — after you talk to your doctor. Find out which ailments and medical situations mean you should ditch the sneakers, and which conditions should motivate you to exercise even more.

You’re Recovering From Surgery

Hit the Gym: If you’ve had minor surgery, it might be fine to go straight back to the gym. According to recent studies, bariatric surgery patients and most cancer patients can benefit enormously from post-surgery workout regimes, whereas people who have had joint replacements and those who have undergone certain types of plastic surgery should be careful of their activities.

But Be Careful: The amount and intensity of exercise you can handle post surgery depends on your condition and the type of surgery. Ask your surgeon for details on your post-surgery capabilities, and if you get the okay, start slowly and stretch a lot. Remember, it might take a while to get back to 100 percent.

You Have a Cold or Allergies

Hit the Gym: If you’ve got the sniffles, you may be more inclined to reach for your remote than your gym bag. Not so fast, the experts say: Not only is it safe to exercise your way through a cold, but it also might make you feel better. According to Leah Mooshil Durst, MD, medical director of the Friend Family Health Center, Inc., and clinical associate at the University of Chicago, research shows that a cold virus-carrying body responds no differently to exercise than a healthy body. In fact, some research has found that working out through a cold help patients feel temporary relief.

But Be Careful: Cold symptoms can worsen if your cold has left you dehydrated, so proceed with caution and drink plenty of water. You should also avoid exercise if you have a fever, a serious cough, body aches, flu symptoms, or a cold coupled with a chronic health condition such as heart disease or asthma.

You Have a Headache

Hit the Gym: If your headache sets in before you’ve laced up your sneakers, there’s probably no reason to cancel your workout plans. According to Nabih Ramadan, MD, a neurologist at the Diamond Headache Clinic in Chicago, it’s a myth that exercise and headaches don’t mix. Exercise reduces stress and improves cardiovascular fitness, so it may soothe the pain right out of your head.

But Be Careful: In very rare cases, exercise can actually induce headaches or migraines. If this is true for you, you can ward off the pain by taking an over-the-counter anti-inflammatory medication one to four hours prior to exercising, or by considering and treating your less-obvious migraine triggers, such as hunger, dehydration, and lack of sleep. Avoid high-impact workouts, such as running or kickboxing, as they may aggravate the headaches.

You Have COPD

Hit the Gym: If you’re one of the 12 million Americans living with chronic obstructive pulmonary disease (COPD), then exercise can pose a challenge. Heat and humidity may exacerbate your breathing problems, and shortness of breath may frustrate your efforts. Still, according to a recent study at the Cleveland Clinic, regular exercise is vital to your well-being with COPD; it improves circulation and helps your body better use oxygen, builds your energy levels, and lowers your blood pressure.

But Be Careful: If you’re just starting an exercise routine, ask your doctor for recommendations, and start slow. Focus your fitness and rehabilitation program on lower-body aerobic exercises, such as walking, water aerobics, or riding a stationary bike. You may also consider using a bronchodilator to relax and open your airways prior to working out.

You’re Pregnant

Hit the Gym: Only one of every six pregnant women actually gets the recommended amount of physical activity, which is 30 or more minutes of moderate physical activity on a near-daily basis, says Terry Leet, PhD, associate professor of community health at Saint Louis University School of Public Health. And the benefits of prenatal exercise extend far beyond health maintenance. According to a recent study by Capt. Marlene DeMaio, MD, research director of the Naval Medical Center, low to moderate levels of exercise improve a pregnant woman’s health by easing back and musculoskeletal pain, lowering maternal blood pressure, reducing swelling, and improving postpartum moods. DeMaio says that science has debunked previous concerns that exercise was detrimental to the fetus, and recommends that even the most inactive of mothers-to-be embark on fitness regimens. Your baby — and your back — will thank you later.

But Be Careful: Your second trimester is not the time to take up a new kickboxing hobby, so talk to your doctor to find out which type of exercise will work best for you. If you didn’t exercise pre-pregnancy, low-impact workouts such as yoga and walking might be a good starting point. You may need to modify favorite workouts depending on your stage of pregnancy; for example, women are advised not to lie flat on their backs after the first trimester.

You Have Osteoarthritis or Joint Pain

Hit the Gym: Although arthritis pain is likely to keep you on the bench, research has shown that regular exercise is actually a very effective — and highly recommended — form of treatment. “Exercise strengthens the muscles around the joints to protect the joints and provide [extra] support,” says Anne Menz, PhD, a physical therapist at Massachusetts General Hospital. Be sure to consult with your doctor before starting a new fitness routine — she can suggest appropriate aerobic and resistance-training exercises. You may want to join an arthritis-specific group in your neighborhood for team walks, ballroom dance classes, or low-impact swimming.

But Be Careful: Repetitive motion can cause arthritis pain to flare up, so plan your activity around exercises that you know won’t aggravate your symptoms. For example, if gripping a heavy weight hurts, try a routine that uses the resistance of your own body as weight, such as Pilates.

You Have Irritable Bowel Syndrome

Hit the Gym: If you’re like the majority of IBS patients, you lead a relatively sedentary life – but there’s no reason you should be less active than anyone else, a recent study found. When Swedish scientists assigned one group of IBS patients to a regular exercise routine and told one group to maintain their usual lifestyle, the active patients experienced symptom reductions by an average of 51 percent. Although exercise isn’t a primary cure for IBS, it has been proven to reduce stress, boost general health, and help with gastrointestinal problems like constipation.

But Be Careful: If you have IBS, you probably already know that certain foods can soothe your symptoms. Before you begin an exercise program, make sure you’re eating right to fuel your body — without causing a flare up. Because stress can also aggravate your symptoms, try moves that blend exercise and stress-reduction such as yoga, tai chi, mediation, and light aerobic activities.

You’re Menopausal

Hit the Gym: A study published in the Journal of Menopause found that just three hours of moderate aerobic exercise per week can dramatically reduce signs of menopause and increase your quality of life. There’s some debate about whether exercise decreases hot flashes, but one study found that women who did yoga or other physical exercises five days a week for an hour reduced the frequency of their hot flashes. Mind-body fitness expert Debbie Rosas recommends “fire breaths” to shorten the duration of your hot flashes: Breathe in and out through your nose very rapidly, while pulling the abdomen in toward your diaphragm during exhalation and out during inhalation.

But Be Careful: As with any exercise plan, talk to your doctor before you get started. If you have another health condition such as heart disease, be especially careful when starting a new routine.

You Live With Chronic Pain

Hit the Gym: When you’re plagued by chronic pain, it’s important to use all the tools at your disposal to feel better. To help ease day-to-day pain, you should first turn — paradoxically — to physical activities that are more challenging than your daily routines. Unlike medication, physical activity can actually treat the underlying source of your pain and will improve chronic pain symptoms in the long run.

But Be Careful: Don’t wait for your physician to recommend exercise — a recent study showed that less than 50 percent of patients suffering from chronic back or neck pain are prescribed exercise. Instead, ask your healthcare provider for specific suggestions on how to alleviate your symptoms. It’s important to follow a supervised program that emphasizes stretching and strengthening exercises, as well as low-impact activities like swimming and cycling.

You’re Quitting Smoking

Hit the Gym: Many smokers don’t quit because they don’t want to gain weight. It’s time to drop that excuse, and incorporate exercise into your daily routine. There are many psychological and physical benefits to exercising away your addiction, including limiting weight gain and combating cravings, says Norman H. Edelman, MD, chief medical officer of the American Lung Association. Studies show that withdrawal symptoms and cigarette cravings decrease during exercise and remain low for as long as 50 minutes afterwards. Exercise will decrease your appetite, canceling out the no-fun constant cravings that can occur when you stop smoking, and it will help you cope with stress and mood swings. Plus, the longer you’ve gone without smoking, the easier it will be to exercise.

But Be Careful: Because smoking damages your lungs, you might find exercising to be harder than you remembered. With that in mind, it’s important to start a fitness routine you can stick with. Grab a buddy or hire a personal trainer to keep you moving.

Psychosomatics of migraine | Publishing house AST

Headache, migraine

Headaches are episodic, one-time and chronic, often recurring.

How to deal with a one-time headache caused by lack of sleep or fatigue, fever or, at worst, a hangover, each of us knows.

It is enough to drink a tablet of analgin, aspirin, paracetamol or any other pain medication, and after 10-15 minutes such pain will disappear.

But chronic, recurring headaches can be more difficult to deal with.

First, you need to understand that there are several different types of chronic headache. In fact, these are completely different diseases, and they also need to be treated differently.

The most common types of headaches today are tension headaches and migraines. They occur with about the same frequency.

Tension headache is primarily a disease of “sedentary” workers: office workers, accountants and cashiers. In general, all those who, by the nature of their activities, combine two unfavorable circumstances: sitting in a sedentary, crooked posture – at a computer, desk or at a cash register, that’s one thing. And the second is constant nervous tension or frequent and strong hassle.

Long periods of sitting in an uncomfortable position cause chronic painful spasm of the neck muscles (spasm of the suboccipital muscles) in many sedentary workers. This spasm eventually leads to severe aching in the neck and to pain in the back of the head or under the back of the head.

The pains usually worsen in the evening, especially if a person, as is often the case now, works overtime and spends 10-15 hours a day at a computer or papers instead of the allowable 6-8 hours.

Nervous tension also contributes and aggravates the process – against the background of constant stress, the neck muscles tighten and “stiffen” even more.

Therefore, after any stressful situation, a quarrel, an emotional showdown with relatives or work colleagues, after a “dragging” by the boss, and even a simple rush job at work, tension headache often becomes stronger.

Tension headache is most often not very difficult to treat, it can be eliminated with a gentle relaxing massage or special anti-spastic exercises for the neck, which we have on the YouTube channel “Reasonable Medicine of Dr. Evdokimenko”. The video is called “Gymnastics for the neck. ”

***

Migraine is a disease described by historians and classics of Russian literature.

A migraine usually hurts on one side of the head, right or left. Pain is most often concentrated in the temple and eye area, but may radiate to the ear or to the back of the head.

Unlike tension headache, migraine does not cause headaches all the time, but comes in attacks about 3-4 times a month on average. The attack lasts from 2 to 48 hours, and the pain of a migraine is so severe that “you can’t even move.” Literally. An attack can throw a sick person (more often a sick person) into bed for a day or two.

Although sometimes some lucky people manage to stop the beginning migraine attack “in the bud” – with the help of a tablet of citramone, spasmalgon, paracetamol or no-shpa. Then you don’t have to lie down and wait until the attack passes.

The “physical” causes of migraine remain a mystery to most physicians. Migraine is known to be related to hormones. They say something about spasm and vasodilation. But this is still somehow unconvincing. There is no clear explanation why all this is happening.

But now I will reveal to you some of the psychosomatic aspects of the onset of migraine.

Psychosomatics of migraine

It is known that women suffer from migraine attacks much more often than men.

However, not all women suffer from migraine, but, as a rule, especially refined natures. This is still the classics noticed. From their novels, we can understand that in former times, young ladies from the institutes of noble maidens often suffered from migraine attacks.

But note: in no classic novel you will find a mention of a migraine attack that happened to a peasant woman, a seamstress, a laundress, and in general a commoner.

This is earlier. What now? Yes, about the same. “Commoners” do not suffer from migraines. But girls and women who grew up in the “right” families suffer from headache attacks very often.

And what unites them? Usually these representatives of the weaker sex are smart, diligent and ambitious. While other girls play, go for walks and meet boys, our smart girls sit behind textbooks, try to get good grades, go to college right after school, and after college they make a career.

The trouble is that by trying to be the best in everything, striving to always “correspond”, these girls and women overload their nervous system. But they absolutely don’t know how to relax, they don’t know how to “break away” and “let off steam”, because they consider entertainment to be a waste of time, something unnecessary and “irrational”.

However, an overloaded nervous system needs at least some relaxation. Here the nervous system is discharged with an attack of headache, which makes a person distract from business and lie down in bed for a couple of days. In other words, a migraine attack plays the role of a kind of “steam release valve” and accumulated nervous tension. In some ways, this is similar to the discharge of static voltage, which occurs in a computer when it is rebooted.

Is it possible to avoid such attacks? Yes – if you learn to let off steam in time in peaceful ways.

For example, you can relieve accumulated nervous tension through “bodily” physical activity – through sports games, fitness classes, with the help of dancing or … sex.

And of course, we must not forget that life is not only work and deeds. That you still need to be able to rest, you need to try to get enough sleep, and in general it is desirable, if possible, not to overwork yourself too much.

Everything is in your head: popular psychosomatics (and how to treat yourself)

Skin problems immediately alert you and push you to take a deep breath and stop being nervous. “Stress is the main enemy of healthy skin,” say doctors specializing in psychodermatology, a special branch of medicine that studies the relationship between the psyche and the skin.

An uncontrolled change of emotions is usually accompanied by the release of a hormone from the pituitary gland, which tries to overcome stress hormones, which in turn leads to hormonal changes and, as a result, skin problems. Stress also causes blood vessels to dilate, giving way to inflammatory cells. The more nervous we are, the more likely we are to develop blackheads, acne, or even psoriasis.

Your treatment:

Training . Physical exercise is the best anti-stress, for which the skin will definitely thank you. Daily exercise reduces the risk of psoriasis in women by 30%.

Stick to a clear daily routine . In a period of increased stress, another effective medicine in your arsenal is the control of personal affairs. If there are problems at work, do everything so that there are no force majeure at home. Controlling at least part of your life sends positive signals to the brain, which also helps fight stress. In addition, go to bed, get up for work, have dinner at the same time – this disciplines and does not allow emotions to take over.

Digestive problems

According to recent research, our gut contains more neurons than our spinal cord. Moreover, scientists have found that certain types of bacteria living in the intestines are able to literally communicate with our brain using special signals – hormones and neurotransmitters. If you are a nervous person and worry about every little thing, then you are much more likely to catch irritable bowel syndrome than those who are not used to worrying about trifles. This is especially true for those who have been mentally traumatized in childhood. According to doctors, about 60% of patients with irritable bowel syndrome confirm the stress experienced in their youth. This is presumably due to the fact that it is the stress experienced in childhood that upsets the balance of the nervous system, and also affects the intestinal bacteria.

Your treatment:

Keep things simple. You may want to de-stress with grueling gym workouts, but if you have bowel problems, moderate your ardor – vigorous exercise will only exacerbate unpleasant symptoms. As gastroenterologists comment, moderate physical activity is your best friend. Swimming, walking, yoga are great.

Hypnotherapy . One of the latest studies has found that hypnotherapy aimed at treating bowel disease really relieves acute pain in the gastrointestinal tract, and also has an anti-stress effect on the body.

Research by the University of California, Los Angeles, has confirmed that the consumption of foods with probiotics and prebiotics significantly reduces anxiety as well as symptoms of IBS. It will not be superfluous to include kefir and sauerkraut in your diet.

Headaches

According to many studies, sensitive people who are easily prone to stress and anxiety suffer from headaches and migraines many times more often than others. Stress triggers the release of chemicals that dilate the blood vessels that lead to the brain, eventually causing headaches.

Your treatment:

Drink plenty of water and eat regularly. When we are too busy or anxious about something, we tend to skip meals, which is a direct cause of migraines, neurologists comment. Water will also help reduce pain – at least 1.5 liters per day.

Cut down on caffeine and painkillers. Oddly enough, a headache also occurs with excessive medication. Here, doctors advise, first of all, to give up bad habits and products such as coffee, strong tea and even chocolate. In the first few days of being unaccustomed, you may feel worse, but in the long run, the body will thank you.

Menstruation

Often, stress completely disrupts our menstrual cycle, which can eventually lead to many gynecological diseases, and in extreme cases, to infertility. Researchers from Emory University set up an interesting experiment. Inviting women with elevated levels of cortisol in the blood (the stress hormone), who at the same time stopped ovulation and menstruation, the scientists suggested that they undergo anti-stress therapy. The result exceeded all expectations: 80% of women started menstruating again.

Stress aggravates the process of PMS, as it leads to increased secretion of the hormone testosterone, which, in principle, is not characteristic of the female body. Even the way you think about your mental health can have a detrimental effect, researchers say. The fact is that many girls are still terrified and disgusted with the nature of menstruation, and many adult women live with this feeling for the rest of their lives.

Your treatment:

Explore your body . Consider the onset of PMS as your body’s signal that it’s time for you to rest. When you get your period, try to protect yourself from any irritating factors as much as possible.

Take magnesium . Magnesium perfectly relaxes muscles and relieves stress. The best way is to take salt baths, because this way magnesium will also enter your body through the skin, which is doubly beneficial.

Balance your diet. If your diet includes a huge amount of sugar and carbohydrates, then you run the risk of experiencing an increase in insulin in the blood. The consequences can be the most unpleasant: for example, your testosterone level will increase, which will not only adversely affect your beauty, but also bring big problems with the menstrual cycle.

Joint pain

Incessant stress can negatively affect the brain’s ability to produce the hormone dopamine, as well as other chemicals that can relieve physical pain, including in the joints.

Your treatment:

Do not ignore pain. Many osteopaths believe that pain is our body’s way of telling us that something is wrong. For example, pain in the back and shoulders indicates that we work too much in the office, and our body can no longer endure it.