Tips to Alleviate Headaches

• By
•

Headaches can develop for a number of different reasons ranging from genetics, illness, or even posture. The most common type of headache, a tension headache, is caused by muscle tightness in the neck, shoulders, or head.
Frequently, people develop muscle tightness in these areas from poor postural alignment of their head on top of their shoulders while sitting at work, standing during a commute, or even exercising.
It is important to maintain postural stability to avoid tightening of neck and shoulder muscles. Frequent muscles that when tight cause headaches include the upper trapezius, levator scapulae, scalenes, and a group of muscles at the base of the skull called the suboccipitals.
While some medications may decrease symptoms of headaches, physical therapy can be a great alternative for treating the source of tension headaches by releasing restricted tissues and strengthening weak muscles. This will counterbalance the instability and decrease force absorption through the neck and shoulders.
Here is some more information on tension headaches.

  • Most common type of headache
  • Constant ache or pressure around the head, especially at the temples or back of the head and neck
  • Not as severe as migraines. Do not usually cause nausea or vomiting and they rarely halt daily activities
  • Over-the-counter treatments can help, but manual release is effective.
  • May be caused by the contraction of neck and scalp muscles (including in response to stress) and possibly changes in brain chemicals.

If you experience tension headaches, try these exercises to help address tightness and instability to alleviate pain.
 

Levator Scapulae Strech/Upper Trapezius Stretch

  • Sit in a chair with your torso upright.
  • For levator scapulae stretch, bring your ear toward your shoulder and your arm up, placing you hand behind your head and the opposite arm behind your back.
  • For upper trap stretch, gently pull your head closer to your shoulder until you feel a stretch.
  • Turn your head to one side and look down toward your armpit. Bring that same arm up, placing your hand behind your head and the opposite arm behind your back.
  • Gently pull your head down at an angle toward your armpit until you feel a stretch.
  • Hold and repeat.
  • Perform each stretch for 2 sets holding for 30 seconds.

Levator Scapulae Strech/Upper Trapezius Stretch
Levator Scapulae Strech/Upper Trapezius Stretch
 

Levator Scapulae and Upper Trapezius Release

  • Can perform in standing or lying flat on your back.
  • Place a lacrosse ball in between your shoulder blade and your upper spine on the muscle.
  • For levator scapulae release, shrug your shoulder up and down.
  • Continue to repeat until the muscle soreness under the ball subsides, then roll the ball an inch up or down to find a new spot, repeat.
  • For upper trapezius release, flex your arm to lift it overhead, and lower back down.
  • Continue to repeat until the muscle soreness under the ball subsides, then roll the ball an inch up or down to find a new spot, repeat.
  • Do at least 10 repetitions of arm movement in each spot​.

IMG_1988
IMG_1990
IMG_1989
 
 

Supine chin tucks

  • Lie flat on your back on a table or the floor.
  • Tuck your chin to give yourself a double chin, hold for 5-10 seconds, then relax.
  • Repeat for 2 sets of 10 repetitions.

IMG_1994
IMG_1993
 
 

Heating pad for shoulder and neck muscles

  • Applying a heating pad to your shoulder and neck muscles for 15-20 minutes can also help alleviate headaches.

It’s important to note that other types of headaches such as migraines, sinus headaches, and cluster headaches cannot be treated with physical therapy. If you experience symptoms of those types of headaches, seek advice from your primary care physician.
 
Headache descriptions obtained from:
http://www.health.com/health/gallery/0,,20484672_2,00.html