Suboccipital Release With Tennis Balls
- Tape two tennis balls together or place them in a sock and tie a knot at the end.
- Lay on your back on a firm surface. Place tennis balls at the bottom of your skull as indicated by picture.
- Slowly roll your head side to side to find tight knots. When you feel a muscle knot hold that position for 10-15 seconds until you feel the knot loosen.
- You can work on the muscles for up to 5 minutes, which will help release muscle tension in your suboccipital muscles to reduce headaches.
Eliminate Gluten From Your Diet
If you have a gluten sensitivity, eating foods containing gluten can trigger a headache or migraine.
In a recent study, migraine sufferers were found to be 10 times more likely to have celiac disease than those without.
If you have a gluten sensitivity but not celiac disease, reducing daily intake of gluten may help manage headache symptoms.
You can try eliminating gluten for several weeks, and then slowly reintroduce gluten to find how much gluten you can eat without triggering your symptoms.
Other elimination diets can also aid in finding headache or migraine triggers.
Its a good idea to consult with a naturopathic doctor before beginning any elimination diet.
How Are Tension Headaches Diagnosed
Tension headaches are mainly diagnosed based on the symptoms you report. A thorough medical exam, which may include other tests or procedures, may be used to rule out underlying diseases or conditions.
Tracking and sharing information about your headache with your healthcare provider helps make an accurate diagnosis.
Questions commonly asked during the exam may include:
- When do headaches occur?
- What is the location of the headache?
- What do the headaches feel like?
- How long do the headaches last?
- Have there been changes in behavior or personality?
- Do changes in position or sitting up cause the headache?
- Do you have trouble sleeping?
- Do you have a history of stress?
- Have you had a head injury?
If the history suggests tension headaches and the neurological exam is normal, no further testing may be needed. But, if the headache is not found to be the main problem, then other tests may be needed to determine the cause such as:
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What Causes A Tension Headache
The exact mechanism that causes a tension headache is not known. Several factors, such as genetics and environment, are thought to be involved. Muscle contractions in the head and neck are considered a major factor in the development of a tension headache. Some people get tension headaches in response to stressful events or hectic days.
Soothe Pain With A Cold Compress
Using a cold compress may help reduce your headache symptoms.
Applying cold or frozen compresses to the neck or head area decreases inflammation, slows nerve conduction and constricts blood vessels, all of which help reduce headache pain .
In one study in 28 women, applying a cold gel pack to the head significantly reduced migraine pain .
To make a cold compress, fill a waterproof bag with ice and wrap it in a soft towel. Apply the compress to the back of the neck, head or temples for headache relief.
Coenzyme Q10 is a substance produced naturally by the body that helps turn food into energy and functions as a powerful antioxidant .
Studies have shown that taking CoQ10 supplements may be an effective and natural way to treat headaches.
For example, one study in 80 people demonstrated that taking 100 mg of CoQ10 supplements per day reduced migraine frequency, severity and length .
Another study including 42 people who experienced frequent migraines found that three 100-mg doses of CoQ10 throughout the day helped decrease migraine frequency and migraine-related symptoms like nausea (
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How Can I Be Sure It Is Not A More Serious Type Of Headache
With tension headaches, you are normally well between headaches, and have no other ongoing symptoms. A doctor diagnoses tension headaches by their description. In addition, there is nothing abnormal to find if a doctor examines you . Tests are not needed unless you have unusual symptoms, or something other than chronic tension headache is suspected. Of particular note, medication-overuse headache should be ruled out as this can often be mistaken for chronic tension headache.
Compared to migraine, a tension headache is usually less severe, and is constant rather than throbbing. Also, migraine attacks usually cause a one-sided headache, and many people with a migraine attack feel sick or are sick . Some people have both migraine attacks and tension headaches at different times. In addition, some people find that one of the types of headaches is followed by another, perhaps because the pain and tiredness due to the first headache cause the second.
Symptoms Of A Tension Headache
Symptoms of a tension headache include:
- dull head pain
- pressure around the forehead
- tenderness around the forehead and scalp
The pain is usually mild or moderate, but it can also be intense. In this case, you might confuse your tension headache with a migraine. This is a type of headache that causes throbbing pain on one or both sides of your head.
However, tension headaches dont have all the symptoms of migraines, such as nausea and vomiting. In rare cases, a tension headache can lead to sensitivity to light and loud noise, similar to migraines.
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Causes Of Tension Headaches
Tension headaches are caused by muscle contractions in the head and neck regions.
These types of contractions can be caused by a variety of
Some people develop tension headaches after staring at a computer screen for a long time or after driving for long periods. Cold temperatures may also trigger a tension headache.
Other triggers of tension headaches include:
Are There Any Risks To Taking Medication To Treat Tension Headaches
Over-the-counter pain relievers are generally safe. But overusing pain relievers can cause other problems. Make sure to follow the instructions on the bottle carefully. Always check in with your provider if you feel the need to use pain relievers more than twice a week.
Take these medications only when you need them. Use the smallest dose that relieves your pain.
In general, overusing pain medications may cause:
- Headaches: Taking pain relievers too often can actually cause a headache when you stop taking the medicine. This effect is similar to withdrawal.
- Other side effects: All drugs have side effects. Avoid taking aspirin or other nonsteroidal anti-inflammatory drugs , such as ibuprofen, too often. Overuse may cause stomach pain, bleeding or ulcers. If you take any medication regularly, discuss the risks and benefits with your doctor.
- Reduced benefits over time: Your body can build up a tolerance any medication. You may notice that a medication youve used regularly doesnt work as well as it once did.
- Dependence: Some medications can become addictive. They may pose more risks than benefits. For that reason, healthcare providers usually recommend against prescribing benzodiazepines and narcotics to treat tension headaches.
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The Many Benefits Of Physical Therapy
The treatment of your stress-related headaches will depend in part on the diagnosis. For example, one course of treatment that would work for correcting your posture and strengthening the neck muscles might not be appropriate if your headaches are the result of a past injury.
In general, you can expect stretching and strength training to be part of your treatment. Other options that your physical therapist might employ can include:
- McKenzie therapies
- Hot and cold compressions
- Soft tissue mobilization
Aside from your physical therapy sessions at the clinic, your therapist will also recommend exercises, stretches and lifestyle changes that you can make at home, which will all contribute to eliminating your headaches.
Outlook For People With Tension Headaches
Tension headaches often respond to treatment and rarely cause any permanent neurological damage. Still, chronic tension headaches can affect your quality of life.
These headaches can make it difficult for you to participate in physical activities. You may also miss days of work or school. If it becomes a serious problem, talk to your healthcare provider.
Its important to not ignore severe symptoms. Seek medical attention immediately if you have a headache that starts suddenly or a headache accompanied by:
- slurred speech
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Use Rosemary Oil Foot Bath
Herbalists note that rosemary oil foot bath is one of the great home remedies for headaches removal. The hot water will draw blood to the feet, which in turn soothes the throbbing pain.
Besides, rosemary oil contains anti-inflammatory properties which help to reduce a tension headache.
According to a study published in 2013 in Food Chemistry, rosemary contains the anti-inflammatory and pain-relieving properties.
For this treatment, take around 7 drops of rosemary essential oil and add it to a small tub that is filled with warm water.
Afterward, soak your feet in this footbath for about 20-30 minutes.
Finally, pat-dry your feet using a soft towel.
The Anxiety Fix: How Do I Get Rid Of Stress Headaches
Stress headaches or tension headaches are exceptionally common. But how do you get rid of stress headaches?! It is often difficult and painful.
Its thought that up to 80% of adults suffer at some point in their lives. For some of us, its the odd headache that passes quickly without causing us too much distress.
For other people, its a much more serious issue. Our tension headaches hit whenever were feeling stressed, tense, anxious, or worried. They stick around, making it hard to focus, sleep, or enjoy our regular life. In periods of particular stress, it can feel as though these headaches are a constant companion.
Then, of course, theres a danger of getting trapped in a vicious circle. Were stressed out, so we get a headache. The headache gets worse, and so we get more stressed out. Which, of course, makes the headache worse.
Fortunately, it doesnt have to be like this. Theres plenty that you can do to relieve your symptoms and perhaps even say goodbye to your headaches completely.
Here are my top tips for getting rid of stress headaches
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How Can I Prevent Tension Headaches
Researchers have yet to uncover how to prevent all headaches. If you experience chronic tension-type headaches or frequent tension-type headaches certain medications may stop some headaches before they start. These are antidepressants such as amitriptyline or venlafaxine or duloxetine. These work on the pain centers in the brain.
Overall, lifestyle changes and reducing your response to stress is the best way to prevent tension headaches. The most effective stress management tool is the one that fits into your life and you feel good using. You may want to try:
- Massage therapy.
Stress No More Over Stress
Millions of people suffer from different types of headaches. A few include sinus headaches, hormone headaches, and migraines. Different types of stress can also play a role in causing headaches. In fact, stress-related headaches are considered one of the most common headaches that people have. Its important to understand how a stress headache differs from other types, the causes of these types of headaches, and how a physical therapist may be able to help.
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Manage Your Caffeine Intake
No, were not going to tell you that you have to give up coffee. In fact, a little caffeine is good for blood flow, so your morning cup of joe may do more than just help you wake up it may help prevent a tension headache from forming. But too much caffeine can ramp up the body to the point where headaches are more likely, so it is time to end the full pot of coffee per day habit.
What Is A Tension Headache
Tension headaches are the most common type of headache. Stress and muscle tension are often factors in these headaches. Tension headaches typically don’t cause nausea, vomiting, or sensitivity to light. They do cause a steady ache, rather than a throbbing one, and tend to affect both sides of the head. Tension headaches may be chronic, occurring often, or every day.
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Get Your Priorities Straight
Think about your priorities, and write them down as two lists, marked Life and Now. What are the most important things on your list? What can you eliminate? Remember whats really important as you schedule your time and prioritize actions. Being always on the go, focused on tasks that dont make you happy is not the best option for leading a low-stress life.
What Are The Symptoms Of A Tension Headache
People can have tension headaches once, daily, or off-and-on regularlyand the pain can last anywhere from 30 minutes to a week. This pain often stems from muscle tightness and typically feels like a band is squeezing your head. Symptoms vary, but may also include:
- A dull ache that causes pressure
- All-over tension, pressure, or aching
- Pain thats worse in the scalp, temples, back of the neck, or shoulders
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How To Get Rid Of A Headache Once It’s Started
Everyone responds differently to headache treatments, but there are some that tend to be more successful at getting rid of a headache than others. Neurologists recommend trying these the next time a headache strikes:
If headaches are a regular thing for you, Mikhael says these moves may help lower the amount you deal with in the future:
Find ways to reduce your stress levels, such as through yoga or meditation
Managing And Preventing Headaches
Because the majority of headaches experienced by adults are tension headaches, and these headaches are caused by stress, a great proportion of these headaches can be avoided or at least minimized with effective stress management techniques. Additionally, because stress can make migraine sufferers more susceptible to their migraine triggers, stress relief techniques can help avoid many of these severe headaches as well. And, finally, because stress management techniques can strengthen the immune system , those who practice regular stress management techniques can avoid at least some potential secondary headaches by avoiding the health conditions that cause them.
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Why Should You Visit A Physical Therapist
Physical therapy might not be the first thing that comes to mind when considering treatment options for headaches. Physical therapy, however, may be the ideal treatment if youre experiencing tension or stress headaches. A physical therapist would probably conduct a review of your medical history and conduct a thorough evaluation of your current physical abilities and limitations. A specific treatment plan could then be created that would address your individual condition. There are several specific ways that physical therapy can help reduce stress-related headaches.
If youre struggling with stress-related headaches an individual physical therapy plan may be able to reduce or even eliminate your headache pain. Youll want to contact Sports Care PT can help alleviate your headaches and get you on the path to a pain-free life.
How To Get Rid Of A Tension Headache The Basics
According to the International Headache Society, tension headaches are generally a short-lived, infrequent incident. These types of headaches are known as episodic tension headaches and can last from anywhere between 30 minutes and seven days.
For those who develop frequent tension headaches, the episodes may bring more severe pain than those who experience them only occasionally. Some peoplearound 3% of the U.S. populationdevelop chronic tension headaches. The main difference between the two is that chronic headaches are recurring and happen more than 15 days out of a month for three or more months. The pain and severity of this kind of headache also tends to wax and wane rather than being at a constant level.
Both episodic tension headaches and chronic cases occur more frequently in women than in men. Learn more about tension headaches in the video.
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Ways To Tame Tension Headaches
If you ever had a tension headache, you know it can put a damper on your day. This kind of headache usually develops in the afternoon, causing mild or moderate pain that may feel like dull tightness or a band of pressure. Tension headaches occur when neck, shoulder, and scalp muscles become tense. Some people experience tension headaches from time to time others get them more often. While a tension headache is rarely debilitating, it can certainly make life miserable.
If you have frequent tension headaches , here are some strategies that can show you how to get rid of a headache.
Upper Cervical Chiropractic Getting To Common Tension Headaches At The Source
The top two bones in the neck, the C1 and C2, could be the underlying problem when it comes to tension headaches, Misalignments in this area can affect brainstem function, reduce blood flow to the head, and may even increase intracranial pressure. To learn if this is the source of your headaches, contact a practitioner in your area to schedule an examination as soon as possible. You may be a few gentle adjustments away from relieving one of the primary contributing factors to your headaches. For some patients, upper cervical chiropractic care has meant the end of headaches altogether!
to schedule a consultation today.
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