Exercise And Movement For Tension Headaches
Regularly getting exercise is great for lowering stress, plus it has positive effects on blood pressure levels, sleep and your overall health.
People who exercise more are less likely to deal with stressful diseases , obesity and depression. Physical activity also improves circulation and can help build strength in muscles that support good posture.
Studies find that moderate exercise can reduce the frequency and severity of strong headaches, even migraine attacks, in some people especially when coupled with other healthy habits like a nutrient-dense diet and getting good sleep.
Exercise benefits your mood by changing levels of the bodys natural feel good chemicals called endorphins, which are natural pain killers and antidepressants.
Natural Alternatives & Complementary Medicines
Complementary medicines is a term that is frequently used in a variety of contexts in Australia, capturing a large range of different alternative therapies from herbal medicines, traditional Chinese medicines, homeopathy and aromatherapy and also encompasses vitamin and mineral supplements.
Natural Doesnt Always Mean Safe
There can be a perception that because a treatment is available from a health food shop or the supermarket that the risks of using these treatments must be low. Unfortunately that is not always the case. It is important to remember that even natural alternatives are medicines anything that affects biological processes in the body can be considered a medicine. They all have risks and benefits, and health professional guidance is always recommended to help in weighing up the pros and cons of each option.
Regulation of Natural Alternatives
Like prescription medicines and over the counter medicines, many natural medicines and supplements are regulated in Australia by the Therapeutic Goods Administration .
There are two main categories for medicines that are available over the counter. They can be either categorised as a listed medicine or as a registered medicine. Any prescription medicine will be registered . Most natural medicines will be listed medicines and considered to be lower risk in general or used to manage lower risk conditions.
Be Careful Buying Online
Homeopathy
Natural Remedies For Headaches
-
Nearly everyone will experience a headache at some point in their life. Whether its a tension headache that starts at the back of the skull and wraps around to the temples or a migraine that begins with a visual aura and progresses into an ache that lands you in bed for hours, headache represents one of the most common medical complaints across the lifespan. Fortunately, research shows that several types of natural remedies for headache may be effective at reducing the pain or frequency of a throbbing head. Try these home remedies to find headache relief.
You May Like: How To Treat Severe Headache
Stretch And Move Your Body
Although movement may feel counterintuitive during a headache, stretching exercises such as yoga can improve respiration and vitality, while relieving built-up tension.
Frequent movement and stretches of the neck, especially when youre in a sitting position for an extended period of time, relieves tension and can help prevent headaches.
A 2012 study from the Department of Physical Medicine and Rehabilitation found that a 12-month stretching program resulted in a 69% reduction of headache frequency and symptom severity.
Results were improved even further when paired with strength training and muscular endurance exercises.
Consult with your doctor before beginning any exercise routine.
Causes Of Tension Headaches
The exact cause of tension type headaches is unknown.
There are various known aggravating factors that may trigger a tension type headache such as:
- Forward head posture
- Bad posture from computer work or being bent over to look down at a phone
Tension type headaches are often a diagnosis of omission meaning other diagnoses must be ruled out first, such as: Migraines, overuse of medication, cervicogenic headaches and other forms of headaches.
Recommended Reading: Headaches At Night And In The Morning
Remedies To Get Rid Of Headaches Naturally
Headaches are a common condition that many people deal with on a daily basis.
Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.
Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or clusters, while migraines are a moderate-to-severe type of headache.
Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.
Here are 18 effective home remedies to naturally get rid of headaches.
Q: How Can I Get Relief From Tension Headaches
A: A tried-and-true home remedy for both chronic andepisodic tension headaches is using a hot or cold compress to alleviate thediscomfort. Place it on the forehead or over the neck and shoulders.
People can easily manage episodic headaches with over-the-counter pain relievers like a nonsteroidal anti-inflammatory drug and acetaminophen.We recommend people limit the use of OTC pain relievers to two times per weekat most. Using them too often could result in medication-overuse headaches,plus too much could damage the kidneys or liver.
People with chronic headaches may need daily preventionmedicines. But we have a lot of options to help people avoid tension headachesaltogether.
You May Like: What Injection Is Given For Migraines
Home Remedies For Headaches: 10 Natural Ways To Treat Headaches
- Aashna Ahuja, NDTV
There comes a point when the world of deadlines, irksome bosses, late nights, skimpy sleep schedules and traffic jams takes a toll on us. It is then when our quintessential cup of coffee surrenders to splitting headaches. So, what do you do when you’re bad day culminates to a severe migraine? The easy way out is of course to pop a painkiller, maybe even indulge in acupressure, sip on some chamomile tea. And we’re willing to do just about anything to get rid of that pounding headache. Lucky for you, we’ve compiled a list of 10 natural home remedies that will zap the pain from your debilitating headache. Your search for the best headache home remedies ends here, as we’ve got your back. In this article, we’ve included some tips and home remedies for headaches. Natural remedies are a drug-free way to reduce headache. These at-home treatments may help prevent headache, or at least help reduce their severity and duration.
Increase Your Magnesium Intake
It is necessary to include magnesium in your diet if you suffer from frequent migraine headaches. One study reported a link between low levels of magnesium and chronic diseases such as migraine.
Research has shown that the use of magnesium is an effective and safe preventive measure against migraines. It may also be helpful in relieving primary headaches. Another study showed that around 50% of patients with migraine had a magnesium deficiency.
Magnesium, available in oral and intravenous forms, is highly useful for magnesium-deficient patients. Thus, preliminary treatment with oral magnesium is recommended for people suffering from migraines.
How to use:
You May Like: Aspirin Vs Ibuprofen For Headache
Use Meds In Moderation
Pharmacy shelves are stocked with pain relievers for all kinds of headaches. To get the most benefit with the least risk, follow the directions on the label and these guidelines:
- Choose liquid over pills. Your body absorbs it faster.
- Avoid ibuprofen and other nonsteroidal anti-inflammatory drugs if you have heart failure or kidney failure.
- Do not give aspirin to a child under age 18.
- Take painkillers as soon as you start to hurt. Youâll probably beat it with a smaller dose than if you wait.
- If you get sick to your stomach when you get a headache, ask your doctor what might help.
- Ask your doctor what to take to avoid a rebound headache, which is pain that sets in after a few days of pain relievers.
And be sure to talk to your doctor about what headache symptoms you should not treat at home.
Eat Small Frequent Meals
If you haven’t eaten anything in a while, that aching or fuzzy feeling may be a result of low blood sugar. In this case, eating something right away could nip the nagging sensation in the bud. Research published in September 2015 in Nutrients suggested foods rich in the mineral magnesiumsuch as pumpkin and chia seeds, almonds, spinach, and black beansmay be especially helpful in alleviating headaches.
In general, Dr. Green advised his headache patients to graze on small meals throughout the day, rather than three large ones at breakfast, lunch, and dinner. “This way your blood sugar stays more consistent and you won’t experience those types of crashes.”
Don’t Miss: What Is Good For Headaches
Here Are 10 Home Remedies For Headaches That Really Work:
Managing Your Headaches“Headaches are characterised by a feeling of tenseness in the neck, shoulder and scalp whereas migraines are basically pulsating headaches, often on one side of the head. Symptoms actually vary from person to person, and even from one migraine attack to the next,” says Dr. Supriya Bali, Internal Medicine, Max Hospitals.
1Ginger, The All-Rounder
Touted as an elixir for headaches, ginger is a home remedy for instant relief
2. Soothe with ScentPeppermint OilLavender OilNote: Do not take lavender oil orally.Cinnamon Please!
Cinnamon is a miracle spice that can effectively treat headaches
Make Time for ThymeBasic Stretches
A few simple exercises can help reduce the intensity of the headache
Heat Up or Cool Down?Crazy for ClovesBasil Is The Best
Basil leaves have many analgesic benefits
Apple A Day Keeps The Doctor Away
Apple cider vinegar helps restore the acid-alkaline balance in the body
The Power of PreventionTip:
Headache Remedy : Adjust Your Desk Setup
The little things make a big differenceif youre getting headaches every day or often, look at your everyday environment. Tweaks like a quality desk chair that improves your posture, a big carafe of water next to you that keeps you hydrated, and blue light glasses that reduce eye strain when youre looking at a computer all day can all add up.
Read Also: Ophthalmic Migraine Vs Ocular Migraine
Natural Headache Remedies That Actually Work
When you have a headache, you want it to stop. And you want it to stop now. Sure, we can treat migraines and severe headaches with a specialized treatment plan , but if its late at night, or you want to reduce your medication intake, home remedies may be just what you are looking for. They are easy to do and have no harmful side effects. Of course, there are several different remedies available for headaches, and not all of them will work for everyone, but here are a few that are definitely worth a shot.
Consume Magnesium
Found in abundance in dark chocolate, dried figs, mackerel, and pumpkin seeds, magnesium may be the answer to your headache woes. Most people who experience migraines or tension headaches have low levels of magnesium present in their brains at the time. Multiple clinical studies using placebos have proven that when more magnesium is ingested, headaches decrease. And dont worry if you arent particularly fond of figs or pumpkin seeds, you can get the magnesium you need through a supplement. You should aim for 400 mg per day of either magnesium oxide or chelated magnesium.
Apply Pressure
Soak Your Feet
This blog is written for informational purposes only and should not be a substitute for actual medical treatment. Please contact the APM Augusta office to schedule an appointment if you are in need of medical care.
You Might Also Enjoy…
Start With Managing Your Stress
The first strategy to correcting tension headaches is to work on stress.
Stress increases stress hormones, such as cortisol, which can in turn make you more prone to pain and discomfort. Cortisol also causes constriction of your blood vessels, which then decreases blood flow and can cause tightness in your muscles.
Because stress is the primary trigger for tension headaches which is why a tension headache is also known as a stress headache most people need to find various ways to lower the impact of stress on their lives in order for their headache symptoms to improve.
A few things that you can try include:
- Try reading something inspiring
Recommended Reading: How To Get Rid Of Migraine During Pregnancy
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.
Vitamin B12 Levels May Be Associated With Migraine Risk
Evidence links low levels of vitamin B12 with migraine. A study published in October 2019 in the journal Headache compared vitamin B12 levels in 70 people with migraine and 70 healthy people of similar demographics. Investigators found that serum levels of B12 were significantly lower in people with migraine compared with participants without migraine. People with the lowest levels of the vitamin were five times more likely to have migraine than those with the highest levels of B12.
Researchers have also tested the effects of daily vitamin supplements containing folic acid , vitamin B6, and vitamin B12 on migraine. In a study published in 2016 in the Journal of Headache and Pain, it was found that 1 milligram of folic acid in combination with vitamin B6 and B12 was less effective in reducing symptoms associated with migraine compared with a dose previously tested by the same researchers, namely 2 mg folic acid in combination with 25 mg of vitamin B6 and 400 micrograms of vitamin B12.
Also Check: What Is Causing My Headache
Remove Any Pressure On The Head
In some cases, there is a physical reason for a headache. Check for anything that is putting too much pressure on the head. This may be a ponytail or bun that is too tight or a hat or headband that has been on too long.
Some people who get headaches become sensitive to light. Bright office lights or even the bright light from a smartphone may make symptoms worse.
It may help to rest in a dark or dimly lit room while recovering from a headache.
Herbal tea may be a useful way to add water to the diet while also enjoying the benefits of other natural compounds.
For instance, ginger tea may help with a migraine. One found that ginger powder had similar effects to a common medication for reducing migraines. A simple tea of warm water and ginger powder may help with symptoms.
Other potentially calming teas include herbs such as peppermint, chamomile, and lavender.
Exercise may help keep the body healthy and promote better circulation, which might reduce the chances of a headache showing up.
Common Causes Of Tension Headaches
Its name should indicate the role that stress and mental or emotional conflict can have in triggering not only pain, but contraction of the muscles in the neck, face, scalp, and jaw during a tension headache.
Most tension headaches are assumed to be a muscle-joint-bone problem so bones, joints, and your meat 🙂 as opposed to the neurological brain ache of migraine headaches.
For instance, a headache caused by tension could be cervico-genic but its controversial, yet no one really knows for sure.
Depression and anxiety can cause tension headaches as well.
Other causes include physical postures and misalignments of the spine that strain head and neck muscles , degenerative arthritis of the neck, and temporomandibular joint dysfunction .
You May Like: Icd 10 For Migraine Headache
Keep A Headache Diary
A diary may help you determine what triggers your tension-type headaches. Note when your headaches start, your activities, how long the headaches last and anything that provides relief. The diary may help you spot patterns in your daily habits that contribute to your tension-type headaches.
Look for improvements in your headaches as you make additional healthy lifestyle changes.
This article is written by Mayo Clinic staff. Find more health and medical information on mayoclinic.org.
Natural Home Remedies For Headaches During Pregnancy
Many natural remedies work safely during pregnancy, but any treatment decision must be discussed with the woman’s obstetrician or midwife.
- Non-medication strategies help pregnant women get relief while avoiding both over-the-counter medications and herbs that may not be safe.
- Hydration is critical. Dehydration is common in pregnancy. A large glass of mineral water or electrolyte-replacement beverage can resolve dehydration.
- Blood pressure is often high during pregnancy and can be a cause of headaches. High blood pressure requires treatment.
- Relaxation, magnesium, and avoiding salt all help with headaches related to high blood pressure.
- Hydrotherapy, the therapeutic use of hot and cold, is helpful and safe in pregnancy. Apply a hot pack to the head and the back of the neck. This can be paired with a short application of an ice pack to maximize the relief.
Recommended Reading: Best Ways To Get Rid Of Headache
Causes And Risk Factors
You may be wondering what causes headaches. In general, headaches occur due to a combination of nerve signals sent from the blood vessels and muscles in the head. What causes these signals to turn on is still unknown. Headache triggers can include:
- Illnesses such as sinus infections, colds, fever or throat infection.
Related: Green Light Therapy Benefits for Migraines & Pain Management
What Causes Tension Headaches
`Headache disorders, including tension headaches, are a worldwide problem, affecting people of all ages, races, and genders.
Tension headaches are categorized as a primary headache, which is not a symptom of an underlying disease.
Primary headaches are caused by overactivity in the brain, muscles in the head, or problems with pain-sensitive structures in the head.
Lifestyle factors can trigger primary headaches such as tension headaches.
These factors include, but are not limited to:
Stress Changes to or a lack of sleep Alcohol consumption Environmental causes, such as second-hand smoke Eye or back strain
In addition, headaches can often be an indicator of a deficiency in the body, such as dehydration or a vitamin deficiency.
Don’t Miss: Excedrin Migraine Vs Extra Strength