Finding Freedom From Chronic Headaches

finding freedom from headaches

How often do you experience a nagging ache, stabbing pain, or intense pressure in your head?

An estimated 45 million Americans suffer from chronic headaches and many of these people are retreating from their daily lives due to pain.  Others are trying to manage day to day by constantly popping ibuprofen or aspirin.

The problem with painkillers is that we are treating symptoms and are never getting to the root cause of the problem.  And without treating the cause, the headaches keep coming back – and often more frequently.

How about we find a better, faster, and more permanent solution?

First, let’s talk about the different types of headaches you may be experiencing and then I’ll show you the plan to get to the root cause of the problem – once and for all.

Three Most Common Types of Headaches:

1. Migraines

These headaches are described as intense, throbbing or pulsing pain.  They worsen with movement, include light sensitivity, and are sometimes preceded by an aura or tunnel vision. They generally last 4-72 hours, but the frequent reoccurrence of these headaches are what result in chronic disability.

2. Cervicogenic Headaches

This pain is usually just on one side and begins in the shoulder and neck then spread into the head.  The pain is aggravated by movement and position changes and there is often tenderness to touch in the neck and upper shoulders.

3. Tension Headaches

Triggered by stress, fatigue, anger, or muscle tightness these types of headaches are experienced on both sides of the head. They are described as pressing or tightness they can last as little as 30 minutes or feel almost continuous.

Can you identify which type of headache you have most often?

In these three categories, 75% of the complaints are related to muscle tightness and joint stiffness putting pressure on the nerves in the neck. They are caused by muscle tension, spasm, and trigger points in the scalp, jaw, neck, and shoulders.

This pain can even radiate down the arm and into the hand resulting in a misdiagnosis of carpal tunnel syndrome. Luckily, there is a lot we can to do in both treatment and prevention to avoid side effects of, or dependence on, pain medication.

Treating the Types of Headaches

Prevention of these headaches lies in avoiding their root causes, which could include any of the following:

  • slouching or poor posture
  • sitting too long or sleeping position
  • jaw clenching
  • nervous system dysregulation
  • food triggers or dehydration

What if a headache has already started?

A chronic headache can often be lessened with exercise and stretching of the neck and shoulders and increasing blood flow to the brain. A physical therapist can instruct you in properly performing the following stretches:

  • Chin tucks
  • Rotation with pressure
  • Cervical side bending
  • Upper trapezius stretch
  • Levator Scapula stretch
Don’t Give Up

If these suggestions don’t work for you, this doesn’t mean you must continue to suffer.

A 2002 research study in Spine demonstrated a significant decrease in headache frequency, intensity, neck pain, and analgesic use following manual physical therapy interventions compared to a control group.  Whether headaches are an acute problem or chronic issue for you, don’t put off your life due to another headache.

If you have any questions about this topic, would like a more detailed explanation, or pictures of the stretches above, request a call from a doctor of physical therapy. This call is FREE and with no further obligation.  Just follow the link below. 

Request a call

Ending the Painful Cycle of Poor Posture

woman stretching at desk

Feeling the strain?

You’re not alone if you’ve ever caught yourself slouching at your desk or feeling stiff after a long day. Unhealthy postures aren’t just uncomfortable – they can lead to chronic pain and decreased mobility. Our latest blog post, “Ending the Painful Cycle of Poor Posture,” dives deep into how simple changes and professional guidance can make a world of difference. Ready to stand taller and feel better? Read on!

The concern about poor posture goes much deeper than vanity.  Of course, none of us want to walk around hunched over, feeling older than our true age, or shrinking in height as the years go by.  Poor posture can cause physical pain because it is taxing on the muscles and joints.  Over time, this causes deterioration in the spine resulting in headaches, neck, shoulder, and back pain.

Posture and pain end up being a viscous cycle.  Poor posture causes pain which causes worst posture and subsequently worse pain. But what if you could break free from this cycle? Together, we can end the painful cycle of poor posture.

Poor posture can be caused by a multitude of factors including:
  • increased stress
  • history of injury
  • increased body fat or low muscle mass
  • unsupportive or improper footwear
  • poor core function or coordination
  • muscle weakness or tightness
  • compensation for pain

An unhealthy posture caused by any of these factors affects more than just your look of poise and confidence. A health body position and alignment ensures the entire body functions properly. This not only includes your muscles, bones, and joints, but also your internal orangs – it is all connected after all.

Additional effects posture has on the body include:

  • balance and equilibrium
  • digestion and absorption of nutrients
  • breathing and the respiratory system
  • energy and self image
What actually is a healthy posture?

In sitting:

  • head straight
  • knees lower than hips
  • shoulders back and relaxed
  • feet flat on the floor

In standing:

  • shoulders back with chest perpendicular to the floor
  • chin parallel to the ground
  • keep a slight bend in your knees
  • keep feet about shoulder width apart

When either sitting or standing, be aware of and avoid unbalanced postures such as crossing legs while sitting, leaning to one side, hunching the shoulders forward, or tilting the head. In fact, the best way to maintain a relaxed yet supported posture is to change positions frequently.

Now that you’ve learned about the impact of poor posture and what healthy posture look like, what’s next? Taking action. Schedule an evaluation with a doctor of physical therapy to get personalized insights and solutions tailored to your body’s needs. Let’s work together to create a plan that not only relieves your pain but also strengthens your future. Make your health & future happiness a priority—book your assessment HERE today!

Inquire about cost and appointment availability from our website or call 901-316-5456 for our Collierville Clinic or 901-665-0550 for our Memphis clinic.