Relief from Tension Headaches

Tension headaches are extremely common and are believed to affect approximately 78% of the general population. Pain associated with tension headaches is due to tightness of the muscles of the neck and scalp. This pain often starts at the back of the head and moves forward and is often described as “a tight band across your head.” The most common causes of tension headaches are stress but they can also be caused by staying in one position for a long time such as in reading or watching television. Tension headaches are very rarely a symptom of a more serious condition; however, it is important that a detailed history and examination are performed by a medical professional to ensure proper diagnosis. Upon physical examination, it is likely that the physician will find muscular tenderness around your neck and scalp.

A combination of lifestyle changes, relaxation techniques, and traditional and complementary therapies can help reduce the number of tension headaches you have. Important lifestyle modifications include getting 6-8 hours of sleep per night, eating a balanced diet, getting regular exercise, and smoking cessation. Over-the-counter analgesics such as Tylenol, Aspirin, Ibuprofen, and Aleve are often effective in temporary pain relief; however, there recommended dosage must be followed in order to prevent complications.

The best way to treat tension headaches is to prevent their recurrence by fixing the underlying cause (tight musculature). Several clinical trials have shown that spinal manipulation effectively treats the pain of tension headaches. 

One study compared spinal manipulation to Elavil (prescription headache medication) and found that people in both groups improved; however, those in the spinal manipulation group had far less side effects from treatment. Also, the benefits of spinal manipulation lasted much longer than the Elavil group. The pain relief in the spinal manipulation group lasted for greater than one month while the Elavil group’s symptoms were relieved for approximately one week. 

Another study showed a 50% reduction of headache severity after a single spinal manipulation session. Successful treatment of tension headaches must address and fix the underlying cause of the headache.

Dr. Max focuses on this cause to both treat the acute pain as well as decrease the likelihood of future reoccurrence. 

 

Shoulder Stretches

Many people are required to sit at a desk and look at a computer all day long for their job. This leaves them feeling sore, stiff, and achy all over and oftentimes, suffering from back and neck pain.  Below are some exercises which help to relax those tight muscles, prevent repetitive strain injuries, improve circulation and relieve tension. By regularly performing these exercises, you should feel less tension, stiffness and other back pain symptoms, allowing you to be more productive all day long.

SHOULDER STRETCH

1)     While sitting in your office chair, look straight ahead and glide your chin backwards so that you make a double chin.

2)     Place your right palm on the left side of the head and gently push your right ear toward your right shoulder. Make sure you don’t elevate your left shoulder. You should feel a stretch on the left side of your neck and in your left shoulder.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

SIDE NECK STRETCH

1)     While sitting in your office chair, turn your head and look down into your right armpit.

2)     Place your right hand behind your head and gently pull your head towards your right armpit. Do not let your left shoulder rise. You should feel a stretch on the left side of the neck.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

UPPER NECK STRETCH

1)     While sitting in your office chair, keep your back straight and lower your chin down towards your chest.

2)     Place your hands on top of your head and gently push your head down until you feel a stretch along the upper part of the neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat this exercise two more times.

NECK ROTATORS STRETCH

1)     While sitting in your office chair, slowly turn your head and look to the right until your chin is parallel with your right shoulder.

2)     Do not rotate your shoulders. You should feel a stretch along the left side of your neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat on the other side. Do a total of three sets on each side.