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. 

 

Proper Ergonomics for Your Workplace

Many people spend eight or more hours sitting at a desk and looking at a computer. Improper desk space setup can lead to many issues including neck sprain, carpal tunnel syndrome, low back strain, and eye strain. By following the below steps to properly setting up your desk space, you will reduce the likelihood that you will suffer from the above conditions.

Your desk should allow you to place your computer monitor directly in front of you, at least 20 inches away. Also, the monitor should be placed so that the top of the screen is at or below eye level. If possible, the monitor should be placed perpendicular to any windows. Computer users often blink less when they are looking at a monitor. It is suggested that users rest their eyes on an item about 20 feet away for 5-10 seconds every fifteen minutes to avoid excessive eye strain.

Avoid storing items such as a computer under your desk. Having inadequate space under your desk can lead to shoulder, back, and neck pain due to users sitting too far away from the computer and they have to reach excessively for the computer and mouse. If possible, make sure you have enough work surface space so that devices such as a keyboard and mouse are not in undesirable positions which cause you to sit in awkward positions. The items that you use most (phone, keyboard, mouse, etc) should remain in your primary work zone (see photo below).



Some desks and computer equipment such as keyboards have hard, angled edges which come in contact with one’s arm or wrist. This can create stress on these areas leading to conditions such as carpal tunnel syndrome. In order to minimize this stress, use a wrist rest or if possible, buy furniture with rounded edges. 

 

Your office chair is a very important part of your workstation. Proper back support is necessary to maintain the natural curvature of the spine. If your chair does not have a built in lumbar support, use a rolled up towel or you can purchase a removable lumbar support to attach to your chair. Your chair should be able to recline at least 15 degrees from vertical. The armrests of the chair should also be adjustable. If the armrests are too low, this may cause you to lean over to one side in order to rest your forearm leading to awkward positions and muscular fatigue. If the armrests are too high, it may cause you to raise your shoulders leading to neck and shoulder tension. If the armrests are too wide, it can cause you to reach with your elbows and lean forward which leads to awkward posture and muscle strain in the shoulders and neck.

Lastly, desk surfaces that are too high or too low may lead to users sitting in awkward positions. Possible ways to fix this are to raise your work surfaces by inserting boards or concrete blocks under the desk legs, remove center drawers to create additional thigh clearance, or lower work areas by cutting off desk legs. If the work space cannot be lowered, raise the chair to accommodate the user. If raising the chair to the proper height causes the users feet to not completely reach the floor, provide a footrest to support the users feet.

These relatively quick fixes to your work space can help prevent many future musculoskeletal issues due to improper ergonomics. 

Some desks and computer equipment such as keyboards have hard, angled edges which come in contact with one’s arm or wrist. This can create stress on these areas leading to conditions such as carpal tunnel syndrome. In order to minimize this stress, use a wrist rest or if possible, buy furniture with rounded edges.

Your office chair is a very important part of your workstation. Proper back support is necessary to maintain the natural curvature of the spine. If your chair does not have a built in lumbar support, use a rolled up towel or you can purchase a removable lumbar support to attach to your chair. Your chair should be able to recline at least 15 degrees from vertical. The armrests of the chair should also be adjustable. If the armrests are too low, this may cause you to lean over to one side in order to rest your forearm leading to awkward positions and muscular fatigue. If the armrests are too high, it may cause you to raise your shoulders leading to neck and shoulder tension. If the armrests are too wide, it can cause you to reach with your elbows and lean forward which leads to awkward posture and muscle strain in the shoulders and neck. 

Stretches to Improve Poor Posture

Poor posture is a very common problem and is becoming more and more common due to the high number of people with computer based jobs. People spend a large portion of their day sitting at a desk or in a car which largely affects our posture. Below are five simple stretches that should be performed daily to avoid pain and discomfort and to help prevent poor posture.

1)     Log Stretch: use a towel and roll It up lengthwise into the shape of a log. Lay the rolled up towel on the floor. Now lay on the towel with the top of the “log” resting between your shoulder blades and the bottom of the “log” should be just above your bottom. Keep your legs bent while stretching your arms out to the side with your palms facing upwards. Hold this position for 30-60 seconds. Return to neutral and repeat two more times. 

2)     Chest stretch: stand straight with your legs shoulder width apart and your head straight ahead. Reach your hands behind your back and interlock your fingers. Pull back your shoulders and raise your clasped hands away from your back until you feel the stretch in your chest. Hold this position for 30 seconds and then return to neutral. Repeat two more times. 

3)     Wall stretch: stand with your back against a wall and your feet about two feet in front of you. Lean back against the wall. Try to touch your shoulders, back, and bottom to the wall simultaneously before slowly tilting your head back to touch the wall as well. Hold this position for 30 seconds. Return to neutral and repeat two more times. 

4)     Hip Flexor Stretch: Stand straight with your hands on your hips. Step forward with your right foot and slowly bend both knees while keeping your back straight. You should feel a stretch in the front of your hip after a few seconds. Hold for 5-10 seconds and then return to neutral. Repeat on the left side. Perform this exercise a total of three times on each side.

 

5)     Upward Pelvic Thrust: lie on your back with your legs together and your knees bent to 90 degrees. Keep your arms at your sides and palms downward. Slowly raise your bottom up off the floor until you are forming a straight line with your body from your shoulders down to your knees. Hold this position for 10-15 seconds and then return to neutral. Repeat two more times. 

 

If you are experiencing back pain, we can help. Irving Park Chiropractic is a top chiropractor in Chicago that has been providing quality service to the community for over a decade.

As a member of both the Illinois Chiropractic Society and American Chiropractic Association, we are trained in the latest healing techniques and treatment methods. Call Irving Park Chiropractic today at (773)880-0880 or schedule an appointment online, to get out of pain and back to what you love doing, faster!