Effective Physical Therapy Exercises for Relieving and Preventing Headaches

If you’re currently suffering, or have suffered from headaches you are not alone. Headaches have been cited to affect approximately 40% of the population and can be debilitating. They can limit your performance in the gym, be a primary cause of missed work time, and limit quality time with friends and family. Luckily, at Onward we have some amazing tools to help get you back to feeling your best.

There are Different Types of Headaches?

One of the first steps in most effectively treating your headaches is to thoroughly assess your status and identify the type of headache you have. Migraines, tension-type headaches, and cervicogenic headaches are all extremely common and can be triggered by stress, muscle tension, poor posture, and more. Sometimes these triggers can be as small as starting at a computer screen at work all day or stressing about family during the holidays. Other times it can be from hitting a strict overhead press PR with poor form. Either way, the specialists at Onward can help!

Best Treatments for Headache Relief

Once we find the true cause of your headaches we can get to work on some much-needed relief. At Onward, we love utilizing a wide range of tools to help you feel better ASAP. Things like massage, myofascial decompression, dry needling, and spinal manipulation are all effective options at helping treat your headaches. But where do we go from here? The following three videos can be a great series to try at home to help manage your symptoms:

Suboccipital Release: Here we are focused on lightly releasing/self-massaging the muscles that sit directly under your skull. These tissues can be a major symptom generator at the neck. https://www.youtube.com/watch?v=NpNvQpfXpPI

Cervical SNAGS: After releasing some irritated tissues we then want to follow that up with mobilizing the joints in your upper neck. This can help optimize movement and further decrease tension. https://www.youtube.com/watch?v=hdxjug8kdGg

Prone Swimmers. Here we are focused on strengthening and drawing blood flow into the entire neck and upper back complex. If you know Onward, you know load is one of our love languages. Not only will this drill be a great stepping stone for further load progression but it can often help get more significant and longer lasting relief than basic stretches will. https://www.youtube.com/watch?v=0uOcawlHzEA

Additional Tips:

It goes without saying these drills are not for everyone. Seeing your local Onward provider can be crucial in not only eliminating your headache pain but also developing a treatment plan that works for you and helps keep your headaches a thing of the past. Below are some additional tips to help provide relief:

• Stress Management Techniques: Incorporate relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
• Hydration: Drink plenty of water throughout the day to stay hydrated.
• Healthy Diet: Eat a balanced diet rich in fruits, vegetables, and whole grains.
• Regular Exercise: Engage in regular physical activity to improve overall health and reduce stress.
• Ergonomic Workplace: Ensure your workspace is ergonomically designed to minimize strain on your neck and back.

Ready to Take Control of Your Headaches?

Sick of dealing with headache pain, lifting, and work restrictions, or headaches that are affecting your quality of life? At Onward Physical Therapy, we have headache specialists on board ready to help you take control of your life back from headaches. Find a location today to develop a plan that is right for you and get started on the onward process!

THE ONWARD PROCESS:

• No Guess Work

• Put The Fire Out

• The Long-Term Fix