We see and treat people suffering from headaches and migraines all the time in the clinic. Many suffer from headaches and migraines at some point in their lives and many are incapacitated by them.

Most headaches are caused by tension in the upper neck and skull. Tension headaches can be draining and are probably the most common. They can feel like a band-like pain that wraps around your head.

We always advise having a consultation to understand why you might be getting headaches. Then we can decide on a care plan to help you relieve those headaches.

Causes of Tension Headaches

1. Muscle tension, bruxism (teeth grinding/jaw clenching) and fatigue of the muscles of the neck and face.

2. Postural. Often associated with you working around the clock at your desks. Poor posture when seated. Imbalances in the spine and lack of optimal curves of the spine (very common).

3. Emotional. There are a lot more people these days suffering from anxiety, stress, depression and generalised anger.

If a few of these are present, this can lead to recurrent tension headaches.

Straight from the beginning here is a video showing some simple exercises to help free your neck and release those tensions causing your headaches.

The exercises shown in the video above can be really useful and easy to do for anybody. If you are working in a desk-based job you don’t need to go anywhere, you can try it right there at your desk! :-).

We, humans, were never designed to sit down for prolonged periods. This is what has led to an epidemic of bad posture, tight hips and chests and weak buttocks, shoulder and neck muscles, not to mention other issues related to sedentary lifestyles or occupations.

Anxiety, depression and anger-driven headaches or migraines

Have you ever said, ‘‘I just hold all my tension in my neck and shoulders’’? Or, ‘‘When I am anxious, feeling down, or feel myself getting worked up and stressed, it just goes to my neck and shoulders’’? Or maybe you often feel like your shoulders are up by your ears? This is so common and we hear it all the time. You are not alone. We have all felt this at some stage. You may have deadlines and your job is pushing you to fatigue. This leaves you feeling hopeless and tired. You might then think, I am too tired to do anything to help myself. We encourage you to understand how important it is to take some alone time to just discharge, relax and unwind from all the stresses of the day, week, month or year. Ten times harder to do when you also have families on top of that.

A few solutions to help you are these suggestions below. Even if you manage to steal 10 minutes a day to do:

1. A 10-minute stretching routine using pilates, yoga or just general stretching can relieve so much of that stress and tension.

2. Breathing techniques to re-balance your stressed-out nervous tension. Whenever you feel stressed, take a moment to stop, sit comfortably or lie down. Close your eyes. Place one hand on your stomach and one hand on your chest. Breathe in for 4 seconds, letting the stomach rise first and then followed by your chest. Then let the out-breath be drawn out relaxed and calming for 8 seconds. You can repeat this until you feel that sense of calm come over your body and mind.

3. Drink plenty of filtered water. It is suggested that just the smallest pinch of either pink Himalayan or Celtic sea salt (unrefined) be added to the water will provide your body with the necessary electrolytes that keep us well hydrated. When these are not present, water will actually take minerals from your body leaving depleted of them. We don’t want that. This can help increase energy levels or at least it will stop you from fatiguing quickly during the day.

If you are overwhelmed with anxiety, depression and anger. Please consult your doctor for more advice on what you can do to help with this.

Migraines

Migraines can be horrendous. They are usually felt on one side of the head, sometimes both. They can present behind the eye. Patients often will self-diagnose. However, it is important to have it checked out by a professional to make sure. That way you can be pointed in the right direction and on the right course of action to manage them properly.

Things commonly experienced are as follows. Check the picture below.

As we have said, they usually present on one side of the head but, can be on both sides.

They typically last between 4 and 72 hours, however, this is not always the case. They can be mild, moderate or severe.

Some patients get what is called ‘aura symptoms’. This can affect your vision, making you sensitive to light, have blind spots in your vision or have blurred vision. Some patients get auditory symptoms which can be ringing in the ears or feeling as though things are muffled all the time and other hearing issues.

Sometimes, nausea (the feeling as though you might be sick) and vomiting in more extreme cases.

Migraine hangovers are sometimes experienced by patients. This is when the pain may have gone, but you are left over with the other symptoms that linger for a few days. Just like you may feel after a night on the booze!

How Does Osteopathy Help?

The musculoskeletal system is intimately involved in tension and migraines. So you must be evaluated for any head, neck and spine tensions or dysfunctions.

Osteopathic treatment has a positive effect on migraines. It relieves tension and tight muscles that may be contributing to your migraines.

We would take a look at lifestyle choices that may be adding to your migraines and come up with suggestions to manage them better and reduce the frequency or duration. Some exercise routines can help immensely with migraines. However, if exercise is a contributing factor then we can decide on a different path to help you with them.

Other Factors Contributing to Migraines

Migraines are often linked to our gut and how healthy it is. So looking at your diet will be a huge factor in how your migraines manifest. The list below is of foods associated with migraines and recommended by other health professionals as well.

Below is a list of migraine-trigger foods.

• Excessive coffee.

• Red wine - and most alcohol.

• Tyramine which is found in aged cheeses.

• Aspartame and other artificial sweeteners.

• Yeast

• Monosodium glutamate (MSG) - this is now in so many products. So, steer clear from processed foods altogether and go organic if you can.

• Processed and cured meats.

• Nuts and certain seeds.

These are just a few, so, find your triggers and exclude them from your diet. Find something to replace them if you need to.

Foods To Eat With Migraines

• Salmon and other fatty fish. Yes, fat is good for you and super necessary.

• Dark chocolate

• Figs and kiwis.

• Shrimps.

• Liver and heart foods from your local butcher (grass-fed and grass-finished if possible).

• Water - with electrolytes. You can use a pinch of Himalayan or Celtic sea salt (unrefined).

• Avocados (great source of saturated fats - and yes, saturated fats are good and a necessary source of fats needed for the body.

• Eggs - especially the yolks. These are nature’s vitamins and nutrients rich.

• Fresh organic ginger.

And many more.

We hope you found this useful.

Don’t hesitate to get in touch with us here at Valerian Osteopathy Ltd. We will do our best to help you.

Thanks.

Valerian Osteopathy Ltd