Headaches: Can They Really Be Prevented?
HeadachesAt some point in their life, everyone will experience a headache. For some, a headache is a rare and trivial matter, for others, a chronic nightmare. Headache symptoms range from the mild pain and throbbing of a tension headache to the excruciating agony, sensitivity to light, and nausea of a migraine.
Why Me?
There are many possible causes for the typical headache, the most common often being trigger points/knots in neck, shoulder and/or jaw muscles, many times due to:
- Stress
- Tension
- Postural issues
- Temporomandibular joint disorders
Tightness in certain neck muscles may impinge on small arteries that bring blood to your head, causing pain and impacting mental function through a lack of oxygen to your brain.
Other reasons may be related to:
- Allergies
- Sickness
- Lack of sleep
- Poor nutrition
- Dehydration
- Withdrawal from caffeine or other substances
- Weather
In all of these cases, your body is trying to let you know there is a problem! The majority of people will try to cover up the symptoms of a headache by taking medication, but this does not treat the real issue - the root cause of the pain. Although over-the-counter (OTC) medicine may be practical for temporary relief of the occasional headache, overuse of pain relievers can also increase the number and extent of headaches (1) and eventually lead to liver damage. Masking the pain with drugs does not help with chronic conditions and the safety of these medications is constantly coming under scrutiny, with new guidelines and warnings being issued (2). So what is a person to do???
There Must be a Better Way...
A more beneficial choice to treat the pain of a headache is to identify what is causing it and correct the root problem. Depending on the issue, this may involve the help of a massage therapist, chiropractor, doctor, or other professionals. Many times the cause of a headache is as simple as tension and knots in the upper body. The normal stress of life, occupational repetitive motion, carrying a large purse, athletic endeavors, heavy school backpacks, and bad posture are all common sources of gradually developing myofascial* constrictions. In our tech-driven age, many spend their time hunched over computers, laptops, smartphones, mp3 players, digital book readers, and portable game systems, resulting in rounded shoulders, forward head posture, and other problems which cause muscle imbalances and produce pain. Sitting too much may lead to posterior pelvic tilt, kyphosis of the thoracic vertebrae, and increased shoulder/neck problems. Postural issues can chronically increase tension on certain muscles while weakening others, distorting proper muscle function and leading to constrictions in the fascia*. (*Fascia is the connective tissue that surrounds & supports all aspects of the body.)
The most commonly affected muscles that may refer pain and cause headaches include:
- Upper trapezius (shoulders/neck)
- Sternocleidomastoid (neck)
- Scalenes (neck)
- Suboccipitals (neck)
- Masseter (jaw)
A good first step in treating reoccurring headaches would be to see a knowledgable massage therapist. They can give you a clinical assessment, form a plan for treating postural deviations and misalignments, start working on the muscular issues you may have, suggest some exercises and stretches that you can do at home, or refer you to a physical or occupational therapist for more in-depth treatment.
And the Answer Is...
Yes! It is possible to avert a lot of those pesky headaches! Some common sense comes into play with headache prevention, although ultimately, even those who are diligent to take care of themselves may still sporadically suffer an occasional minor headache. Here are some basic guidelines for overall wellness and headache prevention:
- Reduce stress in your life, or do not let unavoidable stress "get" to you
- Eat properly for your body
- Stay hydrated with pure, filtered water, free of chlorine, fluoride, or other contaminants
- Get plenty of restful sleep
- Exercise frequently
- Address any allergies you may have, optimally through natural means
- Remain flexible or increase flexibility through Active Isolated Stretching
- Attend to any postural issues which cause muscle tension & knots
- Relieve muscular and emotional tension through massage
As the saying goes - "An ounce of prevention is worth a pound of cure." Being proactive in preventing headaches will not only help with avoiding headaches, but will increase your overall health and well-being.
References:
1. "Consumer Reports Urges Chronic Headache Sufferers to Examine Their Use of Pain Relief", 2008 http://www.massagemag.com/News/massage-news.php?id=3986&catid=133&title=Consumer%20Reports%20Urges%20Chronic%20Headache%20Sufferers%20to%20Examine%20Their%20Use%20of%20Pain%20Relief%20Drugs
2. "FDA Drug Safety Communication: Prescription Acetaminophen Products to be Limited to 325 mg Per Dosage Unit; Boxed Warning Will Highlight Potential for Severe Liver Failure", 2011 http://www.fda.gov/Drugs/DrugSafety/ucm239821.htm
Elizabeth Serrell is a licensed massage therapist and member of the National Certification Board for Therapeutic Massage & Bodywork. She has received her Occupational Associate of Science in Therapeutic Massage with a 4.0 GPA. She is the owner of Enduring Health Massage Therapy in Port Charlotte, Florida. Her company website may be found at http://www.enduringhealth.massageplanet.com.