There are multiple causes of headaches and Pure Physiotherapy can help diagnose and treat the cause of your headaches to help manage/alleviate your symptoms. The first step is identifying which kind of headache you have, this can be done quickly and accurately through a Physiotherapy assessment. Your Physiotherapist session at Pure will include specific exercises, education on management and manual therapy.
The spinal muscles either side of the cervical spine (neck) are often causes of pain in the back or the side of the head. These muscles attach to different areas of the head/neck and insert further down the neck/shoulder therefore pain can be ‘referred’. Stiffness or Inflammation in the upper vertebrae of the neck and the jaw are other culprits to headaches, but these can all be addressed by a Physiotherapist.
Muscle imbalance or poor posture can often result in weakness in the frontal muscles of the neck and mean the muscles at the back of the neck can be overworked. Tightness is often a result of weakness so you can’t go wrong with getting strong! The videos below show two exercises that can hep develop neck strength:
There are other factors that contribute towards more short-lived headaches for example: dehydration, sinusitis, electrolyte imbalance, certain medications, stress, excessive screen time and fatigue.
Once the type of headache is identified your Physiotherapist at Pure will be able to decide the best treatment for you. Most headaches can be treated by a multi-angled approach, but tension and migraine headaches can be more stubborn and take time. A deeper look at triggers for stress or general health i.e. sleep levels or diet may need to be explored. Below are some of the examples of Physiotherapy treatments that can Pure specialise in:
For the neck and other musculoskeletal problems if you are in a sustained position for too long it is likely to result in pain and dysfunction. The body is nourished with nutrients and healthy blood flow through movement and gets less of this when you’re in a static position. Although posture is important it’s less about the position but more about how long you’re in that position for.
That said forward head posture can have some influence on the neck and cause head and neck pain; every inch your chin pokes forward it doubles the weight of the head through the neck and the load it has to support putting a lot of stress through the neck and back. A good desk set up can be helpful and to alternate between sitting working position and standing working position is ideal. The exercise below is a recommendation on how to work on posture whilst strengthening the neck:
It is recommended to take regular breaks from sitting – every 20-30 minutes and to take a small walk or stand up and stretch for postural variation which, at Pure Physiotherapy, our skilled clinicians will help address with you. Desk based exercises can be a great strategy to repeat regularly throughout the day to reduce and prevent neck and head pain.
The ideal sleeping position for your spine is lying on your side with good support for your head and neck. This includes your pillow being tucked close into the chin and ensuring your head is neutral i.e. not too much or too little support. An orthopaedic pillow can be helpful for comfort and specific support. Trying not to sleep on your front with your head towards one side can reduce the torsion through your neck and reduce the chance of waking up with headaches or neck stiffness.
This can be helpful to relieve pain and muscle tightness. Some good areas to apply pressure is just below the skull and approximately 3 inches in the left or right of the spine. It is also an acupressure point which can help with relaxation among other health benefits. The videos below are two useful examples of how self-massage can be performed:
If you experience any of the following symptoms after neck or head trauma or if you have neck and head pain: