Headaches

Chronic headaches usually result from multiple factors. You can decrease your headaches by reducing these factors: tension in your neck and shoulders, excess life stress, hormonal imbalances, unexpressed emotions, or toxic reactions to medications or alcohol. Keep a headache "log" to help you determine any patterns that may be contributing to your headaches.

Note: If you ever experience a sudden, severe headache unlike anything you’ve experienced before, seek medical attention immediately.

Self-Care to Reduce Headache Frequency

• Muscle tension is often the culprit in chronic headaches. Massage is one of the most effective methods of relaxing muscles.
• Frequent, gentle stretching of the neck and shoulders can also help relieve muscle tension. Sign up for the no-cost 6-part e-course Stretching Tips for Safely Improving Your Flexibility and Minimizing Muscle Pain or try a free demonstration version of the InstantStretch Software, which you can use to create instant stretching routines based on your goals.
• Exercise, whether aerobic, yoga, tai chi, or some other activity may help reduce your stress and tension.
• Drinking plenty of water and eating a balanced diet can help keep your system in balance.
• If you work at a desk, make sure your computer is set up correctly to prevent eyestrain and strain on your neck muscles. Seek help from your ergonomics department at work.
• Stress counseling may help you learn to relax and let go of things you can’t control.

Self-Care for a Headache in Progress

For a headache in progress, try the following. You may find the earlier you stop whatever you’re doing and use one of these techniques, the more likely you will find relief.

• Cold or hot packs. Put ice (or a bag of frozen peas) in a cloth and press it against the painful spot, or against the back of your neck. If you don’t get relief, switch to a heating pad, hot water bottle, a microwavable hot pack, or a hot, wet towel, covered with plastic wrap and a dry towel or fleece to hold in the heat. Try each for 15 to 20 minutes at a time.
• Brush your hair. Brush from the temple, moving gradually to the base of the skull. Do one side a time. Then work down the center of your head.
• Massage your head. Use your fingers to make small circles on your forehead, temples, and scalp. Massage for up to 30 seconds in each spot. Use a comfortable amount of pressure.
• Try this acupressure technique: With your thumb and first finger, squeeze a point near the base of your other thumb in the webbing between your thumb and first finger. Hold until the discomfort subsides. Repeat up to five times.
• Also try neck massage. Reach around and cup the base of your neck with your palm. Using a comfortable amount of pressure, knead the muscle slowly from bottom to top.
• Consider increasing the frequency of your massage sessions, even if you must reduce the length of each session. The benefits of massage are cumulative and may act to prevent the development of tension that can lead to headaches.

Research Tidbit: Migraine Headaches: Massage therapy decreased the occurrence of headaches, sleep disturbances and distress symptoms.
- Hernandez-Reif, M., Field, T., Dieter, J., Swerdlow. & Diego, M., (1998). Migraine headaches are reduced by massage therapy. International Journal of Neuroscience, 96, 1-11.