A chronic headache condition may be the bane of your existence, but we’ve got the top ways to keep headaches on the defensive naturally. Be sure to read to the end for the best source of natural headache relief. You may be surprised to find out that the true source of headaches is rarely the head.
#1 Stretching
We’re going to get right to the point, and you’ll see it come up over and over again on our list: the neck plays a key role in most headache conditions. So stretching, particularly of the neck, can be of great benefit if you get headaches on a regular basis. Stretches that improve the range of motion of the neck, strengthen neck muscles, and shoulder stretches are the most effective for helping the neck to stay in proper alignment.
#2 Exercise
Exercise, in general, is good for pain. While that may seem counterintuitive if you suffer from exertion headaches, keep in mind that exercise releases hormones in the body that make you feel good about yourself and reduce pain levels. Combine this with neck and core exercises that strengthen the spine, and you’ve got the recipe for fewer headaches.
#3 Stress Management
When tension builds up in the neck and shoulders, this leads to the most common type of a headache: tension headaches. Reducing stress is, therefore, a great way to reduce the number of headaches that you experience without medication. However, you have to manage stress the right way. Cigarettes and alcohol can actually make headache issues worse (see point 4). So it is important to learn stress management techniques that are beneficial for the whole body such as:
Meditation
Exercise
Relaxing hobbies
Soothing music
Reading a good book
Taking a hot bath
Talking out your stresses
To learn more about the connection between head and neck injuries and headaches download our free e-book Natural and Drug-Free Ways to End Your Migraines by clicking the image below.
#4 Lifestyle Changes
There may be a few things in your lifestyle that are contributing to headaches. If this is the case, some lifestyle adjustments may be in order. For example, we mentioned that cigarettes and alcohol can make headache issues worse. Why is this the case? When it comes to alcohol, this has a dehydrating effect on the body, which can lead to headaches. If you only drink in moderation and take in plenty of water, you might not have to quit drinking entirely. Tobacco and nicotine are another story. If you’re a smoker (or chewer, etc.), it is time to quit. This habit inhibits blood flow in the body and can lead not only to headaches but also to the increased loss of disc material between the neck vertebrae.
#5 Ice
Ice is the natural enemy of inflammation. Inflammation in the neck is common following head or neck trauma such as whiplash or a concussion. These are injuries that commonly lead to chronic headache problems. To reduce inflammation, you will want to ice the neck in the days following the injury. Don’t leave ice on for more than 20 minutes at a time and wrap it in a dish towel or hand towel so it never comes in direct contact with the skin. Ice can also help your neck when it is stiff or sore from sleeping wrong – another thing that can lead to headaches.
#6 Sleep Position
Your headaches may be related to your sleep position or even the pillow you are using. Here are a few tips for sleeping in a position that helps your headaches.
Don’t sleep on your stomach. This involves keeping your head turned to the side all night. That can lead to inflammation, misalignments, and headaches.
Sleeping on your back is best. Just be careful not to prop your head up too much. Use a softer or thinner pillow so you maintain the curve of your neck without having your head in a forward position all night.
If you sleep on your side, keep a pillow between your knees for the sake of your lower back. Use a firmer or thicker pillow so your head doesn’t slump toward the bed all night. Just be sure not to overcompensate with too firm or thick of a pillow.
#7 Proper Posture
Proper posture is a key to fewer headaches. One of the places that people use the worst posture is sitting at a desk all day for work. If monitors are positioned too far below eye level, you can spend all day in a forward head position that increases the pressure on the neck exponentially. Lumbar support is also important so that you have the proper lower back support as you sit. However, you should still get up and stretch every hour. Walking around the office, use the bathroom, grab a drink of water – just don’t sit for hours at a time. The same holds true when on a long drive.
#8 Upper Cervical Chiropractic Care
As you may have noticed, the top ways to get rid of headaches naturally focus more on the neck than the head, and that is with good reason. The fact is that even the slightest misalignment of the C1 and C2 (top two bones in the neck) can lead to headaches by restricting blood flow to the head or inhibiting brainstem function.
Upper cervical chiropractors specialize in these two neck bones. Diagnostic imaging is used to pinpoint and measure the misalignment precisely. Then, a low force correction (no popping or twisting) is used to provide gentle realignment with long-lasting results. You may even find that your headaches become less frequent or severe. Some patients end up headache-free!
To learn more about upper cervical chiropractic in Manilla, Philippines, call N8 Upper Cervical Chiropractic today at (63 2)553-6218 or request an appointment on our contact page.
To schedule a consultation with N8 Upper Cervical Chiropractic clinic, call (02) 8553-6218 or just click the button below.
If you are outside of the local area, you can find an Upper Cervical Chiropractor near you at www.uppercervicalawareness.com.