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There is no once stop shop when it comes to fixing headache pain but here are a few helpful tips to reduce your pain and start working on prevention.
Physical therapy can help in relieving a headache through targeted exercises.
The Key Exercises for Headache relief are:
Neck Stretches
- Purpose: To relieve tightness and improve flexibility.
- Examples: Upper trapezius stretch, levator scapulae stretch
Upper Trapezius Stretch
Take things slowly to start with so as not to aggravate any head, neck or trapezius pain.
Sit upright in a chair, ensure good posture and hold the bottom of the chair with one hand
Tilt your head to the opposite side, taking your ear towards your shoulder
Anchoring your shoulder down by holding the bottom of the chair helps increase the stretch
Progressions: Place you free hand over the side of your head (towards the back) and gently pull your head further over for a stronger stretch.
Once your head is tilted over to the side, turn your head to look down towards your hip – you should feel the traps stretch further back
Posture Correction Exercises
- Purpose: To improve overall posture and reduce strain.
- Examples: Chin tucks, thoracic extension stretches.
Chin Tucks
Sit or stand upright in good posture
Slowly draw your chin in towards your neck without tilting your head
To ensure the correct technique, imagine your chin is sitting on a shelf and you are sliding your chin in along the shelf – it should feel like you are giving yourself a double chin
Hold for 3 seconds and relax. Repeat 10-15 x
Neck Strengthening Exercises
- Purpose: To support the cervical spine and reduce strain.
- Examples: Isometric neck exercises, cervical extension exercises.
Isometric Neck Exercises
Starting in a good alignment
Assume one of the positions in the picture, hands behind, in front or side of head
Gently push hands into head and resist with neck muscles
Keep overall tension 30-40% and do a prolonged hold
Relaxation Techniques/Breathing Exercises
- Purpose: To reduce stress and promote relaxation.
- Examples: Deep breathing exercises, progressive muscle relaxation.
Diaphragmatic Breathing / 360 degree / Umbrella Breathing
People learn a belly breath which is only one dimensional and can lead to chest breathing if done forcefully. An umbrella breath is where you breath 360 degrees around your lower ribcage/diaphragm. Breath into your sides and your lower back ribcage.
Inhale: try with your hands in these different positions
Place hands on your low belly inhale and feel your belly expand
Place your fingers on your ribs with your thumbs pointing towards your back, feel the ribs expand like an umbrella opening up.
Place your hands on your low back and feel the lower ribs expand in to your hands.
Note this is a generalized list, when we evaluate you specific exercises will be given based on need. This leads to much faster results and progress.
Precautions and Tips
It is important perform exercises with correct form to avoid injury.
Trying too hard or moving with compensations can lead to negative reactions and soreness from exercises.
Performing an exercises that is beyond your capacity can also lead to increased pain.
If you need help with pain, manual treatment, direction for exercise choice, or education on proper posture and form give us a call.
About the author: David Potucek, PT, MSPT, CFMT
David is an orthopedic physical therapist with over 20 years of experience. He has worked with hundreds of individuals with headaches, helping them find the root cause and designing individual treatment plans to help get them pain free.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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