Introduction
It is very horrible for a person to experience migraine or headaches. The intensity of pain that people experience can last from a few minutes to weeks. More people get affected by headaches and migraines worldwide. Headaches and migraine act as a debilitating factor that inhibits people to go out to do their normal activities. There are several causes and different types of headaches.
Can Physiotherapy Help in Relieving Headaches and Migraine?
The answer is yes. Physiotherapy is the most effective way to treat migraines and headaches. Headaches and migraine reduce the quality of life of a person. The head pain is referred from neck structures due to poor posture, prolonged use, or an injury, or headache occurs. The force applied on the joints, ligaments, muscles, and nerves due to the above reasons results in a strained neck which in turn causes headaches. Migraines and headaches can be treated through physical therapy. A qualified physical therapist can identify the underlying cause of the headaches and give personalized treatment and exercises to perform and get rid of chronic headaches. It can be caused by neck dysfunctions, tension, head injury, jaw disorders, and neck injuries. The physical therapist recommends different exercises for different types of headaches.
What Are the Types of Headaches?
The most common types of headaches are:
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Tension-type headache.
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Migraine headache.
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Cluster headache.
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Trigeminal neuralgia.
Tension-Type Headache - It is caused by stress, anxiety, tiredness, dehydration, lack of physical activities and not eating at the correct time. The symptoms of tension-type headache include mild to severe pain, and a dull aching sensation on the head on both sides. The person with tension-type headaches may also experience tenderness around the neck, scalp, shoulder girdle muscles, and forehead. It is usually triggered by stress.
Migraine Headache - It is caused by triggers such as loud noise, hormonal changes, sensitivity to food, dehydration, flashing lights, changes in weather conditions, and under-eating. The symptoms include pain in one side of the head, moderate to severe pain, and throbbing pain. The symptoms are often associated with vomiting, nausea, dizziness, difficulty in speaking, and tingling of feet or hands.
Cervicogenic Headache - It can be caused by neck problems, fatigue, stress, or poor posture. The neck structures such as neck joints, tight muscles of the neck, or sensitive nerves can also cause this type of headache. Whiplash injury, arthritis, and injuries of the head, jaws, and neck may also cause headaches. It can also be caused by lifting heavy objects. The symptoms include pain in the head, forehead, jaws, ears, and back of the eyes. The symptoms may also include stiffness and neck pain in the morning and sometimes dizziness and nausea may also occur.
Cluster Headache - It is less common and occurs mostly in men. It is caused by abnormal activity in the autonomic nervous system and hypothalamus. It usually occurs at night. The symptoms include pain on one side, facial sweating, watery eyes, and miosis.
Trigeminal Neuralgia - It is most common in women above 50 years of age. It is caused by the stimulation of the trigeminal nerve. The symptoms include unilateral pain in the head.
What Are the Physiotherapy Exercises for Migraines and Headaches?
The physical therapist usually suggests stretching exercises for relieving various types of headaches and migraine. The stretching exercises are:
Chin Tucks -
This exercise helps in aligning the head, shoulder, and neck posture. The instructions are:
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The person should sit up tall with their buttocks against the back of the seat of a chair. The back should be straight.
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Then the person should bring their chin in front of the throat without tilting the head.
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The position should be held for five seconds and repeat the exercise 10 times.
Upper Trapezius Stretching -
It helps in releasing tension in the neck and upper back. The instructions are:
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The person can start in a seated or standing position. They should keep their spine neural, and rest their arms alongside the body and shoulders should be relaxed.
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Then they should gently move their right ear toward the right shoulder. The left hand should be extended towards the floor and the fingers flexed upwards.
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The position should be held for 30 seconds and repeat the exercise in another side.
Downward Facing Dog -
It helps in easing migraine by promoting blood circulation to the head and reducing tension throughout the body. The instructions are:
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The person should start by placing the hands shoulder-width apart and knees hip-width apart. The spine should be neutral.
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Then the person should press their hands on the floor and tuck their toes under. Then they should lift their hips to straighten the legs.
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By lengthening the spine, the person should create a V pose by bending upside down and reaching the heels towards the floor.
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The position should be held for 30 seconds and repeated.
Thread the Needle -
It helps in releasing tension on the shoulders by gently twisting the lower back. The instructions are:
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The person should start by placing the hand shoulder-width apart and the knees hip-width apart. The spine should be neutral. The top of the feet should be rested on the exercise mat.
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Then the person should extend their right arm under the left arm to reach their left side. The lower right ear and shoulder should be on the mat by keeping the knees and feet in place.
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The position should be held for 30 seconds and repeated on the other side.
Seated Forward Fold -
It helps to loosen the muscles of the legs. It is also called a two-legged forward bend. The instructions are:
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The person should sit on the floor and extend both legs straight in front of them. A folded towel or blanket can be placed under the buttocks for support.
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The toes should be pointed upwards and the soles of the feet should face the wall.
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The person should bend forward from the hips and bring their torso to the thighs.
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The forehead should lie on the legs and the hands on the feet.
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The position should be held for 30 seconds and repeated.
Conclusion
Headaches and migraines can be relieved by performing physical therapy like stretching exercises. So reaching out to the physical therapist may be beneficial.
