There are many types of headaches: tension headaches, cluster headaches, sinus headaches, migraine headaches, etc. Many people struggle to find headache relief and wonder how to get rid of a headache. Read more to find 7 practical tips on how you can stop headaches.. [...]
#1: Avoid Certain Foods
Alcohol, chocolate, aged cheeses, and other foods can trigger a tension headache, or migraine headache.
If you know certain foods are a problem for you and at times trigger a migraine headache, limit how often you eat them.
#2: Quit Smoking
If you smoke, Tobacco use is known to trigger migraine headaches. Smoking can increase head pain and other symptoms – leading to more severe headaches such as migraine with an aura.
If you smoke more than 5 a day, cutting these out will make a huge difference and not only to your chances of suffering from a headache, but it will better your health too.
#3: Try Dry Needling
Tightness in the neck muscles such as the sub-occipitals or upper traps can contribute to or even cause many headaches. You can rub, mash, squeeze, massage, or even pound a muscle to try to decrease tension; however, there is nothing like going deep into the muscle by poking it with a needle. Dry needling involves sticking a needle directly into the muscle belly, which gets rid of the tension and helps you move and feel better. This can really reduce and even eliminate your headaches. Find a local physical therapist that practices dry needling and you may find tremendous relief.
Tip: If you try dry needling make sure to find someone that leaves the needles in for at least 15 minutes or so. Science shows that the act of leaving the needles in and rotating them will provide you much more long lasting relief.
#4: Establish A Sleep Schedule
Sleep helps keep your immune system strong, wards off depression and anxiety, and promotes deep relaxation.
But stick to a regular sleep schedule: That means going to bed and waking up at the same time every day.
Poor sleeping habits, a lack of sleep, or too much sleep can often trigger a migraine headache and lead to tension.
#5: Exercise Gently, But Regularly
Intense or sporadic exercise can cause migraines, but regular exercise can reduce the frequency or severity of headaches by reducing tension.
The trick is to warm up before exercising, and to start slowly if you are new to physical activity.
Walking, gentle cycling, swimming, and yoga are all terrific exercise options for beginners.
#6: Improve Posture
Here’s another way seeing a physical therapist can come in to help…
Poor posture (i.e. hunching over a computer all day) can strain your head, neck, and shoulder muscles, leading to a migraine or headache.
Check in with yourself throughout the day and notice your posture. Are your shoulders hunched? Is your spine straight?
By making some adjustments to your posture, it may help reduce the frequency of migraines and tension headaches.
#7: Practice Relaxation
Because many migraines and headaches are triggered by stress, knowing how to handle stress –as well as how to prevent it – can significantly reduce the frequency and severity of your migraines and headaches.
But sometimes it’s not enough to read a book or take a bath – you have to consciously reduce your stress levels. For example, you may nee to do deep breathing and meditation exercises to effectively manage your stress.
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