If headaches are getting in the way of your life, you’re not alone. Many of the patients we see at Solutions Physical Therapy & Sports Medicine are struggling just like you and want to stop getting headaches.
If you’re having headaches, you probably find that simple things like working on the computer and sleeping are painful. You can’t think as well, and you may grumpy and irritable with friends and family because your head hurts.
If any of these sound familiar to you, then you need a way to stop getting headaches and get your life back again. Fortunately there are 3 easy exercises you can do to help stop getting headaches.
Tall Sitting
Tall sitting can get you out of bad posture can reset some of the neck muscles that cause headaches. This can prevent long term pain.
To do this exercise correctly, just try to think about lengthening your spine. Your upper back will get straighter and your chin will come closer to your neck.
You don’t need to try to hold this position all day long. Do a few reps every hour as a re-set every to keep yourself from staying slumped over all day.
If you work at a computer all day, many computer setups encourage a head forward posture. Changing your computer setup so that it encourages you to be in a tall sitting position can help to reverse this and help you get out of pain.
Chin Tuck with Head lift
Weakness of your neck muscles can make it easier for them to get overused and cause neck pain. This exercise builds strength and endurance of these muscles.
You don’t need to lie on a fancy table like this video shows. You can do this lying on your bed or on the floor.
Tuck your chin into your neck, lift your head just 1 inch off the floor. Hold for 5 seconds and then lower it back down.
The most important part is to keep your chin tucked into your neck the entire way through the lift, hold, and lower. If you can’t do it, you need to start by just tucking the chin without lifting.
Tall Kneeling Trunk Rotation
This a great exercise to do to break up your day if you are sitting at a computer for work.
It can help to get your upper back moving again as well as turn on some of the upper back muscles that shut off when you sit for awhile.
To do this exercise correctly, keep your hips pushed forward and your chest opened up the entire time you are turning your trunk.
You should feel this working in your butt muscles and upper back.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating headaches and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request and appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t try have a plan to stop getting headaches?
- Your work days are miserable because your head hurts
- You head hurts and you wake up tired because you aren’t sleeping well
- You stop working out, leading to other diseases and injuries
But WITH a plan to stop getting headaches you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you’re able to top getting headaches and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
