If headaches are a frequent problem for you, then you’re like many people we see at Solutions Physical Therapy & Sports Medicine. We often see people who have chronic headaches that prevent them from sleeping and working on the computer. You may find that you can’t concentrate and are tired or angry all the time because of you’re headaches. The good news is, there are some easy things you can do to stop headaches and get your life back again.
To stop your headaches, you really need to know what is causing them. Many of the headaches we treat are caused by neck muscles that refer pain to the head.
These neck muscles work hard every day to hold your head optimally so your eyes can see what they need to. When your head is held in bad positions for long periods of time, these muscles can get overworked and strained.
The good news is there are simple things you can do to stop headaches and live normal again.
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.
SCM Stretch
The SCM muscle frequently gets sore and tight, referring pain to the head and causing headaches. Stretching this muscle can help to relax it and reduce your headache.
Make sure to get the rotation of your head when doing this stretch. Hold it for 10 seconds and try 10 reps. Try this 2- 3 times a day.
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.
None of the exercises above should make your headaches worse. 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 them.
Call us at 703-299-3111, or click here and 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 your headaches?
- You get mad at your family easily because your head hurts
- You’re tired all the time and can’t concentrate because of your headaches
- You stop working out to avoid pain, leading to other diseases and injuries
But WITH a plan to stop your 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. They can help you get moving and living and active life again.
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 have the knowledge and ability to stop back pain 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
