5 Tips for Decreasing Headache Frequency & Intensity
Do you, or someone you know, suffer from chronic headaches? Headaches arising from the cervical spine are common, and can oftentimes be debilitating. Conservative treatment, like physical therapy, should be considered as a first choice for managing acute, or chronic, symptoms from headaches.
Research shows that exercise, even combined with manipulative therapies, are effective at reducing intensity and frequency of cervicogenic headaches with the effects being maintained [1].
If you do experience frequent and regular headaches, I put together this list of 5 exercises that research shows can decrease, or even eliminate, your headache pain.
1. Chin Tucks
Start by sitting or standing with back straight. While staring straight forward, pull your head backwards using the muscles in the front of your neck. Keep your head level with the floor at all times. Avoid tilting your head either upward or downward while pulling backwards. Hold as indicated approx 5 seconds and repeat for 2 sets of 10 reps.
2. Chin Tuck with Overhead Press
Start by sitting or standing with back straight. While staring straight forward, pull your head backwards using the muscles in the front of your neck. Keep your head level with the floor at all times. Avoid tilting your head either upward or downward while pulling backwards. While holding the chin tuck position, press both arms over head, pause for 1-2 seconds, and then return to relaxed position. Complete 2 sets of 10-12 reps. This can be completed with or without dumb bells.
3. Upper Trapezius Stretch
Begin sitting with upright posture. If trying to stretch the RIGHT side, bring your LEFT ear towards your left shoulder. Make sure to keep your opposite shoulder from raising up. Once a moderate stretch is felt, hold the position for 30 seconds to 1 minute for a total of 3-5 reps
4. Levator Scapulae Stretch
Begin sitting and grasp the side of the chair with the arm of the side that is to be stretched. Rotate your head away from the side that is to be stretched. Grasp the opposite side of your head with your other hand, and gently pull your head down toward your shoulder. Hold position for 30 seconds to 1 minute for a total of 3-5 reps.
5. Scapula Retraction
Begin by sitting with your back straight and your arms at your side. Slowly pinch your shoulder blades together. Return to starting position. Hold for approximately 5 seconds and repeat for 2 sets of 10-12 reps. This exercise can be completed with or without resistance band.
Summary
Hopefully these exercises help reduce your headaches and neck pain. If you want to learn more about cervicogenic headaches, you can check out another article we wrote about that topic here. In it, we explore some of the research around what causes headaches that stem from the neck and ways that physical and occupational therapy can help decrease symptoms. And, if you’re local to the Augusta, GA area and want to schedule a neck pain consult, click here.
References
[1] Jull, G., Trott, P., Potter, H., Zito, G., Niere, K., Shirley, D., Emberson, J., Marschner, I., & Richardson, C. (2002). A randomized controlled trial of exercise and manipulative therapy for cervicogenic headache. Spine, 27(17), 1835–1843. https://doi.org/10.1097/00007632-200209010-00004
