Headaches can stop you from enjoying your hobbies, cause you to miss precious time with your family, make it hard to concentrate, and sometimes feel unbearable. If you’ve been been dealing with headaches for what seems like forever. you might be interested in exploring physical therapy. They do NOT have to be a lifelong issue.
Understanding Different Types of Headaches
Not all headaches are created equal. First let’s talk about a few main differences. Two common types are cervicogenic headaches and migraines.
Cervicogenic Headaches
Cervicogenic headaches originate from issues in the neck. Specifically the upper neck, C1 and C2. Problems in this area—like joint dysfunction, muscle tightness, or nerve irritation—can cause pain that radiates to the head and gives us a headache.
Common signs of cervicogenic headaches include:
Pain that starts in the neck, typically the base of the skull, and moves to the head.
Limited neck movement.
Headaches that are triggered or worsened by neck movements or poor posture.
Headaches on one side of the head.
Migraines
Migraines are a different type of headache characterized by intense, throbbing pain. Migraines can also cause symptoms such as nausea, vomiting, and sensitivity to light and sound (however nausea can also happen with cervicogenic headaches). Unlike cervicogenic headaches, migraines aren’t directly caused by neck problems but rather involve changes in brain function and chemistry. They are poorly understood in general.
How Physical Therapy Can Help
Physical therapy can be highly effective in managing headaches. The main goal of how we treat this is to reduce the strain on the upper cervical spine. Upper cervical dysfunction refers to problems in the upper part of the neck, including the bones named the atlas and axis vertebrae (C1 and C2). These vertebrae are crucial for supporting the head and allowing its movement, particularly with rotation. When they are not functioning correctly due to stiffness in the joints or muscular imbalances, they can cause pain that radiates to the head. Here’s how we do it:
1. Addressing Cervicogenic Headaches
Neck Exercises and Stretches: Physical therapists can guide you through targeted exercises and stretches to strengthen and increase flexibility in your neck muscles. These exercises can help relieve tension, improve neck alignment, and reduce headache pain.
Manual Therapy: We use techniques like massage, joint mobilization, and manipulation are to improve restricted neck joints and relieve tight muscles. This hands-on approach can help alleviate pain by improving blood flow, increasing range of motion, and reducing muscle tension.
Dry Needling: Our Physical Therapist Jordan Schmidt DPT, OCS is trained in a technique called dry needling. Dry needling is a technique used to treat muscle pain and tightness. During dry needling, a thin needle is inserted into the muscles in the neck to help release muscle tension and reduce pain. It may sound crazy, but dry needling is often completely painless. The needles are small enough that patients frequently report not even feeling them. This technique can be effective for relieving headache pain caused by muscle dysfunction in the neck.
Posture Correction: Poor posture—such as slouching or spending long hours hunched over a computer—can contribute to cervicogenic headaches. Commonly, we call this forward head posture, and it leads to increased strain and stiffness in the upper neck. We work to help you improve your posture through targeted exercises and ergonomic adjustments, reducing strain on your neck and potentially decreasing headache frequency.
The Importance of Scapular Strength
A strong and stable shoulder blade (scapula) is crucial for supporting the neck and preventing headaches. Weak scapular muscles can lead to poor posture and increased strain on the neck, which can contribute to cervicogenic headaches. In fact, several of the muscles that attach to your should blade actually start in the neck or even the base of the skull.
How Physical Therapy Addresses Scapular Strength
Scapular Stabilization Exercises: Our Physical therapists can teach exercises to strengthen the muscles around the scapula. Stronger scapular muscles help support the neck and maintain better posture, reducing the risk of developing headaches.
Integrated Approaches: By combining scapular strengthening with neck exercises, we can provide a comprehensive approach to managing headaches. This helps ensure that both the neck and shoulder regions are well-supported and functioning properly from a biomechanics level.
Postural Training: Improving overall posture includes focusing on the position and movement of the scapula. Physical therapists can guide you on how to maintain proper posture, which helps reduce strain on the neck and upper back. Strengthening the scapular muscles is crucial part to improving cervicogenic headaches.
The Impact of Posture
Poor posture is a significant contributor to cervicogenic headaches. In our experience, specifically forward head posture. Spending long hours in a slouched position or hunched over a computer (like many Americans do) can place excessive strain on the neck and upper back, leading to muscle tension and headaches.
How Physical Therapy Helps with Posture
Postural Training: Physical therapists can assess your posture and provide exercises to correct any imbalances. This includes strengthening the muscles that support good posture and stretching those that are tight.
Ergonomic Adjustments: We can also offer advice on setting up your workspace to promote better posture. This might involve adjusting your chair, desk, or computer screen to ensure a more neutral and less stressful position.
Movement and Breaks: Regular movement and taking breaks from static positions can help reduce muscle strain. We also recommend strategies for incorporating movement into your day to prevent posture-related headaches.
Conclusion
Physical therapy can be a valuable tool for managing and reducing headaches, particularly cervicogenic headaches. I can’t tell you how many times we’ve heard the words “why didn’t I do this sooner”. By addressing neck issues, improving posture, and enhancing scapular strength, physical therapy provides a comprehensive approach to headache relief.
If you’re struggling with headaches and want to explore a drug-free approach, consider reaching out to your Midland PT clinic! It’s one of our favorite things to treat! We will create a personalized treatment plan to address the root causes of your headaches and help you find relief.
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