5 Tips for Eliminating Headaches

Headaches are extremely common, with almost 50% of our population experiencing one or more headaches in the past year.

For some people this is a regular occurrence, losing significant social and work time due to their suffering. Most often, headaches can be managed and should not be accepted as a lifelong condition. Below I have summarised my top techniques for eliminating headaches for Headache and Migraine Week.

Five ways to help manage and eliminate headaches:

1. Change your pillow
   
   For those who wake up with a stiff neck or headache, changing your pillow can have a huge effect on headaches. Contour pillows tend to give the most support, keeping your neck in neutral alignment according to your preferred sleeping position, and providing neck support. Speak to your physiotherapist for recommendations and fitting for the perfect pillow and night's sleep.
    
2. Do your exercises
   
   There is mounting evidence to show that those suffering from recurrent headaches display muscular dysfunction in the upper body, poor posture and reduced neck and upper back mobility. By targeting these, you will be reducing your susceptibility to headaches. Your physiotherapist will formulate an exercise program for you which is tailored to target your individual condition.  
   
   A great way to supplement your exercise program is with the use of spikey balls for self-massage and heat packs as needed.
    
3. Be posturally aware
   
   Do you ever find yourself driving and realise your head is stooped over the steering wheel? This forward head posture is a common occurrence in neck-related headaches. The position of your shoulder blades, due to their muscular attachments to the neck, can also affect your headaches.
   
   My three main cues for correcting your posture whilst sitting are:
   • Imagine a balloon is attached to the back of your head, tuck your chin in and lengthen through the back of the neck
   • Lift through the chest
   • Widen through the collar bones and imagine the tips of your shoulder blades are making contact with the ribcage
      

4. Know t​he triggers
   
   
   
   Learn to understand your headaches better and eliminate a potential headache before it sets in. Common triggers for headaches are long drives, extended periods sitting at a desk, certain foods and even hormones. If you find you always end up with a headaches after a long day at work – then go ask for an ergonomic assessment of your workspace and make sure you take regular breaks from your desk.
   
   
   
   A good way to understand your headaches better are to keep a headache diary, noting down onset, duration, intensity and location, and what you were doing before the headache came on. 
   
    

5. Consult your physio
   
   
   
   There are many types of headaches and we are trained to differentiate between these. Different types regularly seen include:
   

   • Cervicogenic headaches (those originating from the upper neck)
   • Temporomandibular joint headaches (those originating from the jaw)
   • Tension-Type headaches
   • Migraines

Physiotherapy can help with the management of all headaches but particularly those that are related to the neck and jaw. Evidence shows that 70% of headaches present with neck symptoms so there is a lot your physiotherapist can do to help you.

Your physiotherapist will g​ive you a diagnosis, and management will often consist of a number of techniques including massage, joint mobilisation or manipulation, dry needling and traction, alongside education and a structured exercise program.

Remember, early intervention is best, and if in doubt, consult your physiotherapist.

Jessica Kostos - Physiotherapist (Clinical Associate), Back In Motion Northcote​

Jess completed her Physiotherapy degree with Honours at The University of Melbourne.  During this time, she gained extensive experience in a broad range of physiotherapy settings including the Austin Hospital, a Women's Health practice, and for two AFL teams in both the VFL and VAFA football leagues. Jess has a strong interest in management of Women’s Health related conditions. She also enjoys treating running injuries, headaches, and spinal conditions to help people back to their optimal physical health and wellbeing. Her clinical approach utilizes the most recent clinical evidence and traditional Physiotherapy alongside Clinical Exercise, dry needling, exercise therapy, and education to treat, manage and prevent the re-occurrence of injuries. She has completed her Clinical Exercise training through the Australian Physiotherapy and Clinical Exercise Institute to become a Certified APPI Matwork Pilates instructor, and is currently undergoing training for the Equipment Clinical Exercise series.