Most of us have been there – a dull ache creeping in behind our eyes after a long day, or that one-sided throb that seems to derail your whole week. Headaches and migraines aren’t just “in the head.” They often affect the whole body and can take a real toll on how we work, move, and live.
As physiotherapists, we see people dealing with these symptoms frequently. What we know is that headaches and migraines rarely have a single cause. Triggers are often different for each person, but we have noticed a few common patterns in the clinic:
- Load and overuse – hours at the computer, rushing to meet a deadline, or pushing too hard with training can increase headaches and migraine frequency;
- Stress and sensitivity – when stress ramps up, sleep and eating habits often change. This can increase the likelihood of experiencing symptoms; or
- Dropping helpful habits – the busier life gets, the easier it is to let go of protective routines such as regular walks, exercise or catching up socially. Unfortunately, these are the very activities that can be a helpful buffer against headaches.
The physiotherapy approach
Physiotherapy is a hands-on whole-body approach. Rather than only treating the painful area, we look at how your body is moving, adapting and holding tension. This broader perspective helps us address both the symptoms and the underlying contributors.
Treatment might include:
- Joint mobilisation to restore movement in the neck and upper back;
- Soft tissue techniques to ease muscle tension in the shoulder and jaw; and/or
- Tailored exercises to build strength and support, so your body can better tolerate everyday loads.
Just as importantly, we link hands-on care with strategies you can use outside the clinic; that’s often where the biggest changes happen.
Self-management that makes a difference
Here are three strategies that our patients often find helpful:
Movement breaks
Don’t wait until you feel stiff. Try setting a reminder every 30-40 minutes during your workday. Stand, roll your shoulders, gently rotate your neck, or stretch your back. These small “movement breaks” can aid in preventing the build-up of tension that often leads to headaches.
Trigger awareness (not avoidance)
It’s unrealistic to dodge every possible trigger. Instead, keep a simple log of your headache or migraine. Look for patterns: do they show up after late nights, skipped meals, or stressful days? Are they hormonal related and linked to your cycle. By recognising the early warning signs, you give yourself the chance to act before the symptoms fully develop.
Breathing to reset
Stress changes the way we breathe. Many people slip into fast, shallow breathing, which keeps the body on high alert. A simple reset is to practice slow, steady breathing into your lower ribs and belly. Just a few minutes a day can calm the nervous system and reduce the feeling of tension throughout the body.
When to seek help
Most headaches aren’t life threatening, but they can be extremely disruptive to your daily activities. It is always our recommendation to get on top of symptoms early so the sooner you can see a physiotherapist the quicker we can reduce the pain/discomfort you may be experiencing. By getting on top of it early it also prevents symptoms from potentially worsening and becoming more debilitating or being unnecessarily prolonged. Along the way we will also investigate some factors/lifestyle factors that may have caused this to pop up to help prevent future recurrence of the same issue.
However, it is important to seek medical advice if your symptoms change suddenly, if the pain is severe and different from your usual headache, or if it’s associated with vision, speech, or movement changes.
References:
- Chaibi, A., Tuchin, P. J., & Russell, M. B. (2011). Manual therapies for migraine: a systematic review. The journal of headache and pain, 12(2), 127–133. https://doi.org/10.1007/s10194-011-0296-6
- Fernández-de-Las-Peñas, C., & Courtney, C. A. (2014). Clinical reasoning for manual therapy management of tension type and cervicogenic headache. The Journal of manual & manipulative therapy, 22(1), 44–50. https://doi.org/10.1179/2042618613Y.0000000050
- Gross, A., Langevin, P., Burnie, S. J., Bédard-Brochu, M. S., Empey, B., Dugas, E., & Goldsmith, C. H. (2015). Manipulation and mobilisation for neck pain contrasted against an inactive control or another active treatment. Cochrane Database of Systematic Reviews, 2015(9), CD004249. https://doi.org/10.1002/14651858.CD004249.pub4
Back In Motion Eltham
1/256 Bolton St, Eltham VIC 3095
(03) 9439 6776