Understanding headaches and how to manage them
Headaches are a common condition that can significantly impact a person’s quality of life.
Headaches stem from a variety of causes such as mechanical, hormonal, dietary and stress-related factors, which means a holistic approach to headache management is essential.
Below we will explore the different types of headaches, their triggers, and how osteopathy can be a valuable tool in managing and preventing them.
Understanding headache types
Migraines
Migraines are characterised by intense, throbbing pain, often on one side of the head, and are commonly accompanied by symptoms such as nausea, vomiting and sensitivity to light and sound.
Migraines affect approximately 15% of the general population and the World Health Organization ranks migraines as the most prevalent, disabling, long-term neurological condition when taking into account years lost due to disability.
Migraine is not a static disorder but an evolutive chronic condition due to the complex sequence of symptoms that occur within every headache attack.
According to studies, in its episodic form, a migraine is characterised by recurrent attacks involving different phases.
Tension headache
Tension headaches, often described as a constant, dull ache on both sides of the head, are associated with muscle tension in the neck and scalp.
Poor health, sleep disturbances, anxiety, stress and poor posture can also be associated with tension headaches.
While often treated with over-the-counter medications, manual therapies are an effective management option to alleviate and prevent tension headaches, as it is essential to address the underlying cause.
Osteopathic treatment to reduce muscle tension and improve overall musculoskeletal function can provide relief to tension headache sufferers.
Cervicogenic headache
Cervicogenic headaches originate from issues in the neck or cervical spine, radiating pain to the head.
Research emphasises the importance of addressing cervical dysfunction for effective cervicogenic headache management.
Osteopathy focuses on identifying and correcting structural imbalances in the neck to alleviate cervicogenic headaches.
Identifying triggers beyond body mechanics
Headaches are multifactorial, and it is essential to consider the various triggers, including hormonal influences, dietary issues, stress and hydration when addressing headache management.
Hormonal influences
Hormonal fluctuations, particularly in women, can contribute to headaches, with studies showing a link between hormonal changes and migraine attacks.
Studies observe that migraines are predominantly a female disorder and that several reproductive milestones correlate with a change in migraine frequency or type.
Osteopathic interventions aim to restore musculoskeletal imbalances that may exacerbate hormonal headaches.
Dietary issues
Certain foods and dietary habits can trigger headaches.
There is also growing evidence that difference nutritional interventions can reduce the severity of headaches.
One study suggests that weight loss diets in obese headache patients, ketogenic and low-calorie diets, reducing omega-6 and increasing omega-3 fatty acid intake are all possible dietary changes that can reduce the severity of headaches.
Osteopaths may provide guidance on nutritional strategies to reduce inflammation and support overall health, potentially alleviating headache symptoms.
Stress
Chronic stress is a well-known headache trigger.
Recent research suggests that tension-type headache pathophysiology involves abnormal pain processing in the central nervous system. The findings suggest that stress aggravates already increased pain sensitivity in tension-type headache sufferers.
Hydration
Dehydrating can cause headaches but more often it exacerbates headache disorders.
Being aware of your hydration needs is essential for proper headache management.
Osteopathic approach to headache management
Osteopathy adopts a holistic approach, considering the interconnectedness of the body's systems.
As such, manual therapies play a crucial role in headache management.
Soft tissue manipulation
Osteopaths employ soft tissue manipulation techniques to release tension in muscles and improve blood flow.
In the case of tension headaches, resolving myofascial trigger points in the craniofacial muscles will help to alleviate headache symptoms directly.
Of the other headache types, targeting the muscles of the neck and upper back will assist in restoring normal biomechanics.
A common technique for treating myofascial trigger points is dry needling.
Joint mobilisation and manipulation
Cervicogenic headaches are the result of pain signals emanating from the upper three cervical facet (spinal) joints toward the front of the head.
Mobilisation or manipulation of these joints is an effective means of reducing these pain signals and restoring normal joint motion.
Immobility of the upper thoracic spine, due to poor postural habits over time, will likely contribute to the development of strain (and eventually pain) in the upper neck.
Therefore, restoring healthy movement to the upper back is important when treating headaches.
Manipulation is a means of improving this quickly, and for the short term, so we like to prescribe thoracic mobility exercises to maintain these improvements.
Managing headaches at home
In between clinic visits, individuals can adopt various strategies to manage and prevent headaches. These strategies include:
Postural awareness: maintain good posture, especially during prolonged periods of sitting or computer use.
Relaxation techniques: incorporate relaxation techniques such as stretching deep breathing or yoga into your routine to reduce stress.
Adequate sleep: ensure sufficient and quality sleep, as poor sleep can trigger headaches.
Headache management goes beyond addressing the mechanical influences, considering hormonal, dietary, stress-related and hydration factors.
A holistic approach that utilises manual therapies to address musculoskeletal imbalances and promotes overall wellbeing is essential to managing this debilitation condition.
By understanding headache types, triggers and incorporating effective strategies, individuals can actively manage and prevent headaches, enhancing their overall quality of life.
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