Conquer Headaches Naturally: Exercise, Ergonomics and Sleep Solutions

Headaches are often caused by poor alignment of the cervical spine, which can lead to excessive strain on the muscles that attach to the cranium. This misalignment, commonly referred to as a loss or reversal of cervical alignment, occurs when the natural curvature of the cervical spine is disrupted, resulting in an abnormal positioning of the vertebrae. Such misalignment can stem from various factors, including poor posture, repetitive strain from daily activities, or even trauma from accidents.

When the cervical spine is not properly aligned, it can create tension and stress in the surrounding muscles, ligaments, and nerves. This tension can manifest as pain, discomfort, and even stiffness in the neck and head regions. The muscles that connect the cervical spine to the skull, such as the sternocleidomastoid and trapezius, may become overworked and fatigued due to the altered mechanics of the spine. As a result, individuals may experience tension headaches, cervicogenic headaches, or even migraines, all of which can significantly impair daily functioning and quality of life.

Fortunately, this painful condition can be treated with different therapeutic interventions. One of the most effective approaches for correcting cervical alignment is PRI. PRI physical therapists have a deep understanding of how the cervical spine and head are connected to breathing, speaking, and chewing. A PRI physical therapist can assess the alignment of your neck, jaw, and rib cage, apply manual techniques to correct your alignment, and importantly, teach you non-manual techniques to maintain proper muscle balance and alignment on your own at home.

Moreover, individuals may also benefit from lifestyle modifications, such as ergonomic adjustments in their workspace, practicing good posture, and incorporating regular breaks during prolonged periods of sitting. Techniques such as massage therapy, acupuncture, and dry needling can also provide relief by reducing muscle tension and promoting relaxation.

Understanding the connection between cervical spine alignment and headaches is crucial for effective treatment and prevention. By addressing the underlying issues of cervical misalignment, individuals can find relief from headaches and improve their overall spinal health, leading to a better quality of life.

Now let's take a look at some interventions you can employ today to eliminate headaches and neck pain.

Whether your job requires you to be at the computer for two hours or ten, you could likely benefit from an ergonomic update. The primary issue I see in the clinic is that the monitor and keyboard are not positioned correctly, preventing the eyes from staying up and the shoulders from staying down. Another common problem is that people aren't using their chairs properly; they often sit on the edge or slump excessively. Watch the video below for tips on adjusting your office setup to reduce neck strain.

The second, and often most overlooked, cause of neck strain is your pillow. If you wake up with headaches and neck pain, it's crucial to have a pillow that properly supports your head and neck at night. Moreover, the right pillow can help you maintain the correct alignment that you strive for during the day. The video below will discuss the use of the Therapeutica Pillow

for individuals who sleep on their sides and backs, as this is the most common sleep posture observed in the clinic. The neck and head require different support depending on

whether you sleep on your side or back, and this pillow is the best solution for that issue.

Therapeutica Pillow

To restore the proper alignment of your cervical spine, consider using the Supine Hook Lying Three Tilts technique. If I had to recommend one non-manual PRI method for restoring normal cervical lordosis, this would be it. This exercise is effective because it simultaneously repositions the pelvis, rib cage, neck, and jaw. You might remember that "head, shoulders, knees, and toes, knees and toes" are all interconnected. This interconnectedness is why PRI is highly effective; it considers the alignment and patterns of the entire system, not just individual parts. Evaluating neck alignment requires considering the rib cage's position. The video below will guide you through this gentle, pain-relieving exercise.

Supine Hook Lying Three Tilts

Complete a set of four breaths, pause, and repeat the set four additional times. Since this is an alignment exercise, you can practice it multiple times throughout the day. I suggest doing it every morning and once more after work. Enjoy.

Be well, Brenda