Headaches are a common issue which most people experience from time to mind. While some headaches are, let’s say, self-inflected, headaches which seem to come out of nowhere are what we’re more interested in as a Chiropractor. This week, let’s look at a few of the most common causes of headaches – the good news is that many lifestyle factors are habits and patterns you can control.
Sometimes, we wake up with a headache and we know exactly why – perhaps there was some fun involved and the big night on the town was well worth it. At the other end of the scale, perhaps you took a knock during sports training and need some time to recover. These predictable headaches are unpleasant, but not a surprise. On these occasions, some painkillers and self-care are usually the only option. But what about headaches which don’t have an obvious cause?
Ironically, one of the most common causes of headaches is actually the medication usually prescribed to treat headaches. Overusing over-the-counter medications is a leading factor in a refractory or bounce-back headache, which is another reason why pills may not be the best option for care – especially in the long term. It’s also true that many tension headaches start with repetitive motion and poor posture while sitting or standing at work. Keeping your shoulders back and your spine in proper alignment throughout the day can help prevent future episodes although it’s easy to forget this! And finally, we’re sad to report that most of the good stuff like coffee, cheese, and meats have substances that can cause headaches. You don’t need to eliminate them, but we recommend having a watchful eye towards moderation. Let’s explore in a bit more detail.
Medications
Many commonly prescribed pain-relieving medications, including those prescribed for headache relief, ironically list headaches as a top side effect[1]. This paradoxical effect, where the medication intended to alleviate the pain ends up causing it, is known as a refractory or “bounce-back” headache. It’s important to note that these rebound headaches can occur when pain relief medications are used more than a couple of times a week, hence if you really are using them short term the risk is low. If you find yourself reaching for headache medication frequently, however, it may be time to consult with your healthcare provider to explore alternative treatments or preventative measures. Chiropractic is a good option here, since it’s “drug-free” and has no risk of any kind of bounce back – but many other approaches, such as massage might also be highly beneficial.
Foods
Migraine sufferers will almost all tell you that certain foods and beverages are well-known triggers. While they’re especially problematic for migraine sufferers, they can certainly be associated with lower-grade headaches too. Items such as coffee, cheese, various types of meat – and of course, alcohol – contain substances that can contribute to headache onset. For instance, tyramine, found in aged cheeses and processed meats, can trigger migraines in some individuals. Caffeine, while helpful in small amounts, can lead to withdrawal headaches if consumed excessively. Alcohol, particularly red wine, contains histamines and tannins that are common headache triggers. By identifying and moderating the intake of these foods, you can potentially reduce the frequency and severity of your headaches. A pro tip is to keep a food diary to track what you eat and how it affects your headaches – you might find no correlation whatsoever, but it’s not uncommon to find that a particular food seems to make them worse, or more frequent.
Posture
Poor posture is a significant factor in the development of tension and cervicogenic headaches – you won’t be surprised to learn that this is where Chiropractic can make the most difference! This so called “forward head” posture, which often results from long hours sitting or standing at work, places additional strain on the neck and shoulder muscles. This strain can lead to muscle tension and discomfort, ultimately causing headaches. If your headaches are more prevalent towards the end of the day (and especially if you notice them less on days when you aren’t at you desk) you should definitely think about your posture!
Improving your posture is as much psychological as anything – it involves being mindful of how you sit and stand throughout the day. To give yourself the best chance, ensure that your workstation is ergonomically set up to support good posture: your computer screen should be at eye level, your chair should support the natural curve of your spine, and your feet should rest flat on the floor. Regular breaks to stretch and move around can also help prevent the build-up of muscle tension.
Chiropractic adjustments can be helpful in improving posture, especially when conducted as part of an advanced methodology like Chiropractic Biophysics which we offer here at Complete Chiropractic.
Quick Tips for Headache Prevention
In addition to addressing the top three causes, there are several other quick strategies you can implement to manage and prevent headaches. Don’t forget to think about:
- Hydration – Dehydration is a common trigger for headaches. Make sure you drink plenty of water throughout the day to stay hydrated.
- Sleep – Lack of sleep or poor sleep quality can contribute to headaches. Aim for 7-9 hours of restful sleep each night and maintain a consistent sleep schedule. Importantly, make sure your pillow and matress are supportive enough and not worn out!
- Stress Management – Stress is a significant trigger for many people. Techniques such as deep breathing exercises, meditation, yoga, or regular physical activity can help reduce stress levels.
- Regular Chiropractic Care – Regular chiropractic adjustments can help maintain proper alignment of the spine and reduce muscle tension, which can be particularly beneficial for preventing tension and cervicogenic headaches.
Need help with Headaches?
By making these lifestyle adjustments and being mindful of your triggers, you may well be able to take control of your headaches and improve your overall quality of life, but If you have any questions or need some personalised advice, don’t hesitate to reach out to us! We’ve been helping people in Chelmsford and the surrounding areas overcome headaches for decades, and we’d love to help you too!
[1] Medications and Substances Causing Headache. Medlink: Neurology. 2017
