How you can relieve headache pain at home

80-90% of Australians will suffer headaches at some time so you are not alone. If you are suffering from a headache there are many things at home you can do to help ease your pain. As a chiropractor in townsville we are often asked what people can do at home to help themselves when they have a headache. We’ve put together some of our favourite stretches and tips to help you get relief.

If your headache persists or re-occurs see your chiropractor or other health care professional for a thorough assessment of your symptoms.

FIND OUT IF CHIROPRACTIC CAN HELP YOU 

1. Trapezius Muscle stretch

• Sit comfortably with your feet flat on the floor, back straight and shoulders
  down
• To stabilise your stretch use one hand to either hold onto the side of the chair or place it under your buttock
• Tilt your head away from the stabilising arm
• Bring your ear towards your shoulder until you feel a stretch
• To intensify the stretch place your other hand on your head and gently use it to increase the stretch
• Hold for 30 seconds
• Repeat each side twice

See this stretch demonstrated in our Neck Flexibility Video

2. Levator scapulae muscle stretch

• Place your hand behind you back
• Lean your head away and forward you should feel a stretch through you shoulder and the back of your neck
• Hold for 30 seconds
• Repeat each side twice

See this stretch demonstrated in our Neck Flexibility Video

3. SCM muscle stretch

• Sit on your hand tilt you head away from that shoulder
• Turn towards the hand you are sitting on
• Gently tilt your head backwards until you feel a stretch through the front of the neck
• Hold for at least 20 seconds
• Repeat each side twice

See this stretch demonstrated in our Neck Flexibility Video

4. Mid back extension

• Lie on the floor
• Roll up a towel* and place it along your spine to the base of your neck let your arms rest out to each side and head rest back.
• Hold for the time recommended by your chiropractor
• Rest your arms out to the side
• Stretch for 10 minutes or as long as comfortable

*generally rolling a towel at the short edge is best but if it is uncomfortable try it with a few different thicknesses until you find one that is comfortable and provides a stretch through your chest

See this stretch demonstrated in our Mid Back Flexibility Video

5. Drink water

It might go without saying but water or lack of it can contribute to both your headache and even your tight muscles

6. Heat/Cold

Cold can help to dull your pain, heat will help to relax muscles. Which you use comes down to what feels best for your headache. If neither feels good try having a warm shower or bath followed by the previous exercises.

For more information about heat and cold therapy see our ice vs. heat blog.

7. Go for a gentle walk outside

Fresh air and gentle exercise can do wonders for a mild headache especially if it’s caused or aggravated by spending too much time working or on a computer. Exercise is also great for stress which is one  of the main causes of tension headaches.

Get outside and go for a half hour walk, take deep breaths all the way into your stomach. Allow your shoulders a neck to relax while you’re walking, even try stopping to do some gentle stretches during your walk.

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