Headaches - They're Not All Just in Your Head

Relaxation, Restoration, Education

This Week’s Feature: Headaches - They’re Not All Just in Your Head

What are headaches? Of course, most of us have suffered from a headache at some point in our lives and it’s highly likely that you already know what a headache is. Some headaches are mildly annoying while some are so debilitating that you may find yourself in a dark, quiet room with no relief no matter what you do - maybe you’ve tried a bag of frozen peas over your eyes or standing on your head. And of course there are several medications out there to help with headaches, but as most of us move towards more natural remedies to avoid some adverse side effects, popping a pill or injecting toxins aren’t always the best option. 

Before talking about how to best take care of yourself when you have a headache, let’s first discuss the types of headaches there are and how they develop (their pathophysiology) in the body.

Tension headaches: Tension headaches come from tense or tightened muscles in the neck and head. Tense muscles may come from a stressful event or bad posture, which may come from sitting at your desk hunched over all day to meet a deadline or finish that all-important project. Tension headaches might also come from habitually grinding your teeth or an injury such as whiplash or falling. These types of headaches can cause acute pain (quick onset, short-lasting at least until the muscles have relaxed) or might be chronic if not treated. Tension headaches are usually felt on both sides of the head (bilaterally) and are typically described as a throbbing or aching pain, although sometimes they can feel very sharp and intense. Sometimes it’s difficult to discern exactly which muscles are tense or where the pain is coming from.

Cluster headaches: Cluster headaches get their name from their frequency - they often occur in clusters or cyclical patterns. If you are getting cluster headaches, it’s likely you’re getting them for a period of time (this period can last from days to months) at the same time of day every day. If you’ve ever had one of these, it’s likely that you’ve had a feeling of wanting to bang your head against a wall due to the intense sharpness and excruciating pain they bring about. These types of headaches might also cause problems such as a runny nose or a red eye on the affected side. And they usually create a feeling of restlessness that makes their victims want to thrash around, rock back and forth or pace. Cluster headaches typically occur on just one side of the head (unilaterally) and come and go as they please, sometimes lasting up to 3 hours. The cause of cluster headaches is still unknown and isn’t usually triggered by anything specific such as hormonal changes or nutrition. However, drinking alcohol can certainly worsen symptoms of a cluster headache. It has been suggested that cluster headaches may be caused by a dysfunction in the body’s daily biological clock, which makes sense based on their frequency and duration (mayoclinic.org).

The Big Kahuna - Migraine Headaches: Migraine headaches have been reported by those who get them to be the worst possible type of headache due to their abilities to incapacitate their victims for hours, days and sometimes weeks at a time. Migraine headaches are usually accompanied by several symptoms including intense throbbing pain, visual auras, loss of vision, light sensitivity, nausea and vomiting. They are sometimes preceded by a tension headache. They are more common in women than they are in men. This is likely because of the many hormonal changes that women experience in their lifetimes compared to men, since migraines may be brought on by changes in the hormone, estrogen. Different foods, food additives (such as the sweetener aspartame or MSG), alcohol and medications might also trigger this type of headache. Like cluster headaches, the exact cause or its development in the body isn’t exactly known by doctors and the scientific community. However, when the blood vessels in the brain narrow (vasoconstriction) and then widen (vasodilation) quickly, it can put pressure on the connective tissue around the brain which leads to extreme pain. Some professionals have loosely associated migraines with individuals who have a hole in their heart, although that claim is not medically founded. There does at least seem to be a correlation between individuals with cardiovascular disease and an increase in the frequency and intensity of migraines.

Now that you know what the most common types of headaches are and what they might be caused by, what’s the best way to counteract or prevent these pesky and sometimes technical-knock-out-like symptoms?

Tension headaches are by far the easiest types of headaches to treat and prevent since their cause is established and well-known. To reduce tension in the head and neck muscles, there are several ways to make yourself feel better. 

In the short-term, stretching tightened muscles and/or using a topical solution such as a magnesium spray or arnica can help and in some cases, can reduce inflammation and its symptoms. Heat is also a great way to relieve tension headaches - so think; hot tub, hot bath, hot shower, hot/heating pad. Hot sun? Probably not since it’s not a direct source, but if you do decide to give it a whirl just be sure to wear your shades and sunscreen. Staying hydrated and drinking more water will also help to reduce tension headaches, especially if you’re out in the sun for long periods of time.

In the long-term, massages are incredibly effective at reducing tension and inducing feelings of relaxation, which of course means less stress. Talking to your massage therapist about exactly where you get the headaches and what you were doing when they started is helpful in being able to determine which muscles are the most affected and which to focus on in your sessions. If you’re going to use this route in headache treatment, keeping a “headache journal” is incredibly helpful...wouldn’t want you to get a headache just trying to remember when it started, what you were doing and where exactly the pain was. In fact, something like a “headache journal” is best to keep for all types of headaches if you find yourself getting them often since it’s then easily shared with your massage therapist, chiropractor, acupuncturist or medical doctor - really everyone who you’ve chosen to be part of your professional wellness team. 

Of course, it’s also incredibly helpful if you can reduce the amount of stressors in your life long-term. Easier said than done, obviously. But it’s a holistic approach that’s worth taking a look at as you move towards a healthier lifestyle and less pain. And that’s just better for everyone; most especially you.

Cluster headaches are more difficult to treat since their cause isn’t absolutely known, but it’s best to talk to your doctor. Your doctor may recommend treatments such as briefly inhaling 100% oxygen through a mask (“Cluster headache, I am your father”). Your doctor might also recommend the use of the supplement, melatonin. Melatonin is a hormone that is naturally produced by the body to regulate your sleep-wake cycle (circadian rhythm), so taking more of this supplement may help to keep the biological clock issue in check (mayoclinic.org). However, when adding any supplements or making changes in hormones and nutrition, it’s always recommended that you speak with your medical doctor first.

Migraine headaches are a bit easier to treat (or to prevent at least) if you know your triggers and what brings them on. And in that case, you can do your best to minimize triggers or participate/don’t participate in things that stave them off if you know one is on its way. If caught early enough before the onset of a migraine, regular massage can reduce the pain experienced during the headache and in turn, relieve other symptoms such as nausea and vomiting. Although you probably won’t want to be anywhere near another human being in the midst of an intense migraine - if you do make it out of the house or know a massage therapist who can come to you, lighter massage techniques and energy work such as acupressure and crainal-sacral therapy can help immensely with symptoms. For some, regular and low-impact exercise such as classes at Pure Barre are also a great preventative measure.

In conclusion, headaches are a pain in the neck. Or head, really. But they don’t have to put you down and out for long if you know how to prevent and treat them. 

Comments? Questions? Send a message to Kristin on Facebook, Instagram or contact her by phone - (720) 583-4464.

Researched and Written by: Kristin Garcia, LMT. Relaxing Restorations Massage Therapy, LLC. 

Resources:

Steiner Education Group, Trigger Point Theory & Rehabilitation Techniques. FCNH, Inc.; 2010. 77 p.

(2017, April 26). Migraine. Retrieved from mayoclinic.org.

(2017, August 9). Cluster Headache. Retrieved from mayoclinic.org.

Photo: Trigger Points. Real Bodywork, 2016. Version #4.3. www.realbodywork.com.