Self-Care to Reduce Headaches

Chronic headaches usually result from multiple factors. You can decrease your headaches by reducing these factors: tension in your neck and shoulders, excess life stress, hormonal imbalances, unexpressed emotions, or toxic reactions to medications or alcohol. Keeping a headache \"log\" can help you determine any patterns that may be contributing to your headaches.

Note: If you were previously headache-free and you begin to experience headaches, consult a healthcare practitioner to rule out a serious medical condition.

1. Muscle tension is often the culprit in chronic headaches. Regular massage is one of the most effective methods of relaxing muscles.

2. Gently and frequently stretching your neck and shoulders can also help relieve muscle tension. Here are a couple of stretches to get you started:

  • Shoulder Shrug: Sit straight with your shoulders relaxed. Inhale and squeeze your shoulders up toward your ears. Hold tightly for several seconds and relax as you exhale. Repeat several times.

  • Neck Stretch: Still sitting straight, exhale and let your neck drop forward. Relax for about 2 seconds, then lift your head to the center. Let your head drop to one side, relax, and return to center. Repeat to the other side. Do the whole sequence 5 to 10 times, the more often the better.

3. Exercise, whether aerobic, yoga, tai chi, or some other activity, can help reduce your stress and tension.

4. Drink plenty of water and eat a balanced diet to help keep your system in balance.

5. If you work at a desk, make sure your computer is set up correctly to prevent eyestrain and strain on your neck muscles. Seek help from your ergonomics department at work. Here are a few ergonomic tips:

  • Position your chair and keyboard so that your thighs and forearms (when typing) are parallel to the floor.

  • Position the keyboard height so that your wrists are straight and level when typing.

  • Place the keyboard close enough to you that you don\'t have to stretch forward to reach the keys. Keep the mouse close to the keyboard where you don\'t have to reach to use it.

6. Stress counseling may help you learn to relax and let go of things you can\'t control.

Carol Wiley, LMP, is a massage therapist in Bellevue, WA. Visit http://www.bellevuemassagetherapy.com for more information about massage, wellness, and self-care (including stretching, exercise, stress management, and more).

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