Most people’s headaches are usually classified as primary headaches. Primary headaches are those that do not have an obvious cause, meaning the headache itself is not caused by another medical condition. Common types of primary headaches include migraines, tension headaches, and cluster headaches. Primary headaches are not life-threatening, but they can severely impact daily life, preventing people from concentrating at work or relaxing. In this article, OneEssential physical therapists will guide you through the essential knowledge about primary headaches and the corresponding relief treatment strategies.
Types of Primary Headaches
Common types of primary headaches include:
Migraines
Migraines are a neurovascular disorder that typically affects one side of the head. The pain can occur in the front, back, or sides of the head, and is characterized by throbbing pain. If you experience pain that pulses with your heartbeat or pulse, it is likely a migraine. In addition to the pain, migraines often come with nausea, vomiting, and sensitivity to light and sound.
Tension Headaches
Tension headaches are the most common type of primary headache. Unlike migraines, tension headaches cause a persistent, compressive, and tight feeling, with pain typically occurring on both sides of the head.
Tension headaches are primarily caused by tight and stiff muscles in the scalp or neck. The reasons for neck muscle tightness are varied, but common causes include stress or poor posture related to work or lifestyle. Therefore, if you also experience pain or discomfort in your neck or upper back, your headache is likely to be a tension headache.
Cluster Headaches
Cluster headaches are the most severe type of headache. The pain usually comes on suddenly, lasting from 15 minutes to 3 hours, and then abruptly stops. The likelihood of experiencing cluster headaches is relatively low, and the pain is typically focused around one eye. These headaches are called “cluster” headaches because they occur in a cyclical pattern, often at the same time each day. Pain is usually accompanied by specific symptoms such as tearing, eye redness, nasal congestion, runny nose, facial sweating, and eye swelling.
The exact cause of cluster headaches is not clear, but most experts believe it may be related to a disruption in the body’s internal clock. In terms of treatment, cluster headaches often require more potent medications and may even be treated with oxygen therapy to alleviate the pain.
Secondary Headaches
Unlike primary headaches, secondary headaches are caused by other underlying health conditions. The headache is a symptom of these conditions. Common causes of secondary headaches include neck injuries, sinusitis, high blood pressure, and even brain tumors. Conditions like meningitis or abnormalities in brain blood vessels can also lead to secondary headaches.
Common Causes of Headaches
While secondary headaches usually have a clear cause, primary headaches do not. However, based on clinical diagnosis experience, the following are common headache triggers:
Stress
Whether it’s work pressure, tense relationships, or anxiety in life, these factors can lead to tension headaches. Stress causes muscle tightness, especially in the shoulders and neck, increasing the likelihood of a headache.
Hormonal Fluctuations
Hormonal changes can trigger headaches, such as during menstruation, pregnancy, or menopause. This is why headaches are more common in women than in men, as estrogen fluctuations affect the expansion and contraction of blood vessels in the brain, triggering migraines.
Poor Posture
Maintaining an incorrect posture for long periods, such as looking down at your phone or sitting at a desk for hours, places stress on the neck and shoulder muscles, causing tightness that can lead to tension headaches.
Lack of Sleep or Excessive Sleep
Not getting enough sleep prevents the body from resting and recovering properly, leading to nerve system fatigue that triggers migraines. However, oversleeping can affect serotonin production and also trigger migraines.
Headache Treatment and Relief Methods
For common headaches, especially tension headaches or migraines, over-the-counter pain relievers are often effective in relieving pain. Common pain medications include ibuprofen and paracetamol, which can quickly reduce pain with relatively few side effects. However, if you are a chronic headache sufferer, frequent medication use may interfere with your brain’s pain perception, potentially leading to rebound headaches, where you need stronger pain relievers. Therefore, OneEssential recommends a combined treatment plan that includes physical therapy to reduce medication dependency and relieve headache symptoms.
Physical Therapy for Headaches
Physical therapy has become a popular treatment for headaches, as more studies show that relying solely on medications can cause severe dependency side effects. Combining medication with physical therapy has been proven to more effectively reduce the frequency and intensity of migraines and tension headaches. OneEssential’s physical therapists typically use the following methods to alleviate headache symptoms:
- Cervical Spine Exercises: The C2-3 high cervical joint is commonly linked to headaches, especially when prolonged use of a computer may increase joint stress.
- Neck and Upper Back Stretching: Poor posture or incorrect movement patterns often increase muscle tension.
- Shoulder and Neck Muscle Strengthening: Lack of exercise is common among city dwellers, especially those with high office stress. Muscle support is vital.
- Acupuncture: Improves blood circulation and relaxes muscles.
- Shockwave Therapy: Stimulates deep muscles and cervical joints, promoting cell repair and pain relief.
When to Use Prescription Medications?
If over-the-counter medications do not effectively control your headache or if you experience severe migraines or cluster headaches, a doctor may prescribe medications like sumatriptan, which affects brain chemicals to reduce migraine intensity and frequency. Other medications like anticonvulsants and antidepressants have also been shown to prevent headaches effectively.
Preventing Headaches by Improving Daily Habits
Preventing headaches is more important than treating them, especially for those who frequently experience headaches. Developing healthy habits can significantly reduce headache occurrences. Here are some effective headache prevention methods:
Get Enough Sleep
Both insufficient and excessive sleep can trigger headaches. Maintaining regular sleep schedules and getting 7-8 hours of sleep will effectively reduce the risk of headaches. Avoid using your phone before bed to improve sleep quality.
Avoid Headache Triggers
Everyone has different headache triggers. We recommend keeping a record of your headaches to identify specific triggers. Common triggers include certain foods (like chocolate and alcohol), stress, and weather changes.
Regular Exercise and Massage Relief
Moderate exercise promotes blood circulation and reduces muscle tension, which is particularly effective for preventing tension headaches. Exercise also reduces stress and helps the body release endorphins, all beneficial for preventing headaches. Whether it’s a light walk or more intense aerobic exercise, it helps keep your mind sharp and reduces headache frequency.
Good posture reduces neck and shoulder stress, lowering the chances of triggering tension headaches. This is especially important for those who work at a desk for long hours.
Massaging tight muscles helps promote blood circulation and relieves headaches. Stretching exercises, such as yoga or specific neck stretches, can also effectively prevent headaches.
OneEssential teaches you how to relieve headaches.
Mind Your Diet and Hydration
Dehydration and fluctuating blood sugar levels are common headache triggers. We recommend maintaining a balanced diet, avoiding prolonged periods without eating, and ensuring adequate water intake. Be mindful of your caffeine consumption; if you frequently drink coffee to avoid headaches, observe whether you are consuming more over time. This could be a sign of caffeine withdrawal headaches. Gradually reduce your intake to avoid rebound effects.
Relaxation and Meditation: Relaxing Your Mind and Body
Practicing relaxation techniques like deep breathing and meditation are highly effective for alleviating tension headaches. These methods reduce muscle tightness, relax the nervous system, and relieve stress-induced tension headaches.
Bad Posture
Maintaining poor posture for long periods, such as looking down at your phone or sitting at a desk, puts pressure on the neck and shoulder muscles, leading to tension and stiffness, which can cause tension headaches.
Sleep Issues
Insufficient sleep leads to inadequate rest and recovery, overloading the nervous system and causing migraines. But don’t sleep too much either, as excessive sleep can affect serotonin production, triggering migraines.
- Individual physical condition and age: Older individuals typically require a longer recovery time because the plantar fascia loses some elasticity with age, and the healing process slows down. Muscle training efficiency also decreases with age.
- Timeliness and appropriateness of treatment: The earlier effective treatment is applied, the faster the recovery. Incorrect treatment or neglecting the issue can worsen the condition and prolong recovery time.
- Daily activities and lifestyle habits: If a patient cannot avoid long periods of standing, walking, or engaging in high-impact activities, the plantar fascia will continue to bear pressure, affecting the recovery process. Adjusting daily activities and reducing the load on the feet is crucial for recovery.
Understanding and identifying ways to avoid these triggers can significantly reduce the occurrence of headaches. If you’re unsure how to effectively track and observe your triggers, consider joining OneEssential’s headache management plan. We provide complete headache tracking and will help you identify and manage your headache triggers effectively.