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Are you looking for a natural way to treat your headaches? Do you want to know the types of headaches? Or are you looking for the best physical therapy exercises for headaches? No need to worry, your search ends here. Here is your detailed blog about headaches, their types, and how physical therapy can manage them. It also contains the top 5 exercises that will help you manage your headaches. Let’s explore. 

According to a survey done by the World Health Organization (WHO), 40% of the world’s population suffers from headaches, which is approximately 3.1 billion people. Even though medications are the most preferable way to cure headaches, physical therapy offers better solutions. In this blog, we will learn about different types of headaches and how physical therapy can help you manage them. 

What is a Headache?

Headaches are a type of sharp, dull, or constant pain in the head or face that occurs due to irritation in pain nerves. They are so common like back pain that almost everyone has suffered from them at some point in their life. According to research, there are 200 different types of headaches. There are high chance that 1 out 5 people reading this blog might be suffering from one of them. The headaches are mainly categorized into 2 parts – primary and secondary headaches. 

Primary Headaches

These are a category of headaches that are not caused by any underlying issue but originate in the head itself. They are persistent and recurrent headaches that are not a symptom of other problems. The main reason for this category of headaches is considered the overactivity of or overload on the pain-sensitive nerves, muscles, blood vessels, etc. There are many types of headaches in this category. They are:

1. Tension-type headaches
2. Cluster headaches
3. Migraine headaches

Another factor that can cause primary headaches is your lifestyle. If you lack proper sleep, have poor posture, drink alcohol, consume nicotine, skip meals, or live a sedentary lifestyle then you can get primary headaches. They are not usually dangerous but can disturb your daily life. 

Secondary Headaches

Opposite to primary headaches this category of headaches is caused by unaddressed issues. There are many types of headaches in this category. Most of them are not dangerous but some of them are life threatening. If you treat the underlying condition these headaches will go away. The unaddressed issues can be dehydration, medication overuse, head injuries, bleeding in the brain, etc. Secondary headaches include:

1. Dehydration headache
2. Medication overuse headaches
3. Sinus headaches
4. Spinal headaches
5. Cervicogenic headaches
6. Thunderclap headaches

Leaking of spinal fluid, sudden rise in blood pressure, or reversible cerebral vasoconstriction syndrome are also some of the serious issues behind secondary headaches. Both categories of headaches can be treated with physical therapy for headaches. 

Types of Headaches and What Causes Them

Above we read about what headaches are and their categories. It also included types of both primary and secondary headaches. We already know what are the main causes of primary and secondary headaches. Now, we will go in-depth to see what causes each type of headache. Let’s understand. 

Tension-type Headaches

Tension-type headaches are the most common type of headaches. Almost everyone suffers from these types of headaches. It feels like a tight band is wrapped around your head. Stress, anxiety, poor posture, eye strain, etc. cause muscle tension in the head that leads to tension-type headaches. 

Cluster Headaches

As the name suggests, cluster headaches are a type of headaches that happen in a certain pattern. It is more common in males compared to females. The exact cause behind the cluster headaches still remains unclear. However, alcohol, smoking, and disrupted sleep schedules can trigger cluster headaches too. 

Migraine Headaches

Migraine headaches or migraines are one the most painful headaches. It is a neurological condition that happens in four phases – Prodrome, Aura, Headache, and Postdrome. Several factors can trigger migraine attacks including strong smells, motion sickness, loud noises, head trauma, hormonal changes, alcohol, etc. 

Dehydration Headaches

We can easily know what type of headache this is by simply just looking at the name. Dehydration headaches happen when your body lacks sufficient fluid which leads to reduced blood pressure to carry oxygen to the brain. Insufficient fluid intake, excess consumption of caffeine, and excess urination due to certain medical conditions trigger dehydration headaches.   

Medication Overuse Headaches

Medication overuse headaches are a type of secondary headaches that mainly occur due to overuse of medication to treat primary headaches. It is like a side of medicine. If you have migraine then there are high chances you will have medication overuse headaches. MOH is one of the best examples to show why we should choose headache physical therapy. 

Sinus Headaches

Sinus headaches are recurrent headaches that are associated with sinus issues. If you are having pain in your forehead along with fatigue, nasal congestion, redness, stuffy nose, swollen cheeks, and pressure behind your eyes then you are suffering from sinus headaches. Sinus infections, nasal polyps, deviated septum, and pollution trigger this type of headache. 

Spinal Headaches

Spinal headaches are secondary headaches. The main reason for spinal headaches is leakage of the cerebrospinal fluid that happens due to a lumbar puncture or spinal tap. In some cases, epidural anesthesia also causes spinal headaches. Common symptoms of this are headache when you sit or stand, nausea, neck pain & stiffness, etc. 

Cervicogenic Headaches

Cervicogenic headaches are secondary headaches that point toward underlying issues in the upper back and neck. These headaches originate in the cervical spine and climb up to your head. The main factors that trigger cervicogenic headaches are nerve irritation, muscle tightness, and stiff neck joints.

Thunderclap Headaches

As the name suggests thunderclap headaches have no prior warning signs like migraine or other headaches they come all of a sudden like thunder. However, in many cases, they are a warning sign of an underlying issue. Thunderclap headaches are both primary & secondary. Primary ones are normal but secondary ones can be a sign of life-threatening issues. 

How Physical Therapy Helps Manage Headaches

We know about different types of headaches and what causes them. Medicines are still the most preferable way to deal with headaches. However, physical therapy is becoming a promising way to deal with different types of headaches, especially migraine and tension-type headaches. Let’s understand how physical therapy can help you deal with headaches. 

Increase Strength

Indirectly, strength is one of the main reasons for headaches. When you don’t have enough strength you are not able to control your neck and upper back which leads to poor posture which is one of the reasons for headaches. Physical strength can increase your strength which will help you manage headaches and can even reduce the frequency of persistent headaches. 

Increase Neck Mobility

Reduced neck mobility is one of the top reasons for headaches in modern times. With the rise in technology, a lot of people are having sedentary lives that cause mobility problems in different parts of the body. Neck mobility issues are one of those. Neck stiffness radiates pain in the head. Physical therapy can reduce this stiffness through manual therapy and exercise and help you get rid of headaches. 

Better Posture

If you don’t have a good posture then you are more prone to get persistent or recurrent headaches compared to others. If you are driving a lot or spending too much time looking at the screen without taking frequent breaks then you will eventually have a forward head, rounded shoulder, etc which will cause pinching of nerves in your upper back which leads to headaches. Physical therapy can help you regain your strength, improve your posture, and treat your headaches. 

Relieve Stress

The growth of stress-related headaches is becoming a major concern nowadays. Both physical and emotional stress can cause headaches like tension-type headaches, migraines, and even cervicogenic headaches. Painkillers can work but do not provide permanent relief. In such cases, physical therapy is the game changer. It can relieve your stress by releasing hormones like endorphins, serotonin, etc., and help you reduce headaches. 

Education on Triggers

Unknowingly, people do things or eat food or have a lifestyle that constantly triggers headaches. Educating patients on such triggers is very important as it can save them from not only headaches but also other issues. Physical therapists can educate them about what to eat, sleeping in the right position, lifestyle changes, etc. They can even teach them some exercises that will help them reduce headaches. 

Reduce Dependency on Medication

We have already read about medication overuse headaches. We know how overusing medications for other conditions can trigger headaches. The more medications you use the more you become dependent on them and even your headache will become severe and frequent. However, physical therapy can reduce the dependency and promote natural ways of tackling headaches. 

Physical Therapy Exercises for Headaches

We read about how physical therapy for headaches can help you manage them. Now we move on to top physical therapy exercises and stretches for headaches and how to perform them. These exercises will not only help you get rid of headaches but also improve your overall lifestyle. Let’s take a look. 

Upper Trapezius Stretch

Upper trapezius stretch is a good exercise as it can relieve tension, increase flexibility, improve posture, and offer relaxation that ultimately leads to headache relief. It targets the upper trapezius muscle that runs from the shoulder blade to the back of the skull. 

How to Perform:

1. Stand with your feet hip-width apart or sit on a stable surface. 
2. Keep your spine straight.
3. Fasten your right hand overhead to the left side of the skull.
4. Stretch your head towards your right elbow. 
5. Hold it for 10 – 20 seconds. 
6. Switch the hands and repeat the same but to your left side. 
7. Do this exercise 2 to 3 times. 

Neck Rotation Stretch with Overpressure

Performing neck rotation stretch with overpressure is helpful in curing headaches as it increases flexibility, reduces neck stiffness, improves blood circulation, and improves posture. It targets scalene muscles and trapezius. 

How to Perform:

1. Sit on a stable surface.
2. Keep your spine straight, look forward, and tuck your chin in. 
3. Rotate your face to your left with gentle pressure from your hand.
4. When you reach the end point then hold that position for 2 to 3 seconds. 
5. Return to the starting position. 
6. Repeat the same on the opposite side. 
7. Do this 10 to 20 times. 

Chin Tucks

Chin tucks relieve tension, keep your head balanced above your spine, improve flexibility, and relieve neck tension. All of these reduce headaches. Chin tucks stretch deep cervical flexors so that these muscles become strong. 

How to Perform:

1. Start by sitting tall or standing with feet hip-width apart. 
2. Keep your head straight. 
3. Bring your chin towards your chest.
4. Keep your jaws relaxed and hold this position for 2 to 3 breaths. 
5. Get back to the starting position. 
6. Repeat this exercise for 10 to 20 times.  

Cat-Cow Stretches

Cat-cow stretches are very easy to perform and offer various benefits including spinal flexibility, improved posture, stress reduction, and better blood circulation. It targets the spine, shoulders, hips, and pelvic floor. 

How to Perform:

1. Kneel on the floor and put your hands on the floor in front of you. 
2. Keep your back straight. 
3. Inhale and stretch your spine toward the sky in the cow pose. 
4. As you exhale, shift to cat pose – stretch your spine towards the ground. 
5. Keep yourself relaxed and repeat this exercise for 10 to 20 times. 

Shoulder Rolls

Shoulder rolls mainly target the rotator cuff – a group of muscles responsible for keeping shoulder joints stabilized and the trapezius – a muscle that controls shoulder blades. It increases flexibility, reduces stiffness in the shoulders, and improves blood circulation. 

How to Perform:

1. Stand with your feet hip-width apart. 
2. Hang your arms at the sides of your body. 
3. Pull your shoulders towards your ear.
4. Move them back, squeezing your shoulder blades together. 
5. Complete the rotation. 
6. Repeat this 10 to 20 times.
7. Change the direction of rotation and repeat the same. 

Conclusion

In the end, we can say that physical therapy for headaches is much more effective compared to others. It has no side effects like medications, promotes natural healing and long-term solutions to headaches, and also improves the quality of life. For the best headache physical therapy, you will need the best physical therapists. You can find them at Town Physical Therapy. Here we have board-certified experts. They hold experience of more than a decade of offering quality physical therapies for headaches. In addition to our physical therapy services, Town PT also offers occupational therapy, chiropractic care, shockwave therapy, dry needling, acupuncture, and more. For all your physical therapy needs you can visit your nearest Town PT center. Our centers are located at Paramus, Maywood, Bergenfield, Clifton, and Emerson. 

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