HEADACHES 

Headaches have many causes.  Discussed below is one of the most common.

Tension Type Headaches

According to the International Headache Society[i] and the World Health Organisation (WHO)[ii] three of the most prevalent forms of headaches are migraine, tension type headaches and cluster headaches.  This article focuses on Tension Type Headaches.

Tension type headaches are typically experienced on both sides of the head with a pressing, tightness or band-like quality to them.  Pain travelling to and from the neck has also been reported.  The pain intensity tends to be mild to moderate and the symptoms are not generally aggravated by exertion or activity.  There tends not to be any accompanying vomiting or nausea BUT there may be either photophobia (light sensitivity) or phonophobia (sound sensitivity).

There are three subgroups:

1. Infrequent Episodic Tension Type Headaches: experienced approximately 1 day per month/less than 12 days per year
2. Frequent Episodic Tension Type Headaches: at least ten episodes of headache experienced between 1-14 days per month for more than 3 months a year
3. Chronic Tension Type Headaches: headaches experienced on 15+ days per month for at least 3 months a year lasting hours to days or is unremitting.

WHO has reported the cause of these Tension Type Headaches is often due to stress and muskuloskeletal disorders (pain from muscles, tendons, ligaments, bones).

Important things you can do now at home and work:

• Consider using a vertical mouse and keep it close to the edge of desk nearest you
• If you use a laptop, consider a separate keyboard and ensure your computer screen is at the correct height – if not prop it up with a stand or some books
• Bring your chair in close to your desk and relax your back against it
• Take regular breaks to stand, walk, stretch and importantly breathe…
• Avoid alcohol
• Limit caffeinated drinks, sugar and chocolate
• Stay well hydrated
• Keep your neck warm especially if there’s a draft or airconditioning
• Breathe deeply into your abdomen not just your upper chest – as you breathe in your tummy should push out
• Consider a heatpack across the shoulders which is especially good at the end of the day
• Stretches for the neck, shoulders and hips can all be very beneficial. If you are unfamiliar please seek advice from your local osteopathic professional
• Practice good sleep hygiene – if you’re unfamiliar with this topic stay tuned as more information on this topic will follow soon..
• Consider the Calm App and Headspace to help unwind the mind and release stress

NEED MORE HELP:  Osteopaths are highly skilled professionals with an in depth knowledge of the musculoskeletal system and in the UK osteopaths are recognised by the National Health System (NHS) as allied health professionals[iii]. Taking a hands on approach and giving sound advice, osteopaths can help relieve tension in the muskuloskeletal system, improve posture, and help the adaptability and efficiency of the body as a whole, so you can get on with your day and enjoy your life.

[i]https://ihs-headache.org/wp-content/uploads/2020/05/ICHD-3-Pocket-version.pdf

[ii]https://www.who.int/news-room/fact-sheets/detail/headache-disorders

[iii] https://www.uco.ac.uk/about-osteopathy