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5 ways to help get rid of headaches and neck pain

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Headaches are very common problems that many people suffer with. This blog will provide five tips to get rid of that headache!

There are many different types of headaches. At the clinics we see a lot of tension headaches, which is the headache you feel around your forehead and the back of the head. This can be brought on by sitting at a desk for most of the day working in front of the computer. Posture plays a huge role in these types of headaches, therefore it is important that your home desk is set-up correctly.

Tip 1: make sure to stretch your neck

The trapezius muscle is very big. They are at the base of the neck, and come down to your shoulders. To stretch this muscle take one hand and put it under your buttock, which is going to keep your shoulder down. Place your other hand on the top of your head, bend your head towards the opposite side, and you should start to feel a big stretch through the side of the neck.

As you put your chin down to your chest, you will then be able to feel the stretch more towards the back of the neck. Try to stay at least 30 seconds in this stretch, and it will help you to relax those big muscles that tend to get really tight.

Tip 2:  self massage 

There are the two muscles (temporal muscles) on each side of your head, which get really tight with tension headaches. Take the tip of your finger and place them on the side of your head, and carry out a rotation motion over this area.

By doing this you’re helping the muscle to relax. A slight variation is a stretch for the muscles; place the palm of your hand in the same area and lift up towards the ceiling.

Tip 3: chin tucks

Whilst sitting at your desk, if you notice your chin pokes out forward then this exercise will help.

This exercise can be carried out in sitting or standing against a wall. Place a finger on your chin, without moving the finger, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck. Hold for a few seconds then relax back to the starting position.

Tip 4: self release

Lit on your back with a towel rolled up under your neck. The pressure from your head on the towel, will allow the towel to press on the muscles at the back of the neck. These muscles being tight can create referral headaches, this exercise can help them to relax and stop the headaches.

Tip 5: nutrition plays a role

With tension headaches, staying hydrated is key. Make sure you drink enough water throughout the day and eat enough.

We hope this blog has given you a few ideas. Try some of these at home and when you start to feel a headache coming on. 

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