The Best Posture Exercises for Headache Relief | Chiropractor for Headaches in Branson, MO
Hi, I’m Dr. Hill, owner and CEO of Hill Family Chiropractic. This video will discuss how your posture can lead to headaches. Posture issues, such as a forward head position or twisting and shifting of the body, can cause tension and stress in the muscles around the spine. This tension can tug and pull on the nerves, leading to inflammation and, ultimately, headaches. These issues can stem from various causes, including car accidents, sports injuries, and slips or falls. However, daily activities such as work, sleep, hobbies, and particularly our workstations at home, which contribute to what is commonly referred to as ‘tech neck,’ are frequent culprits.
Demonstrating Postural Stress
Our assistant Michael is demonstrating typical posture when working at a computer. Commonly, the head starts moving forward, and the shoulders begin to round inward. This internal rotation closes everything up inside, tugging and pulling at the muscles between the shoulder blades and extending up into the neck and head, which can cause tension around the nerves and result in inflammation and headaches.
Temporary Relief Techniques
One method to temporarily relieve this tension is massage. Massage helps release lactic acid build-up and eases muscle tension. We have a great massage therapist who assists patients regularly with this. Additionally, tools like massage guns and techniques such as Trigger Point Therapy and Active Release Technique (ART) are very effective. In ART, for example, you apply pressure, not straight down but slightly pulling the tissue down, while the patient tucks their chin. This action stretches the muscles, and then as they lift their head, you apply pressure again. This technique helps release a lot of the tension but, unfortunately, it addresses only the symptoms, not the root cause.
Ergonomic Changes and Exercises
To address the underlying issues, it’s crucial to change ergonomics and incorporate specific exercises. Most daily activities, like doing laundry or dishes, involve working in front of us, causing internal flexion and rotation. This continuous posture leads to a ‘long stretch’ in the muscles, building up lactic acid and causing headaches.
Exercise Tips:
- Posterior Translation: Place your hands behind your head, interlock your fingers, and resist as you push your head back. This exercise strengthens the muscles that counteract forward head posture. Repeat this 10 to 20 times, a couple of times a day.
- Brugers Exercise: Perform this seated or standing. Extend your arms and rotate them back while simultaneously extending your head back and pushing your chest forward and up. This exercise stretches out the front and works on the flexion caused by forward-leaning activities.
- YTW Exercise: This is excellent for the shoulder blades and neck. Start with the arms in a ‘Y’ position, making sure they are externally rotated, and squeeze back. Move to a ‘T’ and then a ‘W’ formation, focusing on squeezing the muscles between the shoulder blades.
These exercises are great for anyone, especially those working at desks or those with neck injuries. If you continue to experience headaches despite these exercises, a more in-depth evaluation might be necessary to examine the spine’s structure and address any imbalances. At Hill Family Chiropractic, we are ready to assist and explore further treatments to enhance your nerve flow and overall health. Remember, you are stronger, healthier, and happier with us.
