Unlocking the Mystery of Unlocking the Mystery of HeadachesHeadaches

Practical Solutions for Practical Solutions for Headaches and MigrainesHeadaches and Migraines

What is a Headache?What is a Headache? Headaches are unpleasant pains in

your head that can cause pressure and aching.

They can range from mild to moderate pain and usually occur on both sides of your head.

Forehead, temples, and back of the neck.

What is a Headache? What is a Headache? A headache can last anywhere from

30 minutes to a week. According to the Mayo Clinic, the most

common headache type is a tension headache.

Triggers for this headache type include stress, muscle strain, or anxiety.

Headache StatsHeadache Stats 91% of people with migraine cannot work or function normally

during an attack. 53% are severely impaired and often require bedrest. (Lipton, et al, Headache, 2001)

54% of people with migraine have at least one attack each month. 13% have one or more more attacks each week. (Steiner et al, Cephalalgia, 2003)

$31 billion is a conservative estimate of the economic cost from headache disorders in the U.S. each year (Schwedt et al, Headache 2009)

5.2 million emergency room visits each year are due to headache. (Vinson, Annals of Emergency Medicine, 2002)

Tension-type headache is the 2nd most common illness worldwide. Migraine is 3rd. (Steiner et al, Cephalalgia, 2003)

Migraine is the 7th highest cause of disability worldwide. It is by far the most disabling neurological condition. (Steiner et al, Cephalalgia, 2013)

Types of HeadachesTypes of Headaches Cluster Headaches Sinus Headaches Tension Headaches Cerbico-genic

Headaches Migraines

Cluster Headaches Cluster Headaches Most common between adolescence and middle age,

but can occur at any age.

There are two types of cluster headaches: episodic and chronic.

Avoiding certain foods and environments can prevent cluster headaches.

Cluster headache pain occurs on one side of the head, but can switch sides in some people, and is generally located behind or around the eye. It is described as a constant and deep burning or piercing pain.

Sinus Headaches Sinus Headaches Often confused with migraines, sinus

headaches co-occur with sinus infection

Symptoms like fever, stuffy nose, cough, congestion, and facial pressure

The pain usually intensifies with sudden head movement or straining

Treat the infection

Cervico-genic HeadachesCervico-genic Headaches Coming for the cervical spine or neck muscles Can mimic the cluster headaches Pain behind one or both eyes Coming from the deep occipital muscles Vertebral Segmental Dysfunction

What is a Migraine? What is a Migraine? Intense or severe, often have accompanying

symptoms in addition to head pain. nausea pain behind one eye or ear pain in the temples seeing spots or flashing lights sensitivity to light and/or sound temporary vision loss vomiting

Upper Crossed SyndromeUpper Crossed Syndrome

Upper Body Muscle Imbalance

Tight Chest Tight Posterior Neck Muscles Weak Mid-Back Weak Deep Anterior Neck Muscles

Forward Head PostureForward Head Posture Forward Head Syndrome

How much does your head weigh? Basic Physics

Other Related Pain Syndromes Shoulder Pain Mid-Back Pain Breathing Dysfunction

The Bowling Ball Analogy The Bowling Ball Analogy

““Text Neck” Text Neck”

PreventionPreventionAwareness, Correction and Awareness, Correction and

Ergonomics Ergonomics

Postural Awareness: “Sternum Postural Awareness: “Sternum Up”Up”

Workstation Ergonomics Workstation Ergonomics • The word ‘ergonomics’ comes

from the Greek words ‘ergon’ which means work, and ‘nomos’ which means natural laws.

• More specifically, ergonomics is the scientific study of designing the job and workplace to fit the worker, keeping in mind their capabilities and limitations.

• The Next WFS Webinar will be on this topic

From The Ergonomics E-Book From The Ergonomics E-Book

Micro-Break Card Micro-Break Card

Correcting the Upper Correcting the Upper CrossedCrossed

• Stretch the chest and shoulders • Stretch the posterior neck muscles • Strengthen/activate mid-back muscles • Strengthen/activate deep neck flexors (front of neck)

Chin RetractionsChin Retractions

• Place your finger on the front of your chin.• Then draw your chin away from your finger as you pull it in.• This is basically a nodding movement with your head as if

saying `yes' without dropping your head or looking down.• You should feel a gentle pull in the back of your neck as this stretches tight muscles there.• Repetitions: 2 to 3 slowly. Hold: Pause for a second or two when the chin is in. Frequency: Every 20 to 30 min when

sitting for extended periods of time.

Breugger’s Postural Reset Breugger’s Postural Reset

Position your body at the edge of a chair, feet pointed outward. Your weight should be on your legs and your abdomen should be relaxed. Tilt

your pelvis forward, lift your sternum, arch your back, tuck your chin and drop your arms.

Move your hands apart from each other while simultaneously rotating your palms out, straightening your arms, and pinching your shoulder blades together as your hands backward.

Take a few deep-cleansing breaths. Hold this stretch for several seconds, return to the start position and repeat 3-6 times, twice per day or as directed.

Alternately, this exercise may be performed standing.

Posterior Neck Stretches Posterior Neck Stretches

• Stretch 1: Upper Trapezius• Rotate head to the left, reach over with right hand and lightly

stretch towards your right. Perform on both sides • Stretch 2: Levator Scapulae

• Look down towards your right shoulder/chest• Reach right hand over to left side of head and lightly stretch.• Perform on both sides

• 3 sets of 20 second holds for both stretches

Chest/Shoulder StretchChest/Shoulder Stretch

• 2 Different types of chest/shoulder stretches available • Perform 3 sets and hold each set for 20 seconds

The Wall Angel The Wall Angel

• Stand against wall, with back flat against the wall • Feet about a foot away from the wall • Without arching your low back slide the arms all the way up and all the way down the wall without losing your posture• Perform 3 sets of 8 repetitions

Anti-Inflammatory NutritionAnti-Inflammatory Nutrition

www.deflame.com www.deflame.com

Any Questions? Any Questions?

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