How to… Avoid and Relieve Tension Headaches with Chiropractic Care
Tension headaches, lasting for hours or even days, are often caused by stress, poor posture, and muscle tension in the neck/shoulders and are something that I regularly treat in my clinic. Instead of relying on painkillers, chiropractic care offers natural, effective ways to relieve tension headaches, and understanding what triggers them can help you take preventative measures:
– Poor posture – Slouching, hunching over screens, or craning your neck forward can strain muscles and lead to headaches.
– Trigger points – Knots or tight bands in the neck/shoulders can refer pain to the head.
– Spinal/Joint Dysfunction in the neck can irritate nerves and contribute to headaches.
– Eye strain – long periods of screen use can cause tension in the forehead, temples, and neck.
Maintain Proper Posture and Support Your Neck While Sleeping
Bad posture is a major contributor to tension headaches, with forward head postures (tech neck) putting excessive strain on the muscles of the neck/upper back; always try to keep your ears aligned with your shoulders when looking at screens/reading, and adjust your screen to eye level . Take frequent breaks from sitting, resetting your posture every 30-45 minutes.
Try sleeping with an orthopaedic pillow, particularly if you wake up with headaches/neck stiffness – these pillows are designed to support the natural curve of the neck, reducing strain on muscles.
Chiropractic Treatment
Chiropractic care is highly effective in treating tension headaches by addressing the root cause. Treatment aims to correct spinal dysfunction, relieve muscle tension, and enhance nervous system function, allowing the body to heal naturally.
I also often use a technique called dry needling (medical acupuncture) to deactivate trigger points that cause headaches, improving blood flow and oxygenating tight areas to speed up healing.
Providing a programme of gentle stretching/strengthening exercises to help relieve stiffness in the spine is also important to reduce the occurrence of symptoms and help to prevent future pain.
Managing Stress
Stress is a common trigger for tension headaches. Managing stress through relaxation techniques, such as deep breathing exercises, mindfulness and meditation, can help prevent muscle tightness and reduce headache frequency.Tension headaches don’t have to disrupt your life.
By improving posture, using an orthopaedic pillow, getting regular chiropractic care, following a bespoke exercise plan, and managing stress, you can prevent and relieve headaches naturally. If you experience frequent tension headaches, consider scheduling a chiropractic visit to address the root cause and get personalised treatment.
Your body will thank you! And remember, all readers of the Kibworth and District Chronicle get 20% discount off the initial consultation (see my advert in this edition to book).
Dr Tracy Dixon
Talako Therapies – 07870 645076
Kibworth Mead Academy Spring 2025
