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Headaches: Can They Really Be Prevented?
Suffering Loss: How Massage May Help Those Who Are Grieving
Headaches: Can They Really Be Prevented?
By Elizabeth Nelson, LMT
06/18/2011
At some point in their life, everyone will experience a headache. For some, a headache is a rare and trivial matter, for others, a chronic nightmare. Headache symptoms range from the mild pain and throbbing of a tension headache to the excruciating agony, sensitivity to light, and nausea of a migraine.
Why Me?
There are many possible causes for the typical headache, the most common often being trigger points/knots in neck, shoulder and/or jaw muscles, many times due to:
· Stress
· Tension
· Postural issues
· Temporomandibular joint disorders
Tightness in certain neck muscles may impinge on small arteries that bring blood to your head, causing pain and impacting mental function through a lack of oxygen to your brain.
Other reasons may be related to:
· Allergies
· Sickness
· Lack of sleep
· Poor nutrition
· Dehydration
· Withdrawal from caffeine or other substances
· Weather (1)
In all of these cases, your body is trying to let you know there is a problem! The majority of people will try to cover up the symptoms of a headache by taking medication, but this does not treat the real issue - the root cause of the pain. Although over-the-counter (OTC) medicine may be practical for temporary relief of the occasional headache, overuse of pain relievers can also increase the number and extent of headaches (2) and eventually lead to liver damage (3). Masking the pain with drugs does not help with chronic conditions and the safety of these medications is constantly coming under scrutiny with new guidelines and warnings being issued (4). So what is a person to do???
There Must be a Better Way...
A more beneficial choice to treat the pain of a headache is to identify what is causing it and correct the root problem. Depending on the issue, this may involve the help of a massage therapist, chiropractor, doctor, or other professionals.
Many times the cause of a headache is as simple as tension and knots in the upper body. The normal stress of life, occupational repetitive motion, carrying a large purse, athletic endeavors, heavy school backpacks, and bad posture are all common sources of gradually developing myofascial* constrictions. In our tech-driven age, many spend their time hunched over computers, laptops, smartphones, mp3 players, digital book readers, and portable game systems, resulting in rounded shoulders, forward head posture, and other problems which cause muscle imbalances and produce pain. Sitting too much may lead to posterior pelvic tilt, kyphosis of the thoracic vertebrae, and increased shoulder/neck problems (5). Postural issues can chronically increase tension on certain muscles while weakening others, distorting proper muscle function and leading to constrictions in the fascia*.
(*Fascia is the connective tissue that surrounds & supports all aspects of the body.)
The most commonly affected muscles that may refer pain and cause headaches include:
· Upper trapezius (shoulders/neck)
· Sternocleidomastoid (neck)
· Scalenes (neck)
· Suboccipitals (neck)
· Masseter (jaw)
A good first step in treating reoccurring headaches would be to see a knowledgeable massage therapist. They can give you a clinical assessment, form a plan for treating postural deviations and misalignment, start working on the muscular issues you may have, suggest some exercises and stretches that you can do at home, or refer you to a physical or occupational therapist for more in-depth treatment.
And the Answer Is...
Yes! It is possible to avert a lot of those pesky headaches! Some common sense comes into play with headache prevention, although ultimately, even those who are diligent to take care of themselves may still sporadically suffer an occasional minor headache. Here are some basic guidelines for overall wellness and headache prevention:
· Reduce stress in your life, or do not let unavoidable stress “get” to you
· Eat properly for your body
· Stay hydrated with pure, filtered water that is free of chlorine, fluoride, or other contaminants
· Get plenty of restful sleep
· Exercise frequently
· Address any allergies you may have, optimally through natural means
· Remain flexible or increase flexibility through Active Isolated Stretching
· Attend to any postural issues which cause muscle tension & knots
· Relieve muscular and emotional tension through massage
As the saying goes - “An ounce of prevention is worth a pound of cure.” Being proactive in preventing headaches will not only help with avoiding headaches, but will increase your overall health and well-being.
Further Reading:
http://www.mercola.com Natural solutions & tips for healthy living
“Massage Therapy and Frequency of Chronic Tension Headaches”, 2002 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447303/
“Migraine Headache”, 2011 http://www.physio-pedia.com/index.php5?title=Migraine_Headache
“A Massage is Proven to Relieve Psychophysiological State of Patients with Chronic Headache” http://www.massagemag.com/News/massage-news.php?id=9395&catid=81&title=a-massage-is-proven-to-relieve-psychophysiological-state-of-patients-with-chronic-headache
“Research Exclusive: Psychological Side of Headaches Improves with Massage Therapy” http://www.massagemag.com/News/massage-news.php?id=9025&catid=264&title=research-exclusive-psychological-side-of-headaches-improves-with-massage-therapy
“Trigger Point Pilot Study: Hands-On Therapy for Headaches” http://www.massagemag.com/News/massage-news.php?id=6252&catid=1&title=trigger-point-pilot-study-hands-on-therapy-for-headaches
“5 Things to Avoid if You Get Migraines”, 2010 http://www.massagemag.com/News/massage-news.php?id=10153&catid=16&title=5-things-to-avoid-if-you-get-migraines
References:
1. “Air Temperature, Pressure Contribute to Headache”, 2009 http://www.massagemag.com/News/massage-news.php?id=6162&catid=1&title=air-temperature-pressure-contribute-to-headache
2. “Consumer Reports Urges Chronic Headache Sufferers to Examine Their Use of Pain Relief”, 2008 http://www.massagemag.com/News/massage-news.php?id=3986&catid=133&title=Consumer%20Reports%20Urges%20Chronic%20Headache%20Sufferers%20to%20Examine%20Their%20Use%20of%20Pain%20Relief%20Drugs
3. “Acetaminophen and Liver Injury: Q & A for Consumers, 2009 http://www.fda.gov/forconsumers/consumerupdates/ucm168830.htm
4. “FDA Drug Safety Communication: Prescription Acetaminophen Products to be Limited to 325 mg Per Dosage Unit; Boxed Warning Will Highlight Potential for Severe Liver Failure”, 2011http://www.fda.gov/Drugs/DrugSafety/ucm239821.htm
5. “Desk Jockey: What Sitting All Day is Doing to Your Body”, 2009 http://www.floota.com/desk_jockey.html
About the Author:
Elizabeth Nelson is a licensed massage therapist currently practicing in Eastern Tennessee. She received her Occupational Associate of Science in Therapeutic Massage in 2011. She is the owner of Enduring Health Massage Therapy in Jefferson City, TN. Her company website may be found at http://www.enduringhealth.massageplanet.com.
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Suffering Loss:
How Massage May Help Those Who Are Grieving
By Elizabeth Nelson, LMT
07/14/2011
We all experience loss in life. Whether it is the loss of a friend or family member, the loss of a job, an ended relationship, financial loss, the loss of health, or another life-changing circumstance, it affects the entire body in a profound way and can take an emotional AND physical toll. It is not uncommon for those who are under extreme stress or experiencing grief to start losing their hair and to display other physical symptoms of what would appear to be an emotional issue. The body, mind, and soul are irrevocably intertwined and need to be looked at from a holistic point of view, for it is certain that whatever impacts one will surely impact the others.
Being a licensed massage therapist does not mean we are qualified as grief counselors, psychologists, or other mental/emotional health workers, and those in need of professional help should be referred to the proper expert. However, our work encompasses many different areas and affects not only the physical, but emotional health of our clients.
I have been privileged to witness firsthand the tremendous impact that massage can have on those suffering loss. Earlier this year I worked with a female client who would come in on a weekly basis for basic relaxation massage and barely had a tense muscle in her body. That quickly changed as the health of her terminally-ill husband deteriorated and she went through the pain of his death. The stress and emotional toll became evident in her physical body - causing muscle tightness, constrictions in her fascia, and inflammation of her sacral ligaments. Frequent massage and chiropractic adjustments helped her to cope physically, and I believe that massage also helped her emotionally as well. After the loss of her husband, massage sessions would often involve subtle emotional release as evidenced by sighing and occasional tears. Massage assisted her emotional well-being to be able to relax and let go of some of the grief and stress of that time while experiencing a caring touch that might otherwise be missing in her life.
Another client started getting massage MORE frequently after losing his job, despite the seemingly unnecessary financial burden at a time when most would say he should be cutting back. The added stress and tension, along with a desire to take care of himself, brought him in for the relaxation of a full-body Swedish massage with Neuromuscular Therapy on his shoulders and neck to work out the stress-induced knots and trigger points. He obviously viewed massage as more than just a luxury and it helped to brighten his outlook on life in the otherwise gloomy face of being unemployed.
Working with these clients brought invaluable personal meaning to the oft overlooked, emotional impact of massage. Indeed, studies have shown how massage may help with grief and emotional difficulties, lending much needed support during hard times and improving emotional health (1, 2). While some people embrace change, the majority do not deal with it well, especially unplanned and sorrowful transitions. Although everyone experiences and deals with grief in a slightly different way, the benefits of massage to those who are suffering can be quite pronounced.
References:
1. “Soft Tissue Massage: Early Intervention for Relatives Whose Family Members Died in Palliative Care”, 2010, http://www.ncbi.nlm.nih.gov/pubmed/20492048
2. “Research Shows Massage Therapy Benefits Older Clients in Many Ways”, 2011, http://www.massagemag.com/News/massage-news.php?id=11141&catid=1&title=research-shows-massage-therapy-benefits-older-clients-in-many-ways
About the Author:
Elizabeth Nelson is a licensed massage therapist currently practicing in Eastern Tennessee. She received her Occupational Associate of Science in Therapeutic Massage in 2011. She is the owner of Enduring Health Massage Therapy in Jefferson City, TN. Her company website may be found at http://www.enduringhealth.massageplanet.com.
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