Headaches can come on for SO many different reasons and can be hard to pinpoint. The good news is, there are some things you can do to start getting relief TODAY. Let’s dive in.
1. Stay hydrated
I know you hear this one a lot, but hydration can be key for getting rid of headaches. Sometimes the day gets away from you and you may not be drinking enough during the day. Also, it is important that you hydrate with water when possible to help your body thrive!
Action tip: As a general rule on how much water you should drink a day, take your weight in pounds and divide that number by 2. That is how many ounces of water you should drink throughout the day.
2. Reduce screen time
If you are prone to headaches and you spend a lot of time on the computer, you may be overworking your eyes which can lead to headaches from exposure to blue light, straining your eyes, and even your positioning while sitting.
Action tip: When possible, take a screen time break to rest your eyes (this includes phone screens and TVs). If you notice that this is a constant problem, you may want to make an appointment with your eye doctor.
3. Minimize stress
Stress can take a huge toll on your body and amplify most situations. If you find that you get headaches after a stressful day, specific tasks, talking to specific people, etc. these things may be triggering your headache.
Action tip: Find ways to prioritize yourself and let your mind and body relax. This can be anything from talking a quiet moment to yourself, taking a walk, meditating, praying, or talking to someone who makes you happy. If you know you have a stressful day ahead, plan ways to allow yourself to take a break. If you are looking for more ways to rest, click here to get my Tips for Getting Rest Guide
4. Relax your jaw
Do you ever notice yourself clenching your jaw when you are focusing really hard, get angry, or get stressed? I will be honest, I did NOT notice that I did this, but boy do I. Clenching your jaw can increase headache pain due to overactivation of muscles such as the masseter and temporalis muscle.
Action tip: Whenever possible, allow your jaw to relax the point that your teeth are not touching to allow relaxation of these muscles. You can also perform gentle massage to the area to allow the muscles to relax.
5. Relax your shoulders
Do you “hold your stress in your shoulders”? I definitely do and once had a massage therapist tell me that I was “wearing my shoulders as earrings”. It is definitely not a good look and my muscles were tight all.the.time. Which led to pain and soreness in my shoulders and, you guessed it, headache pain. The reason for this is tight shoulders overwork muscles that attach to your neck and head and put you in a position where your neck and muscles are being strained and overworked.
Action tip: When you notice that you are “wearing your shoulders like earrings” or shrugging too much, allow your shoulders to relax.
Also, you can do these exercises:
Scapular elevation and depression: Intentionally raise your shoulders blades just a little bit higher (so they can tell they are raised). Drop your shoulder blades down as low as they can go (without pain or arching) and hold for 3 seconds.
Scapular retraction: Sit up nice and tall. Squeeze your shoulder blades together like you are trying to hold a pencil between your shoulder blades and hold for 3 seconds. Stop before the point of any pain.
Chin tuck: Sitting up tall, do a mini nod bringing your chin to your throat while the top of your head rotates up toward the ceiling.
That’s a wrap.
While there are so many things that go into getting rid of headaches, these are some of the main contributing factors to headaches that I see every day as a physical therapist.
Have more questions about headaches? Send me a DM on Instagram!
Want the full guide with a demo of the exercises? Sign up and get your copy!
Medical Disclaimer: All information in this article is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied in this article
Comments