DIY Headache Relief when our office is closed 😱

Comments from patients:

“I like to pretend that headaches are memories fighting each other…”

“Never ask Google for medical advice. I went from a mild headache to critically dead in Three Clicks!”

All joking aside, today I’d like to share with you some DIY tips that can be used if you come down with a headache when our office is closed (over the weekend, holidays, or after hours).

Before we get started, don’t forget to get out and vote this week 🇺🇸🇺🇸🇺🇸. And, that you are enjoying the extra sunlight in the mornings now that we set our clocks back with Daylight Savings Time. Even so, I can’t stop singing, “Hello darkness my old friend, soon you will be here at 4PM” 🙄🎶🥴 I know, I know, you can’t have it both ways, LOL….

Oh, and I hope you enjoyed last week’s newsletter on “FEAR, can it actually be Good for you?”. Being Halloween and all, it was an interesting topic to cover. Many of you have been sharing your “Fear” stories and how these positive and negative experiences of fear have affected your lives 👻 If you missed it, you can access it using this link, here.

OK, let’s get you armed for how to handle headaches 🤯😖

The symptoms of a headache can be more than vexing. Some people have mild headaches, which can be relieved with some rest. For those with severe headaches, they may not only suffer from dizziness, but may even get sick to their stomaches. Then there are a few people that suffer from a type of headache pain called Trigeminal Neuralgia, where their teeth hurt….

In the case of tooth decay and tooth nerve twitching, the pain tends to be relatively constant with a long duration, lasting for half a day or one day. Trigeminal neuralgia, on the other hand, is characterized by a type of pain that feels like an electric shock, a needle prick, a cut, a tear, or even a burning sensation, and it is short-lived and sudden, usually disappearing after a few seconds. It is like a sudden electric shock without warning. Luckily, most of us don’t suffer from Trigeminal Neuralgia!

Unfortunately the treatment for many experiencing a headache is to take painkiller OTC drugs. However, painkillers only provide temporary relief and many people develop a dependency on them, requiring higher dosages, and eventually the drugs become ineffective.

Not to mention that, OTC painkillers can lead to serious cardiovascular issues, heart attacks and heart disease. Stomach and intestinal issues can arise even after a day or two of taking painkillers. Painkiller abuse can lead to constipation, bloating, abdominal distention, bowel obstructions and hemorrhoids.

But the good news is that, the key to most headaches lies in the cervical spine, and it’s an easy fix. Actually, 80% of headaches and migraines are caused by cervical spine misalignment.

In particular, the misalignment of the 1st and 2nd vertebrae of the cervical spine can compress the blood vessels entering the brain from the neck, creating a blood circulation disorder. In addition, it can also compress the nerve bundles, causing abnormal signals to be transmitted to the brain and resulting in headaches.

That’s why when you come in for an adjustment, we can usually relieve most types of headaches by adjusting the cervical spine.

But, what do you do if our office is closed for the weekend, a holiday or after hours and you can’t come in to get an adjustment?

The good news, is that there are several DIY maneuvers you can perform at home to relieve some of the headache pain until you can come into the office for an adjustment.

You’ll want to bookmark this page, or print this newsletter out for future reference. Maybe, even pass this newsletter on to some of your friends and family. Feel free to share this info, to help those you love ❤️

Muscle knots are those kinks and the tight, ropy strands in your neck. Also known as trigger points, they are areas where your muscles have tensed up and refused to let go. 

A trigger point is a muscle spasm - a signal from the brain saying, I’m not sure what to do, so I’m going to freak out and be tight.

Trigger points form as a result of repetitive activity. That might be something like swinging a tennis racket over and over, or - for many of us - hunching over our desks and pounding the keyboard day in and day out. 

The body can endure a lot of stress, but we weren’t designed to do the same activity over and over, every day. Those tight spots are cries for help.

So how can you get your freaked-out muscles to chill? Pressing on the muscle knots, called a trigger point self-massage, is a great place to start. The simple act of pressure can help muscles relax.

How hard should you push? It varies. Some people can handle intense pressure; others are a bit more … delicate. Go ahead and dig in - it’s unlikely you’ll push hard enough to do any damage.

Still, it might not feel great in the moment. Discomfort is part of the process. But intense pain is not. If you feel a sharp pinch or tingling, you might have an injury that goes beyond muscle tension. In that case, quit with the thumbs already and get yourself to a doctor.

Below, I’ll share some neck and spine techniques you can do at home. But, don’t forget that a warm shower, nap, walk around the block, meditation, yoga, acupressure, foot massage or a massage gun can do wonders in a pinch (no pun intended, ha ha)….

Once you start paying attention to your symptoms, you can certainly start to feel your tight shoulders, eye strain, and headache coming on.

Many of these axillary modes of self-care can be used before a headache kicks into full gear, and then using the DIY tips I’m including below, can get you feeling a heck of a lot better within a short amount of time.

Okay, let’s get down to it. Each of these four techniques can be used singularly or together to help you feel better when you have a headache. For maximum results, I suggest doing all four… Make sure to drink plenty of water before and afterwards to help your body release toxins

#1 GIVE YOURSELF A NECK MASSAGE

Neck pain is often caused by overuse and poor posture. This can happen from everyday activities, like hunching over a laptop or phone, or reading in bed without adequate neck support. 

If your neck feels tight and painful, try this therapeutic self-massage technique. It may also be helpful if you have a knot in your neck.

Steps to follow:

With the palm of your hand across the back of your neck, use four fingers to knead the neck muscles, and then switch hands.

Continue for 3-5 minutes.

During the kneading process, you will find a certain spot to be the most painful. This is the place where the cervical spine is misaligned. By relaxing the muscles here, your headache will be much relieved.

#2 SLOW HEAD TURNING

Your upper body should be as flat and bent low as possible, with your head stretching outward. The emphasis is on your cervical spine being parallel to the ground.

Next, your neck can move slowly in any direction, nodding, shaking, and/or stretching.

Suppose your neck moves to a certain angle, and you find that there is a spot where your neck gets stuck, or it is quite painful. Let your neck pause here for 10 seconds, so that the joint here will be slowly pulled apart.

Then, turn your neck outward a little bit more, and pause again for another 10 seconds. The joint will be pulled apart a little bit more.

Repeat this movement about three times, and the stuck joint will be opened up.

You can also lie on your stomach with your elbows and forearms propped up on the bed and do this slow head turning technique. Do it before going to bed and when you wake up.

Experiment with sitting or laying down to see which position helps you get the best results.

#3 “Union Jack” HEAD TURNING 🇬🇧

This method is like drawing a Union Jack with our head. Repeat the following steps five times each.

1. Turn your head 45 degrees upwards to the left, stretch to the limit, then back to the center. Then turn your head 45 degrees upwards to the right, stretch to the limit, and again back to the center.

2. Turn your head left to the limit (without moving your shoulders), then turn it right to the limit.

3. Raise your head and look up, and then lower your head again.

4. Slowly turn your head 45 degrees downwards to the left, then back to the center; and then turn it 45 degrees downwards to the right, then back to the center. Repeat each set of movements five times.

#4 ACTIVATE ACUPRESSURE POINTS

Two Fengchi points (GB-20): located behind the earlobes, toward the top of the neck and the base of the skull, in the depressions just lateral to the thick tendons of the trapezius muscles.

Two Anmian points (HN-54): located on both sides of the neck, just behind the earlobes, behind and slightly above the bony-feeling protuberance of the mastoid processes.

Two Wangu points (GB-12): located in the depressions posterior and inferior to the mastoid processes.

Raise your hands behind your head and massage the above acupressure points with your thumbs. You just need to rub the muscles below your skull to loosen them.

You can even use your thumbs to clasp the acupressure points and then shake your head with force.

The Bottom Line

If you’re experiencing headache pain, a self-massage may help release tension and increase relaxation. This may be particularly useful if your headache is stress-induced.

If you’re experiencing mild pain, self-massage may help ease your symptoms. These (4) convenient DIY maneuvers can be an easy way to relieve tension and discomfort. You can also use it as a preventive self-care method.

For best results, be gentle with your body and pay attention to your pain.

After each mini-massage, your muscles should feel looser. Over time, regular trigger point massages can help bring longer-lasting relief.

But also think about what you can change in your environment to make your muscles happier. Could a better desk chair help your posture? Can you take breaks to stretch throughout the day? 

If you’ve made those changes, but the knots keep returning for an encore, it is time to review the details with us on your next visit.

Above all, pay attention. 

Too often, people ignore the signals from their bodies. Pain is the warning light on the dashboard. Your body is telling you it’s time to make a change.

As always, please get medical attention if the pain worsens, doesn’t get better, or you develop new symptoms.

We all want a quick fix to feel better when we don’t…. Hopefully these DIY maneuvers will help you feel better until you can come into the office for your spinal adjustment.

Keep in mind that health tips are not always black and white. What may work for you, may not work for your spouse, and visa-versa.

I hope that today’s newsletter will be of help to you and your family; and that the Functional Medicine approach we use here in our offices can offer you clear insight as to your health options.

Feel free to come talk to us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.

Remember, the (5) Essentials we talk about at Ferguson Life Health Centers are…

• Mindset

• Nerve Supply

• Nutrition

• Exercise

• Minimizing Toxins

There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…

This is life changing!

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