Headaches 101

Headaches - we've all had them. Did you know that not all headaches are created equal? Some types of headaches are caused by tight muscles or irritated joints in the neck and can be helped with PT. The four most common types of headaches are:

• Migraines

  • Often experienced in recurring episodes with visual or sensory symptoms

  • Can last from a few hours to a few days

  • Many experience sensitivity to light, sound, and/or smell

  • Often accompanied by an aura (a visual, sensory, or speech disturbance prior to the headache)

  • Typically felt as pulsating pain on one side of the head and are aggravated by activity

• Cluster Headaches

  • Experienced as a severe headache on one side of the head

  • Last 15 minutes to 3 hours, happen in clusters from weeks to months

  • Pain felt behind the eye, with eye watering and nasal congestion

• Tension Headaches

  • The most common type of headache, experienced by 30-78% of people

  • Typically felt as "pressing or tightening pain" of mild to moderate intensity on both sides of the head

  • Can last minutes to days

  • Not worsened with activity

  • Often come along with increased tightness in neck muscles

  • Can be improved with PT!

• Cervicogenic Headaches

  • Pain felt on one side of the head and/or at the base of the skull

  • Can be associated with neck pain, dizziness, or jaw pain

  • Caused by tightness in the neck/shoulder muscles or irritation of the upper neck joints

  • Can be improved with PT!

If you're having headaches, reach out to a PT to see if manual therapy and targeted exercises may be able to help!

-Meghan Hom, DPT

Sources:

• Headache Classification Committee of the International Headache Society (IHS) The International Classification of Headache Disorders, 3rd edition. Cephalgia. 2013; 33 (9): 629-808.

GUEST BLOG: How To Cope With Dark Winter Days

Even as our days begin to lengthen it's important to continue with good self-care habits for the winter blues, seasonal affective disorder, and/or other mood changes related to longer nights. 

I'm in Seattle, and here in the northwest, we are blessed with a beautiful environment. But, in the winter months, it is one that gets less light than most places. Couple those short days with persistent clouds and drizzles and we have a recipe for some seasonal mood/stress challenges. (*Note: If you're not in the Pacific Northwest these tips are still just as relevant for you too.) You've probably heard of seasonal affective disorder. If not, a quick internet search will give you plenty of information. With or without that formal diagnosis, there are some helpful tips for all Pacific Northwesterners to help us survive and thrive in our darker season.

• Consider using a supplement with Vitamin D, and consult with a medical professional about any questions. Links have been shown between low Vitamin D (which can be caused by low sun exposure) and depression-like symptoms/feelings. 

• Get sunlight soon after waking - real or artificial. Your body and brain need sunlight. That's the problem in the PNW, as sunlight becomes a scarce commodity in the winter months. Consider getting a sunlamp and using that for 15-30 minutes each morning soon after waking up. If there is a sunny moment or day you can also try to maximize your exposure by taking a few short walks outside. It'll do the body good. 

• Exercise regularly - to help your energy level try and get at least 30 minutes of some cardiovascular exercise each day. Move the body when feeling sluggish even for 5 minutes. A regular body movement routine is crucial to good mind-body health in the winter. 

• Finally, after doing what you can to support your health with the darker season also practice acceptance of the pull to slow down. Embrace the cozy. The winter season is a time where it is OK to pull back from a busy schedule. Do things that are stimulating, fun, and/or give a sense of achievement. It can really be helpful to find ways to not fight the darker and rainier days. Do what you can (with the above recommendations), but also accept what is.

-Dr. Trevor Davis, PsyD, ABPP