Headache-Free Holidays with Osteopathy

We all know that as another year comes to an end, there are many things to look forward to. Summer arrives and (despite Melbourne’s tendency for erratic weather) we all get more time to spend in the sun (safely), at the beach, going for walks and enjoying some nicer weather. The holidays are also coming up and we get time to spend with family and friends, and have some well-deserved R’n’R. However, it can also be a time of great stress for people...

The mad rush to buy presents in time for Christmas for those who celebrate it. School holidays and finding things to keep the kids entertained. Work years wrapping up, having enough time to get those last projects done, or getting that one job finished before a holiday shut down. There is so much to look forward to, but also so much that can cause stress and anxiety.

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Unfortunately, two things that go hand in hand are stress, and headaches. It is estimated in Australia that approximately 5 million of us suffer from migraines. That’s a 5^th of the population! It is also estimated that around 400,000-500,000 of those will suffer from chronic migraines, which is classified as experiencing 15 or more migraine days a month. This is a huge number of people, and the financial burden it can carry is extraordinary. The total economic cost of migraines alone is $35.7 billion a year. This is calculated by the cost on the healthcare system, the cost on businesses and people needing to take time off work, and on the cost to the sufferer with work missed, medical appointments, medications etc.

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Migraines are just one type of headache that people suffer from. Tension type headaches in Australia affect nearly 7 million people. This doesn’t even scratch the surface of different headache types and causes that people can suffer from. Whether Migraine, Tension Type, or any other type of headache, here are some tips and tricks to try and make your life a little easier when dealing with them.

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1. Take some time for yourself.

• I know this is easier said than done, however it can be so important when managing your health and dealing with headaches. When the days are getting longer, and work is getting busier, it can be imperative to take a moment for yourself each day. Whether that is to read a book in bed, lying on the couch to watch some TV, or doing some exercise, even 20 minutes a day for yourself can make all the difference.

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2. Stay hydrated.

• Again, it sounds so simple, but it is something that we all (especially me) forget to do. Hydration levels play a huge role in our overall health at any given time, especially with headaches. Sometimes having a big glass of water is all it takes to reduce your pain levels. Especially with the weather getting warmer, and on those really stinking hot days, we need to keep getting water into us. The recommended intake of water per day is 2-3L, and about 8/10 Australian don’t meet these levels. Approximately 20% of migraines are triggered due to a level of dehydration.

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3. Getting fresh air.

• Staying cooped up inside all day, whether that is at home or in the office or elsewhere, is never good for our physical or mental health. If you are feeling a headache coming on, get out in the fresh air (again weather permitting) and go for a short walk. Even just 5 minutes during your lunch break can be beneficial to make sure you are getting a change of scenery and getting some outside air.

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4. Reducing screen time throughout the day.

• Too much time spent staring at a phone screen, or laptop, or TV is another big trigger for headaches. All of that blue light can be overstimulating even if we don’t know it is happening. Trying to reduce the amount we are looking at screens throughout the day can be very important. Even if your role is sitting on a computer most of the day, taking regular breaks to give your brain and eyes some rest is crucial. On top of this, reducing screen time before going to sleep has shown to decrease stress and improve sleep quality.

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What happens next?

This is all well and good, and as mentioned above easier said than done in most circumstances, but what can be done if none of this is working? More and more research has been going into headaches of all classifications and what can be done from an allied health perspective. There is a strong correlation between dysfunction in the cervical spine and the onset of headaches, even migraines, which can be treated to help reduce the severity and even stop the onset of migraine or other headache types all together.

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Where does Osteopathy fit into this?

As Osteopaths we are trained in a number of different manual therapy techniques, along with rehab and exercise prescription, to help reduce load and stress through the body. Our main goal is to figure out how we can reduce pain and inflammation, increase range of motion, and get people living their best lives as soon as possible. Our treatment modalities are well suited to try and help people with headaches, even those who have had them as long as they can remember.

If you are sick of dealing with headaches, and can feel the stress piling on as summer is setting in, come in and see our Osteopath who can try and set you on the right path to a pain free holiday period. Book online with Mark now.

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