Exercise Pain is a Message You Should Not Ignore!

By now, everyone should understand the benefits and role of exercise in maintaining health.

Most people also understand that working out, especially after a few off days, can cause physical discomfort in the form of soreness and stiffness.

However, if you’re feeling a substantial amount of pain during your exercise routine, you shouldn’t just continue to work through it.

Pain is a sign of tissue damage; and if you don't pay attention to it… you may end up with permanent damage.

That said… there are different types of pain and if you're unsure about it all, you should consult with a qualified healthcare professional and/or chiropractor.

Undergoing health evaluations to identify the source of your pain is a great way to learn more about the symptoms you’ve been experiencing and how they can best be addressed.

At Family Health Chiropractic we evaluate functional movements, posture and take xrays to get a well rounded picture of what is happening inside your body.

This enables us to qualify pain you may be feeling in your lower back, hips, legs, or shoulders, as the result of your workout regimen.

Differentiating Soreness and Pain

Differentiating between soreness and pain is difficult for many people, especially if you’re constantly pushing yourself.

Soreness is caused by muscle strain, and often goes away or subsides after several days of regularly working out and proper resting. You can identify soreness if your discomfort materializes as a dull, achy throb. Soreness will most likely dissipate shortly after your workout, and may become noticeable again the following day.

Do not confuse this with tendonosis. Tendonosis occurs when there is repeated load or stress and trauma to your tissues. The tricky part is that tendonosis gets better after you warm up which can signal no big problem for an athlete. It also means that you can continue training over a dysfunction even though you “Feel Better”.

Damaging pain such as sharp, shooting, burning or tearing pain will cause you to adjust your daily routine. This is always a type of pain to get checked out.

If you are experiencing damaging pain, continuing to exercise without addressing the cause of that pain may result in permanent damage to your body. This pain is a sharper, more clear sensation that often comes in waves. This can have long-term ill effects on posture and spinal integrity.

Work smarter, not harder

Because soreness is commonly associated with exercise, you may be ignoring your pain and continuing to hit the gym or the jogging trail, despite being in pain.

Slogans like “no pain, no gain” and “push through the pain” tend not to help, either.

The fact is, it’s important to care for your body and understand when it needs to be cared for.

If you are experiencing consistent pain during exercise, it’s a sign you need to consult with a qualified medical specialist.

Chiropractors – who address bones and their relation to muscles and nerves – can provide you with the care you need to continue exercising. Consulting with a qualified chiropractic specialist could help you determine the best way to move forward from your back or leg pain, and begin working out again.

Chiropractic approaches may involve adjusting the spine for better support if it’s misaligned. Low-impact stretches and exercises may also be employed to facilitate healing. The most important thing a chiropractor can offer, however, is insight into your biomechanics through a Biomechanic assessment. This enables patients to understand how to best care for their bodies by pinpointing postures, tendencies, and areas of concern that may be contributing to exercise pain.

Exercising with the right approach

Family Health Chiropractic provides some of the most thorough chiropractic care in Austin, TX through a Chiropractic Biophysics Approach.

If you’re concerned about uncomfortable sensations during your workout regimen, schedule a free consultation with one of our helpful professionals as soon as possible. We can introduce you to a holistic routine that will allow you to enjoy your exercise time, without causing yourself unwarranted pain.

You're sick.

You've got pain, ailments or some disease process that has finally spiraled out of control to the point where you're desperate to do anything to solve it.

Maybe you're not a “prescription person”. Maybe you're not someone who “takes medications”.

But you go to the doctor and what kind of solution will they have for you?

Prescription Drugs are the 3rd Leading Cause of Death

Prescription drugs are the third leading cause of death after heart disease and cancer (1).

Based on the best research available, Its estimated that psychiatric drugs alone are the third major killer, mainly because antidepressants kill so many elderly via falls (2).

This tells us that the system we have for researching, approving, marketing, and using drugs is totally broken and utterly retarded.

What makes this even more ridiculous is that the vast majority of the deaths can easily be prevented.

Non-steroidal, anti-inflammatory drugs (NSAIDs) carry a huge death toll, primarily by causing bleeding stomach ulcers and myocardial infarction (Heart Attack), and most of those who die could have done well without consuming them.

Antidepressant drugs are another major killer that people could do well without.

Their effect on depression is questionable. The standard outcomes are highly subjective, e.g. a score on a depression scale, and it is therefore important that the trials are adequately blinded, but they aren’t.

Most patients and doctors can guess whether the drug is active or placebo because of the drugs’ conspicuous and common side effects, and if atropine is added to the placebo to blind the trials better, the effect disappears.

Then there are many other drugs that likely have no true effect or clinical outcome, e.g. anticholinergic drugs for urinary incontinence and anti-dementia drugs or Prilosec so you can continue eating hotdogs, charred beef or macoroni with ultimate comfort… well these also have cerebral side effects and can kill you.

Most of the deaths are invisible. Because people get heart attacks and hip fractures without them.

Yet the question remains… how many more unnecessary deaths are occurring every day from taking these medications?

There are simple solutions to our deadly drug epidemic.

Make fewer diagnoses, prescribe fewer drugs and tell the patients to read the package insert on the internet.

Seriously… read the Naproxen label Warnings section here. It lists so many different ways this drug could kill me that I've decided never to take an NSAID.

A Life Without Drugs is Possible

You know those people, the ones who are older than you but act decades younger?

They embody the phrase “70 is the new 50.”

Actually, in their cases, 70 seems to be the new 30 because they radiate so much youth and energy.

These folks may have A+ genetics, which undeniably contributes to their health, but eating nutritious foods, managing stress and making smart lifestyle choices have also been proven to slow the aging process and stave off disease.

Graceful aging isn’t about avoiding wrinkles and gray hair; the ultimate goal is to maintain brain alertness, preserve energy levels and prevent disease.

The brain remains alert when it is elastic and rested; energy levels stay high when we balance blood sugar and hormones and maintain muscle mass; and we prevent disease when we preserve gut and immune health.

Let’s dig into how to make these things happen so we all feel we are “the new 30.”

Optimize Gut Health to Boost Immunity

80 percent of the immune system lies beneath the gut lining, so it is important to protect your gut and prevent anything from potentially destroying it (ie prescription drugs and other dangerous chemicals).

Consume foods full of collagen, protein and minerals and also make sure you increase the intake of fermented foods.

Omega-3 Fatty Acids may be the Best Brain Food

These fats have been shown to support brain function, reduce inflammation, build and repair cell membranes, and aid with stress management, while also protecting against cardiovascular issues and diabetes.

So don’t skimp on omega-3s found in wild salmon, sardines, mackerel and fish oil supplements.

Water is Essential for Life (whether you like it or not)

Every one of our cells requires water to survive and replicate. Dehydration can cause fatigue, foggy thinking, headaches and constipation, all signs of aging. (Or perhaps simply signs of dehydration?)

A hydrated brain is a healthier brain, and as we get older it becomes more difficult to absorb nutrients in the gut, and a hydrated gut is a healthier gut, too.

B Vitamins are Essential for Cognitive Function

Did you know that stomach acidity declines with age? This means that most of you over the age of 40 will begin to experience nutrient deficiencies and not replacing these nutrients will begin to cause all sorts of problems. B vitamins are a big one!

B vitamins are often poorly absorbed to begin with. In addition, many medications such as acid-blocking drugs for heartburn can block a body’s ability to absorb B vitamins, as can stress.

Eat plenty of B vitamins from foods such as eggs, beans, nuts, seeds, green vegetables, fish and whole grains.

Protein is Essential for Tissue Repair and Function

Do you eat less or more as you age? By the time we hit 50, the average adult has lost 15 percent of lean body mass, and the loss continues with advanced age.

The lower the muscle mass, the higher the fat mass, which can fuel other chronic conditions such as diabetes and heart disease.

A significant loss of muscle also increases the probability of a fall.

Adequate protein throughout the day — from beans, nuts, seeds, wild fish, chicken and avocado — is key as the body ages. Weight-bearing exercise and yoga support muscle strength and flexibility.

Optimize Vitamin D Levels

As we age, we are more at risk for vitamin D deficiency because we may spend less time in the sun and also have less capacity to synthesize vitamin D through the skin.

As it currently stands, more than 90% of people that I personally test for Vitamin D are found to be deficient.

Vitamin D boosts the immune system, prevents cancer and supports bone and heart health. It also helps to absorb other nutrients such as calcium, iron, magnesium and zinc. Studies show that only 10 to 15 percent of the calcium in food is absorbed without vitamin D.

Learn to Balance Out Hormones

The low fat craze of the 80's brought us all sorts of hormone imbalance problems.

Healthy fats build healthy hormones, while too much sugar, too little sleep and many of the chemicals in our environment contribute to imbalanced hormones, which contribute to the aging process.

Eating healthy fats such as salmon and avocados helps with hormone health.

It's also important to realize that negative thoughts and attitudes release stress hormones, which undermine hormone and neurotransmitter health, while positive thoughts boost happy hormones and positive health.

The placebo effect is one example of how the power of hopeful, positive thoughts can have a positive medical impact.

Without question, I want loads of happy hormones flooding my body.

I also want a sharp brain, an active body, and to do everything I can to avoid the development of disease or having to take any sort of prescription medication.

Do I have A+ genes that will allow me to look as young as I'd like to look for the rest of my life? I Don't think so.

But who cares?

I’m counting on the salmon and a dose of optimism and good people in my life as the best medicine around.

Sleeping Position & Neck Pain

Many of our patients experience neck pain right when they wake up. Optimizing your sleep position, pillow setup and mattress should all be considered if this is something you struggle with.

As with so many things related to pain, an ounce of prevention may be worth a pound of cure. Yes, the causes of neck pain are vast and may not be under your control. On the other hand, there are things you can do to try to minimize your risk. A very common cause of neck pain is forward head posture.

And yes… Sleeping positions are a great place to start.

In this article we will discuss some of the best and worst sleeping positions for neck pain.

Worst Sleeping Position for Neck Pain

Without a doubt, sleeping on your stomach is the worst position for both acute and chronic neck pain. When you sleep on your stomach, you have to twist your head and neck to the side, which puts a lot of pressure on the nerves coming out of your neck.

In addition, sleeping on your stomach causes misalignment of the shoulders. Not only will this give you shoulder problems, but often times we find that trigger points in the shoulders are causing neck pain.

That said, if you prefer to sleep on your side, make sure you lay on the side that isn’t painful. Draw your legs up toward your chest and place a pillow between your knees. Finally, make sure that your pillow is not abnormally elevating your head.

Best Sleeping Position for Neck Pain

If you suffer from neck pain, it’s important to make sure your neck is supported while you sleep.

The best way to support your neck is either sleeping on your back or your side. However, it's very important to make sure you have the right pillow for your head and shoulders.

Just like finding the perfect pair of shoes for your body type, finding the right pillow is key to reducing the risk of neck pain. If you're sleeping on your back, you'll want to make sure that the pillow supports your neck, but doesn't lift your head up too high (creating forward head posture).

An orthopedic or roll pillow are good options for people with neck pain. If you prefer to sleep on your side, again… make sure your pillow isn’t too high.

Additional tips for side and back-sleepers:

1. Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so.
2. Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. We recommend Pillow Wise and carry these in our office!
3. Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.
4. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
5. When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Neck Pain Beyond Sleeping Position

Research suggests that not just sleep position, but sleep itself, can play a role in musculoskeletal pain, including neck and shoulder pain.

In one study, researchers compared musculoskeletal pain in 4,140 healthy men and women with and without sleeping problems. Sleeping problems included difficulty falling asleep, trouble staying asleep, waking early in the mornings, and non-restorative sleep. They found that people who reported moderate to severe problems in at least three of these four categories were significantly more likely to develop chronic musculoskeletal pain after one year than those who reported little or no problem with sleep.

One possible explanation is that sleep disturbances disrupt the muscle relaxation and healing that normally occur during sleep. Additionally, it is well established that pain can disrupt sleep, contributing to a vicious cycle of pain disrupting sleep, and sleep problems contributing to pain.

If, despite switching up your pillow and sleeping position, you still can’t get rid of your neck pain, or if your neck pain is caused by an injury or chronic condition like arthritis then definitely consider getting checked by a qualified healthcare professional.

Neck Pain can be pretty scary. In fact, we fear spine pain more than we fear other kinds of pain. Our backs and necks are vulnerable and there's a lot of stuff that can go wrong – yet most cases are not serious; at least for the time being.

This article will help to explain the most common causes of neck pain and when you need to worry.

That said, if you're currently experiencing severe neck pain, you've been in an accident or experienced head truama… you should get yourself checked out.

Common Causes of Neck Pain

The causes of neck pain can be divided into acute (sudden onset), chronic (pain that lasts longer than 6 weeks) and external factors (rare but possible).

Acute Causes of Neck Pain

The most common cause of acute neck pain include strains and sprains. These injuries will usually heal withing a few days or weeks and result from overuse.

Examples of acute causes of neck pain include:

• sleeping in the wrong position – most would call this a “crick” in the enck
• sports injury – sudden movements, jerks, collisions or falls that injure the muscles, ligaments and tendons of the neck
• poor posture – this should be obvious, especially considering how much time we spend on computers, smart phones or tilting our heads forward all the time
• repetitive motions – keeping your head turned to a certain side all the time or constantly placing your head in a certain position

Chronic Causes of Neck Pain

Neck pain is considered chronic when it persists for more than 3 months. But if you're having neck pain that lasts longer than 6 weeks, it could be due a number of more serious problems.

Common causes of chronic neck pain:

• cervical degeneration of the disc – our spinal discs act as shock absorbers and depending on our physical activity, we can wear them out. Once they're worn down, painful irritation of the nerves, muscles, ligaments and tendons will ensue.
• cervical bulge of the disc – abnormal forces, poor posture, sudden movements or injuries similar to a sprained ankle can occur to the discs of our spine. When this happens, the disc begins to swell and can cause pain.
• cervical herniated disc – these discs can also tear, allowing fluid that is within them to leak out and irritate spinal nerves, muscles, ligaments and tendons
• cervical arthritis – when the cartilage between the joints of your neck wears down enough, it can lead to cervical osteoarthritis, also known as cervical spondylosis.
• cervical spinal stenosis – Spinal stenosis occurs when the spine’s degeneration leads to a narrowing of the spinal canal, such as from a herniated disc that pushes into the spinal canal or bone spurs that grow into the canal. When the spinal canal narrows enough to compress the spinal cord—a large bundle of nerves that runs inside the spinal canal—myelopathy can result.

External Factors or Other Causes of Neck Pain

• emotional stress – almost everyone carries their stress in their neck and shoulder muscles. Muscles in the neck can tighten up and ache in response to stress, anxiety, or depression.
• infection – in some cases, bacteria or viral infections can cause inflammation of the neck soft tissue. Examples would include meningitis.
• myofascial pain – this chronic condition has trigger points, which result from achy muscles and surrounding connective tissues, typically in the upper back or neck.
• spinal tumor. A tumor, such as from cancer, could develop in the cervical spine and press against a nerve.
• spondylolisthesis. This condition occurs when one vertebra slips over the one below it. It can be due to a tiny fracture in the vertebra, or possibly from advanced disc degeneration, or ligament laxity.

When You Should Worry About Neck Pain

Although it’s rare, the pain we experience in our neck could be a sign of something more serious.

This can include cancers, infections, autoimmune diseases, or some kind of structural problem like spinal cord injury or a threat to an important blood vessel.

These deadly or ominous situations usually have hard-to-miss signs and symptoms other than pain and are likely to be diagnosed correctly and promptly by a qualified practitioner — so, if it feels serious, go get checked out.

Here's a good rule of thumb to know when you should get checked by a doctor:

1. it’s been bothering you for more than about 6 weeks
2. it’s severe and/or not improving, or actually getting worse
3. there is at least one other “red flag” (see below)
4. you've lost function in your upper limbs (arm strength, grip strength, the ability to move)

And there is one (hopefully obvious) situation where there’s no need to wait several weeks before deciding the situation is serious: if you’ve had an accident with forces that may have been sufficient to fracture your spine or tear nerves.

Here's a red flag checklist that you can use. The more you check off, the more serious you should get about checking in with a doctor:

Light tapping on the spine is painful.

Weight loss without dieting is a potential sign of cancer.

Mystery fevers and/or chills (especially in diabetic patients).

A fierce headache, and/or an inability to bend the head forward (look down), and/or fever, and/or altered mental state are all symptoms of meningitis (inflammation of the membranes covering the brain and spinal cord, caused by infection or drug side effects).

A severe headache that comes on suddenly! Most are harmless, but they should always be investigated.

Severe, novel pain (throbbing or constrictive) may be caused by an artery tear with a high risk of a stroke. Pain is the only symptom of some tears! Most but not all cases are sudden, on one side, and cause both neck and head pain (in the temple or back the skull), but the pain is usually strange. Any hint of other symptoms, Go to the ER.

There are many possible signs of spinal cord trouble in the neck with or without neck pain, mostly affecting the limbs in surprisingly vague ways that can have other causes: poor hand coordination; weakness, “heavy” feelings, and atrophy; diffuse numbness; shooting pains in the limbs (especially when bending the head forward); an awkward gait. Sometimes people have both neck pain and more remote symptoms without realizing they are related.

Unexplained episodes of dizziness and/or nausea and vomiting may indicate a problem with stability of the upper cervical spine. (Such symptoms should never be dismissed by alternative health professionals as “detoxification” or “healing crisis.”

Steroid use, other drug abuse, and HIV are all risk factors for a serious cause of neck pain.

If you are feeling quite unwell in any other way, that could be an indication that neck pain isn’t the only thing going on.

The main signs that neck pain might caused by autoimmune disease specifically include: a family history of autoimmune disease, gradual but progressive increase in symptoms before the age of 40, marked morning stiffness, pain in other joints as well as the low back, rashes, difficult digestion, irritated eyes, and discharge from the urethra.

How much time out of your day do you spend looking at a device?

A recent study showed that almost 80% of the population between the ages 18 and 44 carry their cell phones for over 90% of their waking day.

It's very easy to dismiss this position as an actual cause of our neck pain and tension, but the stress of constantly looking down at a phone leads to a host of problems stemming from what doctors in professional journals diagnose as Text Neck.

Research shows that the head weighs approximately 12 pounds in a neutral position.

But when you look down or forward flex at a device, the skull adds weight to the neck at varying degrees.

In fact, every fifteen degrees of forward neck flexion adds between nine and fifteen pounds of pressure onto the spine.

The normal forward flexion present when looking down at a phone increases head weight on the neck and spine by sixty pounds.

Do you think this could be contributing to neck pain, headaches, jaw tightness and pain in your shoulders and midback?

Of course it is.

According to a 2017 study titled “Text Neck” published in the Spine Journal, spine surgeons have noted a significant rise in the number of patients complaining of neck and upper back pain.

Many of these complaints come from children and young people who experience frequent neck pain, shoulder pain, and headaches. Hundreds and thousands of hours spent looking down at electronic devices creates abnormal neck curve alignment and disc herniation's.

A study of over 7000 young adults between the ages of 20 and 24 showed persistent neck and upper back pain associated with time spent text messaging.

Accelerated neck and mid-back spinal degeneration becomes a likely side effect of the forward head flexion often experienced through texting. The increase in disc pressure during flexion contributes to disc degeneration and poor spinal health.

Chiropractic remains one of the most important and effective interventions to minimize and reverse the negative effects of texting. Research clearly proves a connection between text messaging and adverse conditions in the neck and shoulders.

Far more extensive research over the last 120 years proves a major connection between overall spinal health and a person’s quality of life. The spine’s intimate relationship with the central nervous system directly links optimal function and well-being to the status of the spine. The nervous system becomes imbalanced whenever spinal position or mobility becomes altered or misaligned.

The resulting host of unwelcome conditions and symptoms includes: problems with immunity, digestion, attention, concentration, energy, breathing, headaches and even heart problems.

Chiropractors detect and correct spinal misalignments to remove stress from the nervous system and allow the spine and body to function like it should.

What Can You Do To Prevent Text Neck?

Here are 5 Simple Strategies to Prevent or Minimize the Effects of “Text Neck”

1) Hold cell phones (and all electronic devices) at eye level as much as possible.

2) Text with two hands to create more symmetry and minimize spinal imbalances.

3) Take frequent, long breaks from electronic devices throughout the day.

4) 20 second stretch – Pull your arms and shoulders back while tilting your head up to look up at the ceiling or sky. Do the 20-second stretch at least once every hour

5) Regular visits to the Chiropractor

Electronics aid in work, play, recreation, and communication. The body remains the most important device at everyone’s disposal.

Ensure the body operates at optimal function levels by keeping the spine and nervous system in peak performance with regular trips to the Chiropractor.

Do you suffer from headaches?

Are you trying to get headache relief with over the counter medications such as Aspirin or NSAID's?

If so, you might want  checkout the information I'm sharing below. As I've discussed before, taking over the counter medications can be pretty dangerous for your body.

A headache is really just a sign or symptom that your body is missing something. That something could be more rest, more water or maybe you have nutrient deficiencies from a poor diet.

Headaches can be triggered by stress, fatigue, allergies, eyestrain, poor posture, alcohol or drugs, low blood sugar, hormones, constipation and nutritional deficiencies.

Either way, take your headache as a sign that your body is telling you something needs to change.

And if you're searching for true headache relief, continuing to cover up signs or symptoms will only lead to bigger problems.

So what else can you do for headache relief? Keep reading and I'll tell you.

Common Types of Headaches

There are literally over 150 different types of headaches.

Tension Headaches:

A tension headache is the most common type of headache among adults and teenagers. Tension headaches are also known as stress headaches, chronic daily headaches or everyday headaches. They are known to cause mild to moderate chronic pain, that come and go over time.

Cluster Headaches:

These headaches are the most severe, but least common type. The pain is often described as the worst pain ever felt. Its intense and can feel like a burning or piercing pain behind the eye. Cluster headaches occur in groups over a period of time lasting from a couple of weeks to a couple of months. They may go away for months or years, but then come back.

Migraine Headaches:

Migraine headaches can last from a few hours to a few days and usually occur one or more times a month. People usually have other symptoms with migraines, including: sensitivity to light, noise or smells; nausea or vomiting; loss of appetite; and upset stomach or belly pain.

The Best 10 Natural Headache Remedies

1. Magnesium

Magnesium is one of the most successful headache relief remedies because it’s much safer than taking painkillers like aspirin, tylenol or other related NSAIDs.

People who suffer from serious headaches, like migraines or clusters, have low levels of magnesium, and several studies suggest that magnesium may reduce the frequency of migraine attacks in people with low levels.

We also know that low levels of magnesium can contribute to heart disease, blood vessel problems, diabetes and high blood pressure. All of this suggests a link between circulation and the development of headaches.

Magnesium can block the pain-transmitting chemicals in the brain, and it can improve how your body reacts to injuries and bleeding.

Taking 600-1200 mg of magnesium a day can offer amazing headache relief. Both oral and intravenous magnesium are widely available, extremely safe and inexpensive. Magnesium can be used safely by women who are pregnant. The most frequent side effect of magnesium is diarrhea, but lowering your dose or taking it less often can eliminate that issue.

To increase your daily magnesium intake, eat more fiber. Dietary sources of magnesium include beans, whole grains, seeds, nuts and vegetables like broccoli, squash and leafy greens. Dairy products, meats, chocolate and coffee also include decent levels of magnesium.

2. Reduce or Eliminate Gluten

Gluten sensitivity can lead headaches. According to the National Foundation for Celiac Awareness, patients who have undiagnosed celiac disease and migraine headaches often see either complete resolution of migraine headaches, or a significant reduction in the frequency and strength of symptoms after giving up gluten.

You can get tested or simply eliminate all forms of gluten from your diet for 30 days.

In addition, there is a spectrum of gluten sensitivity with the worst showing up as celiac disease. This means you don't have to have celiac disease but you could still have a gluten sensitivity that gives you a headache. If this is the case, you don’t have to cut out gluten completely — instead, try to cut back on your daily intake.

3. Use Essential Oils Like Peppermint or Lavender

Peppermint oil is my “go to” essential oil for headache relief. Studies have found that peppermint oil stimulates a significant increase in skin blood flow of the forehead, resulting in relaxed musculature.

Lavender oil is commonly used as a mood stabilizer and sedative. Research has shown that the use of lavender oil is a safe and effective treatment of migraine headaches. One study conducted in 2012 measured the results of inhaling lavender oil for 15 minutes. The 47 participants were asked to record the effects every half hour, for two hours. Out of 129 headache attacks, 92 responded to the lavender oil remedy.

4. Chiropractic Adjustments

Chiropractic adjustments have been shown to impact the brain in a positive way helping to improve overall organ function of the body. Not only is chiropractic care drug and surgery-free, but it's also been shown to reduce stress markers naturally.

In addition, chiropractic adjustments can act as antioxidants to repair damaged DNA.

Several clinical trials indicate that spinal manipulation therapy may help treat headaches and even offer more headache relief than medication.

In one such study, 22 percent of those who received a chiropractic adjustment reported more than a 90 percent reduction of headaches; meanwhile, 49 percent reported that the headache intensity was significantly reduced after receiving chiropractic treatment.

5. Feverfew & Butterbur Herbs

The leaves of feverfew are used to make medicine. Research has demonstrated that feverfew reduces the frequency of migraine headaches including pain, nausea, vomiting and sensitivity to light and noise.

A systematic review, completed by The School of Postgraduate Medicine and Health Science, U.K, compared the results of six studies. The results indicate that feverfew is effective in the prevention of migraine headaches and doesn’t pose any major safely concerns.

The recommended dose for headache relief is 50-100 milligrams of feverfew extract. 

Butterbur is another herb that reduces the inflammatory effect of chemicals that trigger headaches, especially migraines. It also acts as a beta blocker, resulting in normal blood flow to the brain. Doses of at least 75 milligrams twice daily seem to be necessary for the best headache-reducing results. 

6. B Vitamins

B vitamins are involved in the formation of brain chemicals, such as serotonin, which may be deficient in people who suffer from migraines.

Unfortunately, millions of Americans are unknowingly deficient in B vitamins, causing energy drops and fatigue, unhealthy blood cell and adrenal health, foggy thinking and headaches.

A study on mood and psychological strain associated with chronic stress measured the effectiveness of a three-month administration of two forms of high-dose vitamin B complex.

Sixty participants were involved in the trial that assessed their personality, work demands, mood, anxiety and strain.

The vitamin B complex treatment groups fared considerably better than the control group, reporting substantial lower levels of “personal strain” as well as an overall “reduction in confusion and depressed/dejected mood” after 12 weeks.

7. Drink More Water

It could be argued that one of the biggest nutrient deficiencies Western populations have, is water.

On top of simply not drinking enough water, we are consuming way more liquids that have dehydrating effects on our body. This can include coffee, sugary drinks and alcohol – all associated with headaches.

You can also quench your thirst and stay hydrated with fruits and veggies — some even have a water content that’s over 90 percent.

8. Stretching and Moving More

Staying in one position for an extended period of time, like sitting at your desk or computer, can lead to body tension and create headache symptoms.

We stare at computer screens, television monitors, smart phones, laptops and ipads. It it any wonder that we get tension headaches?

An easy way to avoid this chain reaction is to take a break every 30-60 minutes — stretch and move your head and neck around in a circular motion. This will relieve the built up stress and can help in avoiding headaches.

A 2012 study done by the Department of Physical Medicine and Rehabilitation in Finland measured the results of a stretching program for 60 women. The 12-month program resulted in a 69 percent decrease in headache frequency and symptom intensity.

So get moving!

9. Acupuncture

Acupuncture is a time tested healing and therapeutic treatment. It is over 3,000 years old and used to treat a variety of diseases and conditions. Acupuncture seeks to balance the body’s energy, or Qi, by stimulating specific points on the body. It has been proven to provide relief for chronic disease and pain.

10. Rest

I really couldn't decide whether this should be first or last on the list.

But if you're struggling with headaches, specifically migraines, then resting or simply taking a few moments to sit in a darkened room can help relieve symptoms.

If you have not yet optimized your sleep patterns, then you are slowly robbing yourself of health.

Cluster Headaches have been described as the “worst pain known to medical science”. Of course it's hard to really quantify that statement.

How the do you know if you're experiencing cluster headaches? Here's a few ways that it's been described by actual patients:

• “Like a really really strong pressure, and then there’s a kind of burning sensation behind my eyeball.”
• “It feel's like someone’s jabbed a white-hot poker into your eye socket and is holding it there for 45 minutes to an hour and a half.”
• “Like I just got shot in the face by a Disney character who's singing It's a small world after all over and over”
• “It’s like a papercut in my eye, in the center of my head.”
• “A pain that's so sharp and excruciating, there's no talking or doing anything other than just screaming to try to get out of it.”
•  “It feels like there's a little devil ripping the blood vessels apart behind my eye.”

Damn. These headaches are no joke.

This is also why they are considered one of the most painful afflictions known to mankind.

Women have even compared cluster headache pain to be equivalent to labor pain, while men express that it’s the worst pain they’ve ever felt.

Cluster's involve intense and relentless pain in or around one eye on one side of the head. The symptoms can sometimes be confused with a migraine, but there is one major difference.

This type of headache occurs in patterns, and it arises in cluster periods — or outbursts of frequent attacks that generally last from six to 12 weeks. A cluster period usually ends in remission, when there are no symptoms for months or even years.

Although the pain can be intense, these headaches are rare and the symptoms can be reduced or relieved with a mix of conventional and natural headache remedies.

In this article we will discuss the differences between cluster and migraine headaches and how to treat them naturally.

The Difference Between Cluster and Migraine Headaches

Cluster Headaches are so painful that doctors have reported patients who committed suicide because of them. These types of headaches are debilitating and make it difficult to distinguish between cluster and migraines.

That said, there are several ways in which you can tell the difference including:

• Cluster headaches are typically more intense than migraine headaches, but they don’t last as long.
• Cluster headaches are more frequent in a day with people experiencing one to eight attacks per day, while migraines typically occur one to 10 times per month.
• Cluster headache attacks last 15–180 minutes, while migraine attacks last four to 72 hours.
• Cluster headaches are always one-sided and around the eye, whereas migraines can be one-sided or both sides and come with nausea and visual changes.
• Cluster headaches occur predominantly in males, while migraines occur predominantly in females.
• Cluster headache sufferers appear restless until pain passes, but migraine sufferers prefer to rest in a dark room until pain passes.

What Causes Cluster Headaches?

No one knows for sure.

Cluster headaches are rare which means there is less information the medical community has to go off. We do know that cluster headaches occur predominantly in males, with a 9:1 ratio of males to females. They begin between the ages of 20 and 50 and tend to occur more in smokers.

It's currently accepted that the headache occurs when the nerve pathway in the base of the brain, called the trigeminal autonomic reflex pathway, is activated.

This main nerve is responsible for sensations in the face, so when it’s activated it causes eye pain — a major symptom of cluster headaches. The trigeminal nerve can also stimulate other groups of nerves that cause symptoms of cluster headaches, such as eye tearing and redness, nasal congestion, and discharge.

Cluster headaches are not caused by an underlying brain condition, like a tumor or aneurysm, but they do seem to come from the hypothalamus, a section of the brain that governs physiological functions, such as temperature, regulation, thirst, hunger, sleep, mood, sex drive and the release of hormones within the body.

A 2013 study conducted in China detected significant increases of functional correlation to the right hypothalamus in cluster headache patients during “in attack” periods in comparison to those during the “out of attack” periods. Researchers concluded that cluster headache patients have a dysfunction of brain function connectivity, mainly in brain regions that are related to pain processing.

Cluster headaches are commonly mistaken for allergies because they tend to occur in the spring and fall, which further suggests that the hypothalamus plays a role in this condition.

Natural Treatments for Cluster Headaches

Let’s get into the most effective natural treatments for cluster headaches and how they differ from a migraine or tension headache.

Lifestyle Recommendations to Treat Cluster Headaches

Optimize Your Sleep Schedule

Improving your sleep hygiene not only impacts overall health and wellness, but it's also effective in helping people who suffer from cluster headaches. Cluster periods may actually begin when there are changes in your normal sleep routine, so it helps to stay consistent.

Avoid Alcohol and Tobacco

This should really go without saying, but alcohol and tobacco use are not so healthy. In addition, they can both increase the frequency of cluster headache attacks. I'm certainly not someone who abstains from alcohol, but if you suffer from cluster headaches, avoid it!

Practice Deep Breathing Exercise

Deep breathing allows more oxygen into the brain, which can then provide relief during headache attacks. That’s what makes yoga such a great activity for headache suffers. Its physical exercise combined with breathing exercises have been found to alleviated headache symptoms.

Go For A Walk or Get Outdoors

People with cluster headaches experience a relief of symptoms after receiving oxygen during an attack. This can be done naturally by getting outdoors and taking deep breathes of fresh air.

Supplement Recommendations to Treat Cluster Headaches

Supplement with Magnesium

People who suffer from cluster headaches can have low blood levels of magnesium. Preliminary studies show that intravenous magnesium injections may relieve a cluster headache attack, and a magnesium deficiency can cause the pain from a cluster headaches to be greater than normal.

To relieve cluster headache symptoms and reduce attacks, take 600-1200 milligrams of magnesium three times a day or once (1200 mg).

It might help to take one capsule before bedtime because attacks are most common in middle of the night.

It would also be a good idea to eat magnesium-rich foods like spinach, chard, pumpkin seeds, yogurt, almonds, black beans, avocado and bananas can also be helpful.

Supplement with Vitamin B2

Vitamin B2 may decrease the severity and frequency of cluster headaches. Vitamin B2 acts as an antioxidant in the body, helping to maintain blood cells and boosting energy levels.

A vitamin B2 deficiency can result in nerve damage and inflammation, two conditions that may increase the intensity of cluster headaches. In a 2004 study published in the European Journal of Neurology, patients who received 400 milligrams of vitamin B2 capsules per day experienced less headache attacks than before supplementation.

Supplement with Melatonin

Melatonin is used as an adjunctive therapy in patients with cluster headaches who have incomplete relief of their headaches when using conventional treatments.

Some studies have found that melatonin treatment can rapidly alleviate cluster attacks but only in episodic cluster headache patients. Scientific experiments on melatonin have suggested that it may be more beneficial when used before the cluster period begins for the best results.

Psilocybin Mushrooms

These psychedelic mushrooms may seem like a strange natural treatment for incredibly painful cluster headaches, but many sufferers are turning to psilocybin mushrooms for relief when nothing else has worked.

Psilocybin is a classic hallucinogen, and case studies suggest that it may be effective for the treatment of cluster headaches.

A review conducted that Harvard Medical School analyzed the effects of psilocybin mushrooms on headache patients. Of the 26 participants, 22 reported that the mushrooms aborted the cluster headache attacks, 25 of 48 reported cluster period termination, and 18 or 19 users reported that the remission period was extended after psilocybin treatment. These reports suggest that further research on the effects of doses of psilocybin on cluster headaches may be warranted.

The “Everyday” Headache, also known as tension headaches occur when there is uncomfortable tightness or pressure around the entire head. It's estimated that up to 80 percent of the adult U.S. population suffers from at least occasional tension headaches, with around 3 percent experiencing chronic daily tension headaches.

This should be no surprise given the relationships between poor posture, stress and anxiety and the development of tension headaches.

Tension headaches, sometimes referred to as stress-headaches, is the most common type of headache.

Common Causes of Tension Headaches

Its name should indicate the role that stress and mental or emotional conflict can have in triggering not only pain, but contraction of the muscles in the neck, face, scalp, and jaw during a tension headache.

Most tension headaches are assumed to be a muscle-joint-bone problem — so bones, joints, and your meat :) — as opposed to the neurological “brain ache” of migraine headaches.

For instance, a headache caused by tension could be cervico-genic (“from the neck”) — but it’s controversial, yet no one really knows for sure.

Depression and anxiety can cause tension headaches as well.

Other causes include physical postures (forward head posture, slumped or rolled shoulders) and misalignments of the spine that strain head and neck muscles (such as holding your chin down while reading or holding a phone between your shoulder and ear), degenerative arthritis of the neck, and temporomandibular joint dysfunction (a disorder of the joints between the temporal bone located above the ear and the mandible, or lower jaw bone).

Tension Headache Symptoms

Symptoms of tension headaches can include:

• Mild to moderate pain to the front of the face, head or neck
• Dull, aching head pain (it can be felt as if there’s a tight strap around the head)
• Lots of pressure and tightness across the forehead (usually both sides of the head)
• Muscles aches or pains on the sides and back of your head, including running down your neck
• Sensitivity to loud noises
• Tenderness when you touch your hair line, scalp, neck and shoulders

There is more than one type of tension headache, so doctors usually split tension headaches into two main divided categories that describe how often they occur: either episodic headaches (which happen now and then) or chronic headaches (which are experienced much more often).

Episodic tension headaches tend to occur fewer than 15 days of the month (for example, every other day or a few times per week), while in contrast, chronic tension headaches can happen much more often — for some people even nearly every day. Episodic headaches usually last for about 30 minutes to a few hours, but at times they can linger for as long as one week.

Chronic tension headaches usually last at least several hours and are more likely to be continuous, causing nagging pain that won’t seem to quit. Doctors consider someone to suffer from chronic headaches if more days than not he or she deals with head pain. It’s also possible to start off having only episodic tension headaches now and then, but soon notice that they become more frequent and chronic in nature.

Treating Tension Headaches

The first step in caring for a tension headache involves treating whatever disorder or disease is causing it.

For example, if you have a misalignment in your spine that is causing arthritis of the neck, this arthritis could also be the cause of a tension headache. So treating neck arthritis would be a good start. If someone has TMJ problems and this is causing tightness in the neck and jaw muscles, then correcting the TMJ disorder would be the first step.

The reality is, treating your tension headaches is going to require a combination of lifestyle changes, improving certain health habits and letting go of things that don't help (anger, stress, poor diet, etc).

Start With Managing Your Stress

The first strategy to correcting tension headaches is to work on stress.

Stress increases stress hormones, such as cortisol, which can in turn make you more prone to pain and discomfort. Cortisol also causes constriction of your blood vessels, which then decreases blood flow and can cause tightness in your muscles.

Because stress is the primary trigger for tension headaches — which is why a tension headache is also known as a stress headache — most people need to find various ways to lower the impact of stress on their lives in order for their headache symptoms to improve.

A few things that you can try include:

• Try reading something inspiring
• Use soothing essential oils for headaches
• Perform deep breathing exercises
• Meditate or Pray
• Spend more time outdoors

Clean Up Your Diet

Another important factor in treating tension headaches is your diet.

Make sure you are eating plenty of anti-inflammatory foods that support energy levels and ability to cope with stress.

This also means that you should avoid those things that don't support energy such as sugar, caffeine and processed foods.

Things to consider when eating healthy for tension headaches:

• staying hydrated and drinking enough water
• skipping sugary snacks that lead to blood sugar fluctuations
• avoiding smoking or drinking too much alcohol
• limiting the amount of caffeine you drink and not drinking caffeine too close to bedtime
• eating every few hours to keep blood sugar levels stable,

Some of the best foods for preventing headaches include:

• clean sources protein to stabilize blood sugar — cage-free eggs, wild fish, grass-fed meat or raw dairy (choose unprocessed meat that’s preferably organic to avoid additives that can trigger allergies or headaches)
• foods high in fiber — vegetables, fruits, ancient grains, nuts and seeds all contribute fiber to your diet, which reduces constipation that’s linked to headaches
• healthy fats to reduce inflammation and prevent blood sugar dips — nuts, seeds, coconut oil or olive oil, avocado, and wild-caught fish help you digest important nutrients and are important for brain function and hormonal balance
• foods high in magnesium and electrolytes — green leafy vegetables, sweet potatoes, melon and bananas are some good sources of magnesium, which relaxes muscles

Some of the worst foods for tension headaches:

• too much sugar — can cause hormonal changes
• common food allergies — gluten, cows dairy, peanuts, eggs, soy and shellfish can trigger constipation, muscle stiffness and headaches
• alcohol — causes changes to blood flow in the brain and dehydration
• salty foods — too much sodium, especially from packaged, processed foods or restaurant meals that have added MSG and other chemicals

Exercise And Movement for Tension Headaches

Regularly getting exercise is great for lowering stress, plus it has positive effects on blood pressure levels, sleep and your overall health.

People who exercise more are less likely to deal with stressful diseases (like heart problems or diabetes), obesity and depression. Physical activity also improves circulation and can help build strength in muscles that support good posture.

Studies find that moderate exercise can reduce the frequency and severity of strong headaches, even migraine attacks, in some people — especially when coupled with other healthy habits like a nutrient-dense diet and getting good sleep.

Exercise benefits your mood by changing levels of  the body’s natural “feel good” chemicals called endorphins, which are natural pain killers and antidepressants.

Correct Spine Misalignments and Poor Posture

Staring into a screen all day can contribute to headaches because of increased stress and the effects of blue light omitted from electronic devices — but don’t forget that your spine and posture is also very important.

Poor posture can cause shoulder and neck muscles to become tense, pinching nerves that lead to headache pain. This is especially true if you’ve dealt with injuries in the past that have affected muscles along your spine, shoulders or neck.

How can you improve your posture?

• Work on improving your posture both when sitting or standing.
• Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward.
• If you’re sitting for long hours at a desk, use a supportive chair that helps your muscles relax naturally, keep a computer screen at eye level (so your neck doesn’t become tight)
• Pull in your core/abdomen to keep you sitting upright.

The most supportive types of desk chairs help keep your spine long, back upright so your head isn’t slumping forward and your thighs parallel to the ground.

Chiropractic adjustments can correct spine misalignments. The first step is to undergo an examination by a qualified healthcare professional. A solid examination would include a posture analysis, movement examination and XRays of the neck.

Different Types of Headaches

When it comes to headaches, there are two categories: Primary Headaches and Secondary Headaches.

Primary headaches are any form of headache that is not caused by a serious medical condition. These types of headaches include: migraine, cluster, trigeminal and tension headaches.

Secondary headaches are headaches caused by some other health disorder or medical condition.

Examples include fever, infection, overuse of medication, stress or emotional conflict, high blood pressure, psychiatric disorders, head injury or trauma, stroke, tumors, and nerve disorders.

If you suffer from migraines, you're not alone!

Migraines are the third most prevalent illness in the world and currently, 25% of US households have someone who currently has regular attacks.

How to Determine if You Have Migraine Headaches

Migraine headaches can lead to pounding pain, light as well as sound sensitivity, nausea and digestive problems and an overall decrease in one's quality of life.

Classic symptoms of migraine headaches include:

• Intense or severe pounding pain on one or both sides of the head — most people have migraine pain on only side of the head at a time, which is a symptom that makes migraines different from tension or cluster headaches
• Nausea, loss of appetite or an upset stomach (sometimes even vomiting)
• Increased sensitivity to sound and light
• Irritability
• Disturbed or blurred vision, seeing flashing lights, or seeing unusual shapes and lines (especially while an attack is just starting)
• Dizziness and shakiness
• Numbness or weakness in the facial or neck muscles
• Increased thirst
• Inability to concentrate, speak normally or hold a conversation

Most people who suffer from migraines claim that they can tell when a migraine is about to occur. Most patients state that they just feel “off” and sometimes experience “auras” or “visual disturbances”.

Most people will also experience their migraines about once or twice a month, but others will get them every single day, for several days in a row.

The Phases of a Migraine

Migraine headaches can be divided into four phases, all of which may be present during the attack:

• Premonitory symptoms occur up to 24 hours prior to developing a migraine. These include food cravings, unexplained mood changes (depression or euphoria), uncontrollable yawning, fluid retention, or increased urination.
• Aura. Some people will see flashing or bright lights or what looks like heat waves immediately prior to or during the migraine, while others may experience muscle weakness or the sensation of being touched or grabbed.
• Headache. A migraine usually starts gradually and builds in intensity. It is possible to have migraine without a headache.
• Postdrome (following the headache). Individuals are often exhausted or confused following a migraine. The postdrome period may last up to a day before people feel healthy.

Who Gets Migraine Headaches?

A number of different factors can increase your risk of having a migraine.

These factors, which trigger the headache, vary from person to person and include:

• inflammation that affects normal blood flow and the blood vessels
• changes in nerve signals and brain chemicals that cause pain
• activation of the trigeminal nerve (which releases substances that signal pain to the brain)
• sudden changes in weather or environment
• too much or not enough sleep
• strong odors or fumes
• emotion, stress or overexertion
• loud or sudden noises
• motion sickness
• low blood sugar
• skipped meals
• tobacco
• depression and/or anxiety
• head trauma
• hangover
• over use of medications or side effects of medications
• hormonal changes
• genetic susceptibility (strong research exists to support a genetic component)

In some 50 percent of migraine sufferers, foods or ingredients can trigger headaches.

These include aspartame, caffeine (or caffeine withdrawal), wine and other types of alcohol, chocolate, aged cheeses, monosodium glutamate, some fruits and nuts, fermented or pickled goods, yeast, and cured or processed meats.

Migraines can occur in both children and adults, but affect adult women three times more often than men.

When it comes to migraines in women and hormone fluctuations, it's common to find that the migraine may begin at the start of the first menstrual cycle or during pregnancy. Most women see improvement after menopause, although it's also been observed that surgical removal of the ovaries can worsens migraines. Women with migraine headaches who take oral contraceptives may experience changes in the frequency and severity of attacks, while women who do not suffer from headaches may develop migraines as a side effect of oral contraceptives.

Medical Treatment of Migraine Headaches

Migraine symptoms are commonly managed with medications that help reduce pain and inflammation. Drugs used to control migraines can be classified into Acute and Preventive treatments. Preventive treatment involves taking medicines daily to reduce the severity of future attacks or keep them from happening at all.

Acute treatment for migraine may include any of the following drugs:

• Triptan drugs increase levels of the neurotransmitter serotonin in the brain. Serotonin causes blood vessels to constrict and lowers the pain threshold.
• Ergot derivative drugs bind to serotonin receptors on nerve cells and decrease the transmission of pain messages along nerve fibers. They are most effective during the early stages of migraine and are available as nasal sprays and injections.
• Non-prescription analgesics or over-the-counter NSAID drugs such as ibuprofen, aspirin, or acetaminophen can ease the pain of less severe migraine headache.
• Nausea relief drugs can ease queasiness brought on by various types of headache.
• Narcotics are prescribed briefly to relieve pain. These drugs should not be used to treat chronic headaches.

Preventive treatment for migraine may include any of the following drugs:

• Anticonvulsants may be helpful for people with other types of headaches in addition to migraine. Although they were originally developed for treating epilepsy, these drugs increase levels of certain neurotransmitters and dampen pain impulses.
• Beta-blockers are drugs for treating high blood pressure that are often effective for migraine.
• Calcium channel blockers are medications that are also used to treat high blood pressure treatment and help to stabilize blood vessel walls. These drugs appear to work by preventing the blood vessels from either narrowing or widening, which affects blood flow to the brain.
• Antidepressants are drugs that work on different chemicals in the brain; their effectiveness in treating migraine is not directly related to their effect on mood. The types of antidepressants used for migraine treatment include selective serotonin reuptake inhibitors, serotonin and norepinephrine reuptake inhibitors, and tricyclic antidepressants (which are also used to treat tension-type headaches).

Taking headache relief drugs more than three times a week may lead to medication overuse headache (previously called rebound headache), in which the initial headache is relieved temporarily but reappears as the drug wears off.

Taking more of the drug to treat the new headache leads to progressively shorter periods of pain relief and results in a pattern of recurrent chronic headache. Headache pain ranges from moderate to severe and may occur with nausea or irritability. It may take weeks for these headaches to end once the drug is stopped.

Are these medications always necessary, safe and effective?

No, not always. Research shows that holistic, non-drug strategies can also play an important role in managing pain and preventing headaches. The best part is that improving your diet and lifestyle habits also benefits your health in many other ways and doesn’t pose the same risks that drugs do.

Natural Treatments for Migraine Headaches

Eat an Anti-Inflammatory Diet

Everybody knows that a poor diet contains large amounts of processed foods (which contain large amounts of sodium). Processed food is one of the biggest triggers for migraine symptoms.

Foods that can make migraine headaches much worse include added sugar, refined grain products, conventional dairy products, aged cheese, red wine, chocolate, eggs, artificial food additives (such as msg or aspartame), flavor enhancers, high amounts of sodium, very cold foods or nitrates in processed meat.

Foods that can help prevent or treat migraines include those with omega-3 fatty acids (like nuts, seeds and wild-caught fish or grass fed beef), fresh fruits and vegetables and other healthy, lean proteins.

Manage Stress and Get Enough Sleep

Not getting enough rest or recovery time can increase the instance of migraines. Stress hormones can also cause problems by impacting blood flow which then causes headaches.

Make an effort to stick to a regular sleeping schedule and make sure that you're taking enough time out of your day to focus on stress reducing activities such as exercise, reading, deep breathing, yoga, tai chi, walking outdoors and meditation.

Keep a “Migraine Journal” to Track Symptoms

One of the best tools at your disposal is a journal. With so many factors that can contribute to migraine headaches, keeping a journal of when your headaches occur and writing down what you've been doing; you might be able to pinpoint an actual cause or trigger.

It could be your diet, nutrient deficiencies (such as magnesium deficiency), exercise routine or other factors.

Limit Screen Time or Lots of Light Exposure

If you notice that migraines are triggered from blue light exposure being omitted from electronic devices, limit the amount of time you spend using these devices or consider wearing blue light-blocking glasses. If sunlight seems to worsen headaches, wear sunglasses when outdoors (especially those that are tinted blue or green to block UV rays reaching your eyes).

Use Essential Oils and Heat

Essential oils for headaches include peppermint, lavender, eucalyptus, frankincense and rosemary. These can be applied to the painful side of the head, neck and elsewhere to soothe tension and stress.

You can also numb the pain with a heated towel, heating pad or ice pack applied to the head, upper back or neck for about 15 minutes at a time.

Chiropractic Adjustments & Spine Alignment

Studies have found that migraines can be caused by a small misalignment in the spine. When your vertebrae are misaligned in this way, it can actually cause the nerves and muscles to become irritated and inflamed.

When you get a chiropractic adjustment, this misalignment is corrected, meaning your vertebrae are where they should be.

Chiropractic adjustments are not only great for helping reduce the severity of migraines, but regular chiropractic care can also help reduce the frequency of these migraines as well.

In addition, many migraine sufferers may not realize that their poor posture can be contributing to their migraines as well. When you spend the whole day hunched over a phone, tablet or computer screen, you start putting some serious strain on your neck and back muscles, which can increase inflammation of the nerves and tissue that are associated with migraine headaches.