Yoga for Headaches

Ever been sidelined by a nagging headache? You're definitely not the only one. Around 40% of people battle tension-type headaches, and about 10% of us have to deal with migraines. Headaches are like that uninvited guest at the party – almost everyone gets a visit now and then.

What Type of Headache Do You Have?

Here’s the thing: knowing the kind of headache you’re dealing with is like having the right map for a tricky hike. It guides you to the right strategies and treatments. Say you're a bit of a camel and forget to drink water, or you're often hunched over your desk like Quasimodo – identifying these habits can help you take steps to reduce those annoying headaches.

There's a whole world of headaches out there – over 150 different types to be more specific. Broadly, they're split into two categories: primary and secondary. Your usual suspects, like tension headaches and migraines, are 'primary' headaches. Then there are "secondary" headaches – which are often symptoms of dehydration, sinus troubles, or reactions to medications. And sometimes, they indicate something more serious.

What Can Cause A Headache?

There are known common triggers for headaches, and often it's the little things that can lead to a headache. Keep an eye out for these common triggers:

• Changes in sleep, or lack of it.
• Alcohol, particularly red wine.
• Processed meats that contain nitrates can lead to food-triggered headaches.
• Poor posture.
• Physical activity, like working out, can lead to exertion headaches.
• Skipping meals can cause a hunger headache.
• Straining, such as during a bowel movement.
• Coughing, sneezing, blowing your nose.

Environmental Triggers:

Your environment can also be a sneaky contributor to your headache woes. Be mindful of:

• Certain food ingredients, like caffeine, alcohol, chocolate, fermented foods, and cheese.
• Allergens in your surroundings.
• Secondhand smoke.
• Strong odors, such as perfumes and chemicals.

Can Muscle Stiffness Cause Headaches?

Absolutely, muscle stiffness can be a major player in causing headaches. It's like having a tight rubber band wrapped around your head – not comfortable at all. When muscles in your neck, shoulders, and even your jaw become tense, they can trigger headaches. But why and how does this happen?

• Neck and Shoulder Muscles – The muscles in your neck and shoulders, including the trapezius, SCM (sternocleidomastoid), and suboccipitals, work tirelessly to keep your head upright. Stress or poor posture can cause these muscles to tense up, leading to a classic tension headache.
• Jaw Tension and Headaches – Ever heard of TMJ (temporomandibular joint) disorders? When your jaw muscles are tight, often due to stress or teeth grinding, they can contribute to tension headaches.
• The Chain Reaction – Muscle stiffness in one area can lead to tension in another. For example, stiffness in your upper back can lead to neck tension, which then contributes to a headache.
• How It Happens – When muscles are tense for extended periods, it can reduce blood flow and increase the buildup of waste products in the muscles, leading to pain and discomfort. This can trigger the pain receptors in your nervous system, resulting in a headache.

It is important to note that stiffness and and headaches are a but of a chicken or the egg problem for some. You get a headache from tight muscles, and a headache can give you tight muscles.

Tension Headaches

Knowing that stiff muscles can lead to headaches, it is time to tackle tension headaches. In tension headaches, muscle tightness is the source of pain — it’s the pain mechanism.

Tension headaches occur when your neck, jaw, shoulder, and scalp muscles become tense or contract. They arise from muscle contractions in the neck and scalp, often due to stress, posture, or prolonged static positions, and “patients may also complain of shoulder or neck muscle tightness as well as sleep disturbances.” [source] The muscle contractions can be a response to stress, depression, head injury, or anxiety. They also can be a response to the head to being held in one position for a long time without moving can cause a headache, such as typing or other computer work or hunching over your knitting project. Sleeping in a cold room or sleeping with the neck in an abnormal position may also trigger a tension headache. This tension, especially in the sternal SCM and upper trapezius muscles, affects blood flow and waste removal, contributing to headache pain.

Tension-type headache (TTH) is the most common type of primary headaches. It is also sometimes referred to as muscle contraction headache, stress headache, or psychomyogenic headache. [source]

As a Yoga Studio and School we often have students reach out about tension headaches, which makes sense as they are the most common type of headache. And while some may brush off the seriousness of a headache, the reality is though tension headaches are not a severe disease they can cause significant complications in someones life. Being in pain often has downstream impacts, such as “absent days and reduced work productivity. It may also result in increased stress and mood disorders.” [source]

How Sleep and Stress can cause headaches

Now, sleep issues and stress aren't just a nuisance; they're prime headache fuel. Fun fact: half of us struggle with sleep, and if you're in that camp, stress is probably also crashing the party. This not-so-dynamic duo can really escalate headache problems.

Looking at Canada, here is the reality [source]:

• 1 in 2 adults have trouble going to sleep or staying asleep.
• 1 in 5 adults do not find their sleep refreshing.
• 1 in 3 adults have difficulty staying awake during waking hours.

Of the adults reporting lack of sleep here are some interesting numbers related to their lack of sleep:

• They tend to be more sedentary
• 36% of them report chronic stress
• 12.3% report sleep bring impacted by poor mental health

Can Yoga Help With Headaches

A study conducted in 2014 found that practicing yoga along with conventional care had a significant positive impact on migraine patients. It helped to reduce both the frequency and intensity of headaches. The study showed that combining yoga therapy with conventional care was more effective than conventional care alone. The improvements in clinical outcomes and autonomic functions indicated a decrease in sympathetic activity and an increase in vagal tone, which suggests a beneficial effect on cardiac autonomic balance. You can read more about the study here.

Treating headaches often requires a multifaceted approach tailored to your individual needs. The great thing about yoga is that it fulfils several healthcare recommendations for headache treatment, including:

• Managing your stress level
• Working on your posture
• Getting enough sleep

For classes focused on restoration or meditation, you have the option to apply heat or ice, depending on what works best for you.

At Heart + Bones we also have a collection of classes to help you not only learn about the muscles that cause tension in your neck and jaw, but also enjoy short classes to help you reduce tension, self massage, and manage your stress.