5 Tips to Reduce the Likelihood of Headache
Headaches can be quite a nuisance, especially when they escalate to painful migraines that practically incapacitate
you. Whether it’s from overexerting yourself during exercise or having high stress levels, it can be tempting to
eliminate it with the aid of an over-the-counter pill, such as ibuprofen or paracetamol. However, you might not always
have these pills on hand, which is where these other ways to avoid and alleviate headaches can come in handy!
1. Hot and Cold Applications
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Applying cold or hot packs to your head can help reduce the pain, especially for muscle tension headaches. Cold
packs can be applied for 10 minutes at a time before taking a break, while warm compresses are best placed on the
back of your neck and forehead for relief.
Have you ever wondered why your headache is so pronounced after having a few drinks the night before? This is an
example of a dehydration headache, which Medical News Today describes as something that can happen even
without consuming alcohol. Getting a glass of water or a hydrating beverage filled with electrolytes will help bring your
headache down in no time.
It’s also best to avoid headache-inducing beverages. Aside from alcohol, caffeinated drinks are also to blame for
headaches, especially if you have too much coffee, energy drinks, or soda. Try asking for a half-decaffeinated
beverage the next time you’re at a coffee shop. Be conscious of your alcohol intake as well, especially with drinks like
whiskey and red wine.
3. Proper Neck Posture
IMAGE CREDIT: Pain Free Working
Poor posture can cause aches and pains all over the body, including your head. Every inch that your neck bends
forward past its normal curve places a significantly greater amount of pressure on your muscles, contributing to
headaches. Unfortunately, slouching is very common these days, especially with remote work and the absence of
proper office equipment like office chairs and desks with appropriate heights
Those working from home can benefit from investing in an ergonomic chair, but be careful not to purchase just any
office chair. An ergonomically designed one should have a good seat height range, a seat pan with a waterfall edge,
and adjustments for backrests, armrests, and headrests. Chairs with adjustable neck lengths for customized support
cradle your head and prevent it from tilting too close to the computer screen, thereby eliminating the development of
headaches due to poor posture.
4. Reduce Stress Levels
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While it seems like stress can’t be avoided these days, learning how to manage it is one of the best ways to curb
persistent headaches. These headaches are usually some of the most painful, escalating into migraines as the day
progresses. To address this, be more deliberate about removing stressors from your environment and practice deep
breathing or meditation techniques. Doing this removes the tension in your head and body, resulting in less head
5. Quality Sleep
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A study from Biomed Central has found that sleep deprivation is linked to a loss of ion homeostasis in the brain,
contributing to migraines. Aside from getting a full eight to ten hours of sleep every night, improving the quality of your
sleep is also crucial. Having a relaxing routine to wind down before bed and sticking to your bedtime may seem
insignificant, but they contribute a lot to how well you sleep and reduce the likelihood of your headaches.
Headaches are never fun, whether it’s the low, persistent drum you feel or a sharp pain behind the eyes. Fortunately,
they typically don’t last long. Using these 5 tips and our webinar on headaches can help you get rid of them even
more quickly. So before you reach for that Tylenol, consider grabbing a glass of water first and mind your posture!
Written by Tracy Osborn for goldmedalpt.com