There are a lot of stretches out there. This is one I like.
Like video instruction?
take a look at this one: http://drgwilliam.com/2009/12/21/breathing/
or this one: http://drgwilliam.com/2009/12/04/sleep-better/
As a routine part of the history taking process with my patients I ask: “Do you get headaches?” I frequently get this response: ”Only the normal ones.” To this I ask, “What is a ‘normal’ headache?” Maybe it is normal to not have a headache at all.
And then, there are those who feel that the cause of their headache must be lack of ibuprofen, since the headache is held at bay when two ibuprofen are consumed every six hours. The truth is, something causes headaches. The best way to ‘treat’ them is to remove the cause, not just mask the symptoms. There are lots of types of headaches, the ones I see the most are the classic tension headache and the infamous migraine. I have worked with headache patients as young as seven and as old as you can imagine.
So, I hope you are reading this because you want to know what you can do that does not include opening a pill bottle. Here is my short list. Allow me to add this disclaimer first: these are not for all cases and it is wise to consult with a doctor in person before trying any new protcols.
- Chiropractic: of course I have to put this on my list. Based on my own observation I have found that an adjustment will favorably affect 9 of 10 headaches (even migraines). Of those, about half seem to go away entirely within a very short time. The connection is simple: neck bones that are not moving well can contribute to muscle spasms, poor blood flow, and nerve irritation.
- Ice: some headaches have a more direct link to blood flow and these will often respond well to the placement of an ice pack at the base of the skull for 10-15 minutes. The cold will constrict the blood vessels, which can decrease the throbbing sensation often associated with headaches. You can double this one up with the next one.
- Roll up a towel: many tension type headaches are accompanied by some tight and unhappy muscles in the neck and upper back. If you lay on your back, with a towel rolled loosely under your neck it may give your muscles a break while keeping your neck in a neutral position. See my pillow tips here.
- Acupuncture: I am not an acupuncturist, but I know it works and I know several really good ones. Call my office at 360-834-3434 and I would be happy to give you some names.
- Massage: This can compliment the chiropractic adjustment really well. A good therapeutic massage will increase blood flow to grumpy muscles, drain lymphatic toxins, and it usually feels great. If you read this far, call to schedule a massage and adjustment and I will give you a $10 credit.
- Only eat food: I just started reading a great book called “If its Not Food, Don’t Eat It”. If you put sugar water in your car it might start to have problems, right? Your body can react the same way to many things that you eat, but shouldn’t be. Lots of different ‘pseudofoods’ can trigger headaches. Some big offenders include caffeine, alcohol, red meat, chocolate, aspartame, and the list goes on. Watch out for processed food loaded with stuff you can’t pronounce–these can send your body on a downward spiral to many chronic health problems.
- Exercise: This is an answer to just about any health related problem. Not only does it reduce emotional stress, but if you strengthen some postural muscles, you can reduce the chances of getting a lot of muscle tension type headaches. Call me and I will teach you some good postural exercises. Later I will probably post a video with a demonstration.
- Laser: read all about it here.
Hope this helps!
When it comes to breathing there are two types of people:
- those that do it
- those that don’t
If you are from the second category, don’t bother reading on. My advice only applies to those who have discovered how vital breathing can be to maintaining a healthy lifestyle. As we breath in and out all day long we create certain habits. Some can be very detrimental over the long term if you are not made aware of them.
- Posture- try this: stick your chin way out, and roll your shoulders forward. Now try to take a deep breath. Next, sit up straight with your head over your chest and your shoulders pulled back and breath again. The first type of posture compresses the thoracic cavity and limits breathing. Think about it the next time you are slumped in front of a computer for a few hours. Low oxygen can make you feel strangled, if you know what I mean. If you can get more O2 to your brain, it is more likely to perform well.
- Core strength- One of the so-called ‘core muscles’ is the diaphragm. In normal, everyday breathing, you should use your diaphragm, rather than your chest, to expand your lungs. A simple way to check: stick your belly out when you inhale. Your guts need move out of the way in order for your diaphragm to pull down on those lungs. A stronger core will lower your chances of back pain. So, think “pot belly” whenever you are engaged in day-to-day breathing (versus exertion when those auxiliary rib muscles can expand the lungs even further).
- Blood Pressure- Stay with me here. One function of the heart is to pump oxygen throughout the body so that your tissues have what they need. If you only breath with the top third of your lungs–because of bad posture, and neglecting your diaphragm–your heart has to work harder to get the oxygen delivered to the rest of your body. High blood pressure may result. High blood pressure is linked to lots of health problems, including an early death from heart disease. So, rather than die early, just take a few minutes each day to practice breathing more effectively.
In summary, breathing right can increase your life span and make you fell better day to day. There are many more ideas and thoughts out there on correct breathing and I would appreciate comments and replies (maybe from a few yogis?).
