6 Tips for Chronic Headache Relief

About 50% of the American adult population experience regular headaches. They can hamper you from performing your favorite activities or daily tasks. The pain can be intense or a dull ache that can last from several hours to a few days. No matter what your symptoms are, there are ways to get relief.

Continue reading to learn how to make your headaches less frequent and intense.

1. Limit caffeine

Some over-the-counter pain relievers contain caffeine. In small amounts, caffeine can help reduce your headaches. However, excessive use of caffeine can worsen your symptoms by raising your blood pressure. Some high in caffeine beverages like soft drinks and energy drinks can be particularly bad for you. It’s important to reduce your caffeine use to a minimum, so try drinking no more than one cup of coffee or tea a day.

2. Try physical therapy

Physical therapy can be highly beneficial in chronic headache treatment. Even severe migraines can be treated with a carefully tailored physical therapy program and exercise plan. Moreover, physical therapy helps deal with migraine complications and symptoms like neck pain. A physical therapist can perform specific hands-on techniques to relieve stiff joints and muscles and improve mobility in your neck and head. A specialist can also teach you specific exercises aimed at decreasing pain, improving endurance, and promoting overall healing. Physical therapy specialists can also help you identify triggers (diet, sleep, posture, movement, and/or postural habits) and eliminate them.

3. Change your diet

In some cases, limiting your consumption of certain foods can help bring relief. Certain foods may trigger headaches in some people, and specific chemicals in some foods can help reduce the occurrence of headaches. Foods that can lead to headaches include highly processed foods, fermented foods, chocolate, dairy products, cured meats that are high in nitrates, salty foods, citrus fruits, and alcohol. Limiting processed foods and starting to prepare healthy meals yourself can also help reduce your headaches. Plus, riboflavin-containing multivitamins and magnesium supplements can be beneficial in reducing headaches.

4. Avoid tobacco, drugs, and alcohol

It’s known that alcohol, tobacco, and illegal substances may negatively affect your brain. Some people who experience reoccurring headaches or migraines have alcohol intolerance. Try having no more than one or two drinks a day. And if you smoke, consider quitting. 

5. Sleep better

Sleep is necessary to replace your energy levels, and getting a good night’s sleep can help find relief. You may not require the recommended full eight hours a night, but it’s essential to get enough to stay healthy and full of energy. Both oversleeping and sleep deprivation can trigger headaches. If you know that you’re snoring at night, consult your doctor about sleep apnea, which also results in headaches.

6. Reduce stress

A stressful lifestyle puts you at higher risk of experiencing headaches. Stress is the main cause of tension headaches and migraines. It can also lead to other types of headaches or worsen them. Make sure to relax and reduce stress. Some ways to reduce stress include meditation, exercise, deep breathing, relaxation to music, and biofeedback. Or you can just indulge in your favorite activities to ease your head and relax. 

The bottom line

Don’t let chronic headaches ruin your day and consider using the aforementioned tips to find relief. Make sure to limit your use of caffeine and avoid foods that can trigger headaches. Consider quitting smoking and limit your alcohol intake. Avoid both oversleeping and undersleeping, as they are the main causes of chronic headaches. Relax and reduce your stress levels. And consider trying physical therapy to treat persistent headaches. Physical therapy programs can be tailored to suit your specific needs and can be aimed at relieving your headache both with exercises and manual therapy.