Most of us have had a headache at some point in our lives; others live with "chronic" headaches. Headaches can be associated with many factors including stress and tension, postural imbalances, allergy and sinus problems, hormone imbalances, and migraine-related complexes. In this article, we will focus on the impact of our behavioral patterns on headaches. Physical stress, emotional stress, tension and postural imbalances affect all of us in some way. Continual muscular tension and soft tissue bracing patterns can lead to myofascial restrictions and pain. As Myofascial Release practitioners, we find that no matter what type of headache, there is almost always tissue tightness, tension, and myofascial restriction surrounding the head, shoulders, neck, face and jaw. Often we even find myofascial restrictions extending down to the sacrum (the base of our spine) and the pelvis. This results in the constant compression of nerves, blood vessels, bones, and joints in these areas. It is critical that we become aware of our behavioral patterns as well as our individual and unique anatomical variations in order to address the underlying causes of our headaches. Do you ever find yourself slumping in front of the computer, television, or steering wheel of your car, with your head hanging forward? Continual posturing of the head in a forward position compresses the space between the base of the cranium and the top of the neck (the sub-occipital space). Also our jaw automatically opens, requiring us to clench the jaw to keep it closed. Over time the tissue in this area adapts and remains in a shortened position, pressing the bones together, contributing to our headache. At the same time, stress creates additional muscle tension in the body which exaggerates the postural imbalance, further squeezing vital structures, specifically, the dural tube. The dural tube is a thick connective tissue that covers and protects the brain and spinal cord. It extends like a stocking from the top of our head to the base of our spine. Because the dural tube contains the cerebral spinal fluid, compression and restriction through this area creates pressure much like that in a water balloon, resulting in headaches. The balance of the cranial bones affects the amount of pressure placed on the dural tube and the head. Our cranium is actually a "puzzle" of bones that expands and contracts very subtly like expansion joints on bridges, to accommodate the fluid flow in the brain and spinal cord. If micro movements along cranial structures did not occur every time cerebral fluid is pumped, our head would explode or at least feel like it could. Restriction of the tissue between the cranial bones creates undue pressures on the dural system and the head leading to headaches. So what can we at HOPT do to help you with your headaches? As Myofascial Release therapists, we are highly trained in techniques to decompress the base of the cranium, lengthen the dural tube and balance the cranial bones; all of which can significantly reduce pain and tension and increase mobility in the head, spine, shoulder and jaw. Also, we at HOPT feel that it is extremely important to guide and assist our patients in body awareness principles and practice. If you are not aware of your behavioral patterns that contribute to headaches, how can you change them? Awareness is empowering! Awareness is the key. What YOU can do: Self treatment is essential. It is how we change the behavioral pattern that is associated with our pain. When we learn new ways to take care of our bodies, we leave behind the old patterns that may have contributed to our pain. The following are some self treatment techniques: Tune In Take time each day to quiet yourself and notice your breath. Notice if your breath goes easily into your body or if there is any resistance. Next, imagine your inhale filling your head, neck, shoulders and down your spine. Notice any tension or bracing in these areas. With each exhale, allow your entire body to soften. Practice this technique throughout the day or whenever you feel tension building in your head, neck, shoulders or body in general. Couple this method with the following techniques. Sphenoid Lift Imbalance of the sphenoid bone, a cranial bone, can contribute to headaches. While sitting, gently place your index and second finger on the side of your head just behind your eye socket (the soft space). With your elbows supported on a table or pillows, gently shift the tissue forward without actually gliding on the skin. "Tune In" and wait at least two minutes or until you feel a release or softening. Ear Pull Grasp the lower outer edge of your ear and gently pull out and back until you feel a gentle stretch. With your elbows supported, "Tune In" and wait here at least two minutes or until you feel a release of softening of the tissues. Occipital Release Put two tennis balls in a tube sock and tie a knot on both ends. Lie down on your back and place the tennis balls behind your head, just above the base of your skull. If the tennis balls tend to slip into the neck space, slide them higher on your head. "Tune In" and allow your body to soften into the tennis balls for 5 to 15 minutes. The more you participate by doing your home exercises, the more those activities will integrate into your daily life. This will make an even more profound impact on your continued treatment sessions at HOPT. Your increased body awareness allows our therapists to assist you even further. Remember, healing is a process not an event. Kristi McGrath, PT
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