Archive for tension

Three ways to ease a tension headache without medication

With so much going on in the world right now, it’s not surprising that many people are coming to chiropractors with tension headaches.

A tension headache is a mild to moderate dull, aching pain in the head. It often feels like a tight band or pressure across your forehead, or on the sides or back of your head.  You may also experience scalp tenderness and a dull ache in your neck or shoulder muscles.

Tension headaches can be caused by various factors such as stress, dehydration, lack of sleep, and dietary imbalance. There are three key ways to ease a tension headache without medication.

  1. Try a cold compress

Pain is often caused by inflammation in tissues. A cold compress can help alleviate this pain. Try relaxing with a cold compress for 10 minutes on, and then 10 minutes off. If the cold compress doesn’t provide relief you can try a heat pack but ensure to drink plenty of water so that the heat pack doesn’t cause dehydration and make the headache worse.

  • Relaxation techniques

Try relaxing in a dimly lit room by lying down and focusing on deep breathing and progressive muscle relaxation. Make sure to drink water before the relaxation session in case the headache is the result of dehydration.

  • Allied health care

Allied health care such as chiropractic, massage and acupuncture can provide relief for tension headaches through gentle techniques that work with the needs of your body.

There are a number of things you can do to prevent tension headaches such as:

  • drink plenty of water each day to avoid dehydration
  • try to use relaxation techniques, even if it’s just deep breathing, as part of your daily routine to reduce muscle tightness
  • ensure to maintain a healthy, balanced diet with plenty of fresh fruit and vegetables
  • don’t smoke and limit your intake of alcohol, caffeine and sugar
  • try to get eight hours of sleep each night
  • exercise at least three times each week, even if it’s just a 20 minute walk.

For more information about how to reduce your risk and frequency of tension headaches contact Lane Chiropractic Pottsville on 6676 2270.

Four free, simple steps to ease stress, anxiety and depression

If you are feeling depressed, anxious or stressed, you are definitely not alone, particularly in these uncertain times. There are four simple things you can do right now to ease your feelings of tension and sadness:

  1. Focus on your breath

When we are feeling sad, anxious or stressed we tend to shallow breathe.  This puts stress on your body because you are not getting enough oxygen, which in turn further increases your emotional stress – so it’s a vicious cycle.

To break this cycle, simply sit quietly and focus on breathing slowly in through your nose for five seconds and then out through your mouth for five seconds. See if you can increase it up to 10 seconds, without putting stress on your body. Do this a few times and you will immediately feel some calming effects.  The beauty of this exercise is that you can do it anywhere – at home, at work, in the car and even on the toilet

2. Drink water

Similar to oxygen, our bodies need plenty of water to function. Did you know that often you can be dehydrated without even knowing that you are thirsty yet? Just like a lack of oxygen, a lack of water can put your body under stress and amplify feelings of stress, sadness and anxiety.   Try to drink at least eight glasses of water each day.

The best way to achieve this is start with a drink of water when you first get out of bed each morning (and when your body is often already dehydrated).  Even better if you can squeeze some fresh lemon or lime juice in the water.

Try to avoid drinks that can contribute to dehydration such as coffee and soft drinks.  If you really don’t like the taste of plain water, add a squeeze of fresh juice to your cup, or if you want something more exotic, try a small splash of rose water for a very nice tasting rose petal drink

3. Stretch

It’s amazing how quickly our bodies can lock up on us, especially as we age. Stress, anxiety and depression cause muscle tension, which can very quickly turn into quite painful problems in the muscles, back, neck and joints. Our body being in pain further adds to our emotional stress.

To ease this, make a habit of doing a few small stretches each day, whenever and wherever suits you. Don’t overdo it of course, just enough so that your body feels a little bit of a release from muscle tension.

You may choose to bend forward and very slowly and gently try to get closer to touching your toes each day, or you may also choose to very gently give your neck a nice stretch by tilting your head to one side and then the other very slowly.  Find some stretches that make your body feel good and try to do a couple each day.  You can even do them while watching TV.

4. Get some sunlight

It’s a well-known fact that sunlight is a great source of feel good vitamins and, in particular, helps to naturally boost serotonin levels (which are the feel-good chemicals in your brain).

Try to sit outside or near a sunny window for a few minutes each day.  You will be amazed at how much this can help to lift your mood.  Even better if you can take a walk outside each day.  Just make sure to wear a hat, sunscreen and sunglasses whenever out in the sun to avoid sunburn.

How your chiropractor can help

While your chiropractor can’t rid you of the cause of your stress, whether it be work or family related, they can help to relieve you of the symptoms so that you can handle stress much better. Key benefits of chiropractic care include:

Eases nervous tension

Chiropractic care aims to find the right balance between your mind and body. Your spine is literally the backbone of your neurological system. Your brain communicates everything, including functions such as breathing and swallowing, with the help of the spine. As you feel stress and begin to tense up, this causes your spine to move.  After your chiropractor has adjusted it and your spine is in alignment, the central nervous system is unblocked so it can function the way it should. You may find yourself to be sick less, have more energy and feel less stressed overall.

Another benefit is the realignment of the spine helps improve blood circulation, and it allows your body to turn off the fight/flight response, which is integral to relieving your stress.

Triggers positive hormonesSpinal health influences almost every region of your body. Chiropractic adjustments lead to an increase in hormones such as neurotensin, oxytocin, and cortisol. These hormones are involved in positive nervous system functioning, such as:

  • Neurotensin: neutralises stress-induced pain
  • Oxytocin: boosts neuro-communication and feelings of social bonding
  • Cortisol: blocks pain deriving from inflammation.

Helps you get better sleep

Insomnia is a symptom of anxiety and/or depression. With chiropractic care, you may find getting to sleep a little easier. Studies show that chiropractic manipulation may also improve patient sleep patterns.

Relieves tension, stiffness and headaches

Patients with anxiety and/or depression also suffer from muscular tension. Chiropractic care can aid in reducing tension and stiffness, as well relieve pain related to tension headaches. Studies that measure electrical activity in muscles found that after a chiropractic adjustment, muscle activity was reduced by 25 percent.

If you’d like more information about how to reduce anxiety, stress and depression, or need help with managing the symptoms, contact Lane Chiropractic Pottsville on 6676 2270.