Tension Headaches

Do you get headaches? Have you ever asked why you get headaches?

Headaches can be caused by a number of things. Listed among these is stress/tension, inflammation of the sinuses, cervical (neck) joint irritation, and arterial dilation. Dehydration, hunger, and straining of the eyes can also cause headaches. Though most headaches are not life threatening, there are some that have a more serious and life threatening nature. These life threatening forms would be caused by encephalitis, brain cancer/tumor, and cerebral aneurysms. I don’t want to focus on the life threatening forms of headaches. Instead I would like to list a few things to look out for. If you notice any of the following symptoms associated with you headache seek medical assistance:

• Stiff neck
• Seizures
• Confusion/disorientation
• Sudden fever
• Nausea/Vomiting
• Bulging of the Fontanels (soft spots of the head) in infants
• Behavioral/Emotional changes
• Paralysis on one side of the body
• Memory loss
• Impaired sense of smell or sight
• Impaired motor activity (speech, ability to write, walking, etc)
• Sudden change in weight
• Drooping eyelid
• Enlarged pupil in one eye
• Dizziness
• Ringing in the ears
• Increased/aggravated pain while chewing


I would like to focus on the most common form of headaches—Tension headaches. Tension headaches are often felt on both sides of the head. The pain may begin at the base of the head/neck and spread up and forward. The pain may be dull and feel like a vice squeezing around your head. Tension headaches are due to tightness of musculature of the head/scalp, shoulders, jaw, and/or neck, which may be pain directly where the muscle is or referred to areas of the head. Some common muscles to cause tension headaches include the Suboccipital muscle group, Trapezius, Levator Scapulae, and muscles surrounding the jaw. The muscle contraction/tightness may be related to stress, poor posture, cold temperatures, sustained abnormal positions, overexertion, or clenching or grinding your teeth. Tight muscles may be found to hold Myofascial Trigger Points (MFTP), or “knots”. These tight muscles and MFTP can cause pain not only to the neck, but the pain may radiate to the head.

For those who may have helped someone move (whether it be yourself or someone else), you know that it is easier to carry a box held closely to your body. When the box is held away from the body it appears to be heavier. The same applies to our posture. When we work at a desk we, generally, tend to lean forward. Our head is no longer directly above our shoulders, but placed in front of them. We have moved our head’s center of gravity in front of the pedestal it rests on. The muscles of our posterior neck, or back of our neck, have to work harder to hold our head upright. The result is tighter muscles and, possibly, MFTPs. Stress can also cause muscles to tighten, with or without MFTPs. From my experience, many people appear to “carry” their stress in the upper back, shoulders, and neck. If we do not have an appropriate outlet for stress its energy has to go somewhere. A common place is the muscles. We may also create a tightness of the muscles. For example, a boy who is having trouble breathing, maybe from asthma, may struggle to inhale and exhale. His body may respond by raising his shoulders to help expand the lungs. The boy is often unaware of the fact that his body is trying to help him breath in this way. If this continues the muscles raising the shoulders will hold the some of the tension, or contracted state, they used to help open his airway. This also happens when you sleep in an abnormal position for an extended period. The muscle is in a shortened position for that extended period of time and remains in that shortened state. When you wake up you may not be able to turn your head without pain.

To rid yourself of the pain of tension headaches you can do a number of things. The obvious suggestions would include talking to your doctor (if this is a medical doctor he/she will likely recommend taking an over-the-counter pain medication such as Ibuprofen or Tylenol). You may have already tried taking the pain medications, but noticed that you still get headaches. If you want to reduce the amount of headaches, and possibly get rid of them, you will need to take a more active role. This may include seeing a chiropractor and/or a massage therapist. Since I am a chiropractor, I will focus on what a chiropractor can do to help. A chiropractor will likely adjust the joints of your spine, including your neck. By improving the mobility of the spine your body can heal more efficiently. By allowing the nerves to properly transmit information, the body will be able to send the healing nutrients to the injured areas. He/she may also perform some trigger point therapy by applying pressure to the MFTP. The chiropractor will also likely give you stretches and exercises to do at home. Since the muscles are tightened and shortened, they need to be elongated to a more correct length. Electrotherapies may also help, with the assistance of heat. Electric stimulation, such as interferrential current (IFC), and heat will increase the blood flow to the affected area. This promotes healing by allowing the nutrients necessary for healing to be delivered by the blood and removing any inflammation that may be present. IFC can also perform a temporary “pain block”, achieved in one of two ways—1) stimulating local nerve cells and blocking the transmission of pain stimuli, or 2) stimulating the release of endorphins.

If you suffer from headaches, or know someone that does, refer them to a chiropractor. We at Evergreen Chiropractic are always ready, and willing, to help.

Jerry Rice to Endorse Chiropractic

A new spokesperson has been named to help promote and educate the general public about chiropractic. On January 12, 2009 the Foundation for Chiropractic Progress, a non-profit organization dedicated to raising public awareness of chiropractic, announced that Jerry Rice will be the spokesperson on behalf of chiropractic.
Rice, a future NFL Hall-of-Fame recipient, has three Super Bowl rings, holds 38 career records, and was a 13-time Pro Bowl football player. He spent the majority of his career playing for the San Francisco 49ers, though he played for both the Oakland Raiders and the Seattle Seahawks before retiring. He also showed his abilities off the field when he tackled the challenge of competing for the “Dancing with the Stars” trophy.
“Chiropractic care has been instrumental in my life, both on and off the field, and I am excited to share this with the American public,” Rice says. “I have been blessed with a long and healthy career as a professional athlete, and as I move forward into the next stage of my life, chiropractic care will continue to be an important part of my game plan.”
Jerry will testify to how chiropractic helped make him one of the most outstanding receivers in NFL history, how it has impacted his life during his retirement, and how it helped become a finalist on “Dancing with the Stars”.
Full page ads bearing Jerry Rice’s testimonials will be seen in the December 15 issue of ESPN Magazine, currently in the Jan/Feb issue of Woman’s Health, the January 14 issue of Sports Illustrated, the February issue of Men’s Fitness, and in the January 16-17 issue of USA today.
“Jerry Rice understands what it takes to maintain a healthy body,” says Kent S. Greenawalt, president of the Foundation. “His personal message of how chiropractic played an important role in his ability to maintain a long and successful carrier in football will be well received by the consumer public, and remains an important part of his game plan for a healthy life.”
If you would like to join in the cause and help Jerry Rice and the Foundation continue to build this campaign to make more people aware of the benefits of chiropractic you can make a pledge/donation by visiting www.f4cp.org or mailing your contribution to Foundation for Chiropractic Progress, P.O. Box 560, Carmichael, California 95609-0560. Every dollar received from donors goes directly to the advertising/public relations campaign.

Are you ready to shovel snow?

The snow has fallen—rather heavily. Many people may have experienced a bit of pain after shoveling the snow. Most of us don’t prepare our bodies for the winter sport of snow shoveling. Much like athletic sports or exercise, our bodies need to be conditioned and ready for the aerobic activity known as “snow shoveling”. If our body is not ready for this chore then we might experience muscle spasms, sprains, strains, and other back injuries.

There is never a better time to start preparing than right now. Here are some tips that will help you continue through the remainder of this season and get you ready for next year.

1. Exercise—begin now to get your body ready for the physical demands that snow shoveling requires. Continue that exercise program throughout the year.
2. Give yourself time—by listening to weather forecasts you can plan to rise early and have time shovel before leaving for work. By rushing you are positioning yourself for an injury. If you shovel when there is less snow it takes less time and is less hard on your body.
3. Warm-up—warm muscles are more ready for exercise and activity and are less likely to sustain injuries. By doing jumping jacks, marching in place, etc. and stretching before going out to shovel will help prepare your body.
4. Wear appropriate clothing—wearing layers allows you to take off what you may need as your body warms up. Wearing a hat and gloves will help to conserve heat. By wearing a scarf or mask you will also help conserve heat by not breathing in cold air.
5. Push rather than lift—when possible push the snow straight ahead of you. Lifting increases the possibility of injury. If you do lift it, don’t throw it. Instead walk it to the snow bank. Try to avoid twisting and turning motions. When lifting use your legs by bending your knees. Allow your arms and legs to do the work, not your back.
6. Use and ergonomic shovel—this will reduce the risk of injury.
7. Take frequent breaks—this will take some of the strain off your muscles. When your body is fatigued it is only inviting injury.
8. Pay attention to your body’s communication—be aware of signs that your body has had enough. If you begin to feel chest pain, get excessively tired, or have shortness of breath, you may need professional care. If you begin to feel sore after shoveling, apply ice to the affected area for 20 minutes, then remove it for a full 60 minutes. Repeat as often as you may need for the next couple of days. By taking 1000 mg of vitamin C before shoveling you may reduce the amount of muscle soreness felt.



Of course, the best way to remove snow with less risk of injury is by using a snow blower. Thank heavens for modern technology.