Not only do I see patients in clinic directly about their headaches, patients also often mention them as I take a history regarding other problems.
When it comes to headaches, not all are created equal. Two common but distinct types are migraines and cervicogenic headaches. While both can be intensely painful and disruptive, understanding the differences between them can be crucial for proper diagnosis and treatment.
1. Origin and Causes:
Migraines: Migraines are neurological in nature and typically
involve abnormal brain activity. They are often triggered by various factors, including stress, hormonal changes, specific foods, or even sensory stimuli like bright lights or loud sounds. Genetics can also play a role in predisposition to migraines.
Cervicogenic Headaches: Cervicogenic headaches, on the other hand, have their origin in the neck or cervical spine. These headaches result from structural issues, such as muscle tension, joint dysfunction, or nerve compression in the neck. Poor posture, injury, or underlying medical conditions like arthritis can contribute to cervicogenic headaches.
2. Location of pain
Migraines: Migraine pain is typically one-sided and often described as throbbing or pulsating. It can be located anywhere on the head, but it often starts on one side and may shift over time. Migraines are known for causing severe, debilitating pain.
Cervicogenic Headaches: Pain from cervicogenic headaches is usually felt on one side of the head and neck and can radiate to the forehead or behind the eye. This is the reason they are so commonly confused for migraines. Unlike migraines, the pain is often described as a dull, aching sensation that doesn't pulsate.
3. Symptoms:
Migraines: Migraines are frequently accompanied by a range of other symptoms, including nausea, vomiting, sensitivity to light and sound, and visual disturbances known as auras. These symptoms can be as disabling as the headache itself.
Cervicogenic Headaches: Cervicogenic headaches are primarily characterized by neck pain and stiffness. In some cases, you may experience limited neck mobility or pain when moving your neck. Unlike migraines, they tend to spare you from the sensory sensitivities and auras associated with migraines.
4. Duration:
Migraines: Migraines can last for hours to days, often requiring bed rest and a dark, quiet room for relief. They tend to have distinct phases, including the premonitory phase, aura (if present), headache phase, and postdrome.
Cervicogenic Headaches: Cervicogenic headaches are usually more persistent and can be chronic. They may linger for days, weeks, or even months, depending on the underlying causes and if the correct treatment or management is implemented.
5. Triggers:
Migraines: Migraine triggers are diverse and individualized, often including stress, hormonal changes, specific foods, and environmental factors. Identifying and managing triggers can be an essential part of migraine treatment.
Cervicogenic Headaches: Cervicogenic headaches are often triggered or exacerbated by poor posture, neck injury, or activities that strain the neck, such as prolonged computer use or improper ergonomics.
6. Treatment:
Migraines: Migraine treatment often involves a combination of lifestyle modifications, medications, and preventive strategies. Medications range from pain relievers to specific migraine drugs. Lifestyle changes might include stress reduction, dietary adjustments, and maintaining regular sleep patterns.
Cervicogenic Headaches: Treatment for cervicogenic headaches typically involves addressing the underlying cervical spine issues. This may include physiotherapy, traction, massage, stretching, postural corrections, and if these measures prove unsuccessful in severe cases injections or nerve blocks for pain relief.
In summary, migraines and cervicogenic headaches have distinct characteristics, origins, and symptoms. Proper diagnosis is essential to determine the appropriate treatment and management plan. If you experience chronic or severe headaches, it's important to consult a healthcare professional for a thorough evaluation and personalized guidance on how to manage and alleviate your specific type of headache.
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Cycling and triathlons are popular forms of endurance sports that offer a multitude of physical and mental benefits. They improve cardiovascular health, build strength, and provide a sense of accomplishment. However, like any physical activity, they can also bring about certain challenges, one of which is neck pain. Neck pain is a common complaint among cyclists and triathletes, often stemming from the prolonged and repetitive nature of these sports. In this blog, we'll delve into why cycling and triathlons can cause neck pain and explore ways to mitigate and prevent this discomfort.
1. Prolonged Posture
Cycling and triathlons involve maintaining a forward-leaning posture for extended periods. This position places a significant amount of stress on the neck, as the rider's head is required to stay in an upward position to maintain visibility while the body is bent forward. This prolonged posture can lead to muscle fatigue, strain, and tension in the neck and upper back muscles.
2. Improper Bike Fit
One of the primary contributors to neck pain in cyclists and triathletes is an improper bike fit. If the bike is not adjusted correctly to match the individual's body proportions and flexibility, it can lead to biomechanical issues. A bike that is too large or too small can force the rider into an uncomfortable position, causing them to crane their neck to see the road ahead. This misalignment can lead to overuse of neck muscles, resulting in pain and discomfort.
3. Limited Neck Mobility
The aerodynamic position required in triathlons can restrict neck mobility. During the swim, bike, and run segments, triathletes tend to keep their head in a relatively fixed position to optimize aerodynamics and maintain balance. This lack of movement can cause stiffness and muscle imbalances in the neck and upper back, ultimately leading to pain and reduced flexibility.
4. Excessive Tension in Upper Body
Both cycling and triathlons demand a stable core and upper body engagement to maintain control and power output. However, excessive tension in the upper body, often caused by gripping the handlebars tightly or tensing the shoulders, can translate into increased strain on the neck muscles. As the muscles in the upper body become fatigued, the neck might be forced to compensate, resulting in discomfort and pain.
5. Overtraining and Inadequate Recovery
Training for cycling and triathlons involves intense and repetitive movements that can lead to muscle imbalances and overuse injuries. Overtraining without allowing adequate time for recovery can contribute to tightness and tension in the neck area. When muscles don't have time to repair and rebuild, they can become more prone to strain and pain.
Prevention and Management
Proper Bike Fit: Ensuring that your bike is fitted correctly to your body dimensions is crucial. Consult a professional bike fitter to adjust the saddle height, handlebar position, and other components to match your body mechanics.
Strengthening Exercises: Incorporate exercises that target the muscles of the neck, upper back, and shoulders to improve their strength and endurance. This can help support your neck during rides and reduce strain.
Stretching and Mobility Work: Regularly engage in neck stretches and mobility exercises to maintain flexibility and prevent stiffness.
Gradual Training Progression: Avoid overtraining and allow ample time for recovery between sessions. Gradually increase your training intensity and duration to give your muscles time to adapt.
Ergonomic Considerations: Pay attention to your body posture while cycling or participating in triathlons. Relax your grip on the handlebars, keep your shoulders down and relaxed, and periodically adjust your head position to reduce strain on the neck.
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Prolonged Poor Posture: One of the primary culprits behind neck strain during decorating and DIY projects is prolonged poor posture. Whether you're hunched over while painting baseboards or straining your neck to reach awkward corners, maintaining improper posture for extended periods places excessive stress on your neck muscles, ligaments, and joints. This can lead to discomfort, stiffness, and more severe issues over time.
Looking Up and Looking Down: Decorating often involves looking up and looking down repetitively. While painting ceilings or installing flooring, you might find yourself tilting your head upwards or downwards for extended periods. This unnatural position can strain the muscles in your neck and upper back, leading to tension and discomfort.
Awkward Angles and Overhead Tasks: Many DIY tasks require reaching, stretching, and twisting to access tight corners or overhead spaces. These actions put undue stress on your neck, as well as your shoulders and back. The strain increases when you're holding tools, paints, or heavy materials while maneuvering in uncomfortable positions.
Heavy Lifting and Improper Techniques: During decorating and DIY projects, lifting and moving heavy objects can be common. Poor lifting techniques can cause strain in your neck and upper back, especially if you're not using your leg muscles to bear the weight. Additionally, sudden movements or lifting items that are too heavy for your capacity can result in muscle pulls or even more severe injuries.
Preventing Neck Strain - Tips and Techniques:
1. Maintain Good Posture: Whether you're painting, hammering, or assembling furniture, make a conscious effort to maintain good posture. Keep your back straight, shoulders relaxed, and your neck aligned with your spine.
2. Take Breaks: Avoid continuous periods of repetitive motion. Take short breaks every 20-30 minutes to stretch, move around, and give your neck and shoulders a chance to relax.
3. Use Proper Tools: Invest in tools that are ergonomically designed and suited for the task at hand. Proper tools can reduce the strain on your body.
4. Warm-Up and Stretch: Treat DIY projects like a workout. Warm-up your muscles with light stretches before you begin and cool down after you finish. Focus on neck, shoulder, and back stretches.
5. Enlist Help: Don't hesitate to ask for assistance, especially for tasks that involve heavy lifting or awkward angles. Having a helping hand can significantly reduce the strain on your body.
6. Alternate Tasks: Instead of dedicating long hours to a single task, alternate between activities that use different muscle groups. This can prevent overuse of specific muscles and reduce the risk of strain.
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While decorating and DIY projects can be incredibly rewarding, it's crucial to prioritize your physical well-being. Neck strain is a common yet often underestimated issue that can result from these activities. By adopting proper posture, taking breaks, using the right tools, and being mindful of your body's limitations, you can enjoy your home improvement ventures without putting undue stress on your neck and overall musculoskeletal system. Remember, a little caution goes a long way in ensuring that your DIY endeavors are both creatively fulfilling and physically safe.
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It’s a great question but let’s take a step back and ask why neck traction could be a good thing to do.
Heads are Heavy!
The average head weighs 12 pounds which is the equivalent of a large bowling ball!
It’s perched on top of a stack of spinal bones called vertebra which in the neck are very small.
This causes loading on the joints which can become painful. Without going into too much anatomy detail there are basically two types of joints in the neck. There are the joints which have a ‘cushion’ known as ain intervertebral disc. And the smaller joints to the side called facet joints.
The interesting point to that is that neck traction is therapeutic and relieves pressure from BOTH types of joint. Neck traction therefore reduces symptoms such a neck pain, nerve pain in the arm and neck related headaches …but that’s not all, it stretches muscle, tendon and ligament soft tissues, particularly at the back of the neck which can get really tight, especially with poor posture.
Also if traction is done in the right way it can even show you where good neck alignment is again. This good alignment can be lost with poor posture and weakened neck stability muscles known as deep neck flexors.
https://www.physio-pedia.com/Cervical_Deep_Neck_Flexors
Home neck traction options
So back to how you can neck traction at home!
Well, there are several neck traction options, some much better than others!
A very common one that claims neck traction at the moment is often called the neck cloud. What’s interesting about this product is that it can’t actually provide traction – no more than tipping your head over the back of, well anything really! … such as a pillow or even a 2 litre bottle of coke! It’s possible it could be helpful for a small group of disc pain sufferers but certainly could be aggravating for facet joint neck pain.
There are inflatable neck collars that can be used sitting or standing enabling you to carry on with activities but they are prone to developing leaks and have to overcome the weight of the head before they really start to open the joints. It’s also not very comfortable having something tightly wrapped around the neck, particularly at the front.
There are also neck traction devices that have straps for the jaw and back of the neck which are connected to a bag of water that hangs over a door. It’s most definitely not a good idea to put that kind of force through the jaw, this is especially true if you are a neck pain and headache sufferer. Whenever I used to show that to my patients it was met with a ‘no thanks!’
necksaviour
A sensible home use neck traction product is necksaviour.
So for neck traction at home, the office, the gym or when travelling necksaviours advantages are clear. There is no set up required, they can be used while just lying down and relaxing, they are light and very portable and each one has a light or strong neck option.
necksaviour is a multi design excellence award winner and costs less than a single session with a therapist but can be used time and time again whenever and wherever you need neck pain and headache relief without medication.
Here to help if you have any questions at all.
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