Amazing as it may seem, according to studies, more than 47 million Americans have experienced a severe or debilitating headache in the past three months. Migraines alone affect 9% of the U.S. population and costs $1 billion a year in direct medical expenses.
The majority of migraine sufferers choose the most common approach for dealing with the pain— nonsteroidal anti-inflammatory drugs, preventatives such as beta blockers or anti-depressants, and triptans, such as Imitrex or Relpax, once symptoms start.
For many, even this approach is not effective. Migraines and headaches are persistent and often the medications aren’t as effective as one would like. If that is you, you might consider some other types of approaches to see if they can provide relief.
Biofeedback
Biofeedback uses electronic sensors to monitor body functions such as muscle tension, skin temperature, heart rate, and blood pressure. The data is fed back to the patient through sounds or computer images. The goal is to teach people how to control bodily responses—easing tight muscles, for example—to prevent headache pain.
In the beginning of my road to recovery through natural relief, I underwent biofeedback and was actually surprised at how effective it was for me. It taught me areas of the body where I hold stress and tension, and then as part of the therapy, I was taught relaxation methods to relax those tense areas. It was definitely something I found to be helpful.
Acupuncture
Many people find acupuncture to be very effective for migraine relief. Thin needles are inserted under the skin to realign the flow of energy in the body. According to an analysis known as a Cochrane review, it was found that acupuncture could help prevent acute migraines with fewer adverse side effects. Cochrane’s documentation also suggests that acupuncture can help people suffering with frequent episodic or chronic tension-type headaches.
I have heard pros and cons with this type of therapy, and can only suggest if you are looking for an alternative that you give it a try. I did so on vacation last year, but unfortunately, I did not find much relief. However, some I have spoken with have had great results.
Massage
You can experiment with self-massage for temporary relief. Try rubbing your temples or massage your neck and shoulders in one direction. However, I find it extremely beneficial to regularly get a neck, back, head, and shoulder massage. I generally opt for a deep tissue massage as it seems to be the most effective for me. Others find greater benefit with a relaxation massage. Whichever works best for you, you should try to fit a massage in on a regular basis to see if it is beneficial for you.
There is some research to substantiate the benefits of massage. In a small study, people with migraines who had six weekly massages, had less frequent migraines and better sleep during the massage weeks and the three following weeks than a control group.
Stretching
Stretches can help relieve the muscle tension that contributes to pain. Add them to your workout or use them when a headache looms. I often do stretches as I get out of bed in the morning, and on a consistent basis, have found these to be helpful.
- Neck range of motion – chin forward, upward, and toward each shoulder;
- Shoulder shrugs – shrug up, up and forward, and up and back; and
- Neck isometrics – press palm into forehead and hold; press hand on each side of the head.
You will find these stretches most beneficial if you stretch twice a day for 20 minutes. Hold the stretch for five seconds, relax for five seconds, and repeat each stretch three to five times.
Aerobics
Regular aerobic exercise, such as brisk walking, biking, swimming, or even some types of strength training can reduce migraine intensity and frequency, according to the National Pain Foundation.
In a study in the journal Headache, migraine patients who were not regular exercisers engaged in a 12-week indoor cycling program. This resulted in improved quality of life and a reduced number of migraines as well as pain intensity for the participants.
Meditation
There are a variety of meditation techniques which can be used to focus attention and quiet the mind from distractions such as chronic pain. One small study of people with migraines found that spiritual meditation reduced headache frequency and improved pain tolerance more than secular meditation and muscle
relaxation.
Many apps are now available which you can download to your phone or iPad/Tablet which can be very effective. There are some free ones and some you can purchase for a minimal amount. I use one of these types ($1.99) and my app has short to longer meditations with music, which are great to relax the body at short intervals throughout the day, or for longer periods of time to help you relax and sleep at night. While meditation can help you focus your attention away from pain, if used on a more consistent basis, this can help prevent migraines as you get used to releasing the stress and tension from your body.
Relaxation Exercises
Deep breathing, relaxing to music, or using mental imagery can help people unwind and also help with migraines. A study of 90 people with tension headaches found that relaxation therapy improved their sleep more than acupuncture.
Relaxation exercises often include breathing exercises. One I use often is to breathe in for 7 counts, hold for 4 and then release with a whoosh for 4 second. This can be repeated up to 4 times. Deep breathing where you breathe in from deep within your diaphragm can also be effective. There are various effective relaxation techniques, many of which I talk about more extensively in my book, “The Ultimate Migraine Handbook: An Holistic Approach to Pain Relief!”
Heat and Cold
This type of therapy is great for everyone—even pregnant women and children. To alleviate neck tightness, apply heat to the back of the neck. For a pulsating headache, skip the heat and try icing the neck or temples. The artery that supplies blood to the lining of the brain lays behind the thin bone at the temple. Sometimes when experiencing a migraine, that area is inflamed, and by lowering the temperature of the blood passing through that area, the throbbing is relieved.
Some people seem to do better with cold rather than heat. A few times, I have found an ice-pack to be very helpful and pain-relieving, but most of the time, I seem to respond more to gentle heat on my neck and shoulders.
Whatever types of medical treatment you choose for your migraine therapy, it is always beneficial to add in some natural choices as well, such as those described above. They can only enhance your chosen treatment regimen.
Comment below to share with us what types of alternative treatments you have used and how effective they have been for you. For more information on natural treatments, check out my migraine book. “The Ultimate Migraine Handbook: An Holistic Approach to Pain Relief!”
DISCLAIMER: Neither Holistic Health & Wellness, LLC nor Lynne Wadsworth are acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional. Any advice given by Holistic Health & Wellness, LLC or Lynne Wadsworth is not meant to take the place of advice by these professionals. If you are under the care of a health care professional or currently use prescription medications, you should discuss any dietary changes or use of dietary supplements with your doctor, and should not discontinue any prescription medications without first consulting your doctor.