I hope you have had a good “migraine week” and have not had any untoward pain this week. I wanted to share four simple tips for help with natural migraine relief. Making these part of your routine can have great benefits for you. This first one is my favorite:
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, it was reported that 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 the control group who did not do so.
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 on a consistent basis, and have found these to be very 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.
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 8 seconds (repeat 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!”
These are all techniques that I regularly incorporated into my daily life. They have helped me out and I know they can help you too.
If you haven’t already done so, download my FREE guide to the Top 3 Migraine Triggers and Natural Solutions: https://holistic-healthandwellness.com/top-three-migraine-triggers.