7 Best Headache Relief Treatments – Ask Doctor Jo
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oh hey everybody it’s Doctor Jo and my pack.
Bear, Kali and Remy. today we’re gonna show you the top seven treatments for a
headache relief. so let’s get started. So if you haven’t subscribed yet, make sure you click on the button down there. so this
is for headache relief in general, any kind of headaches. but this is great for
a Cervicogenic headache. and if you don’t quite know what a Cervicogenic
headache is, you might have it and just don’t know about it.
Cervicogenic headaches are really based upon upper cervical issues of the
segment the ligaments or the muscles and these are actually about 20% of people’s
headaches. and a lot of times it is one-sided. it’s the we’ll call it like a ram horn. you’ll feel the pain coming up around.
sometimes it’s kind of around the temple area, but it usually comes from the neck
all the way up, sometimes kind of back behind your eye and a lot of times these
are misdiagnosed as migraine headaches. but it’s really a mechanical dysfunction
versus migraines which are usually like a chemical dysfunction. so these are
great for those as well and just in general some headache relief, gonna make
you feel really good. so the first one is just gonna be a chin tuck. chin tucks are
my favorite. if you’ve heard, watched any of my neck videos, or other headache
videos, chin tucks are really really great for your neck, shoulders, everything
up here because it’s resetting those muscles. and a lot of times headaches
come from let’s say we’re working on the computer or we’re playing a game, we’re
even watching a movie, and we get closer and we get closer like that, and then we
end up straining all of these muscles in our neck area. so a chin tuck is simple to do, and it’s really effective. so it’s not tucking your chin down, but you’re
tucking your chin back. you want to keep your chin in a neutral position here, so
not down tucking in, up tucking in, but right here, and then you’re just taking
that chin and tucking it in where you’re getting lots of little chins down here.
once you get in this position, you want to hold it for about three to five
seconds, and then relax. and a lot of times you’ll
notice that you might have started here and then you do the chin tuck and once
you relax your you have a big space in between because it’s resetting those
muscles. so it’s a really really nice way to kind of get started,
warm it up, stretch it out, and kind of exercise those muscles a little bit. so
holding it for three to five seconds, just do about five of them. but you can
do these several times throughout the day because it’s just a really nice way
to kind of get everything going. another great way to do a chin tuck is lying
down or leaning against the wall. so you’re actually then pushing into
something while you’re doing the chin tuck. you can roll up a towel if you want
to if you have something like a pool noodle or a smaller foam roll you can
just kind of put it in the space of your neck right here, and so we’ll check and
see if the pool noodle is enough, but basically, excuse me basically, you just
want to put it in the curve right there, and then you’re still doing that chin
tuck. so this one isn’t quite enough for me, I’ve got a skinny neck, so I’m gonna
use a little bit bigger foam foam roll. so just putting it there and you’re
still doing that chin tuck where you’re pushing that chin in, but now you have
something that you’re pushing into. and so you’re just going to hold that for
about three to five seconds and then relax. so then it becomes kind of an
isometric exercise. it’s really easy to do against the wall too, so if you’re
somewhere where you can’t lie down on the floor, you don’t have something to
push into you can do it just on the floor if you want to and you’re pushing
in, pushing down towards the floor, holding it for three to five seconds. but
again pretty easy to do against the wall as well, but while you’re doing it make
sure you’re keeping that chin in that neutral position. you’re not tucking it
down and in you’re just tucking it in so that’s a great way to kind of get
everything loosened up and going. so the next one is going to be still using that
foam roller, but now we’re trying to get that upper cervical area like the c2
vertebrae, c3 vertebrae, this up here. this sometimes is really hard to get to yourself
you get it mobilizing or moving a little bit, so again using a foam roll is a
really nice way to get that spot without having to hold it or anything like that.
and when these segments are kind of stuck together or tight, that can cause a
headache, so if you get more mobility in there that loosens everything. so again
coming back down onto the foam roll and so now what I want to do is I want to
put that foam roll up really close to where my skull comes to my neck, and
that’s kind of where that c2 vertebra is. and so you’re just gonna place it there
I like to hold on to the foam roll and I’m just gonna gently rotate my head
side to side. so you can do a continuous motion like this, or you can do where
you’re turning your head a little bit holding it for three to five seconds,
turning it and holding it for three to five seconds. sometimes people might feel
some little pops. that’s just your spine kind of readjusting a little bit, so
maybe if it’s out of alignment a little bit it’s readjusting it. so that’s normal
as long as this is not painful. sometimes it’s a very nice relief when you get
that little popping. okay so now I have a little bit more movement in there. so be
very careful when you’re using the foam roll, especially on your neck. if you feel
dizzy, lightheaded, or nauseous, make sure it’s stopped immediately, and go see your
doctor because that might mean something a little more serious is going on. but
don’t try and work through that. if you feel it make sure you stop completely. so
then we’re going to go into some chest area stretches, upper back stretches
because if you have a headache, a lot of times this area might be contributing to
that headache. so to help relieve it you want to work all those areas. so the next
one is going to be a scapular squeeze or a shoulder squeeze, and all you’re really
doing is imagine that my hand is on your spine in the middle of your back, and
what you want to do is you want to take those shoulder blades and try and
squeeze them together. but the key is keep your shoulders down. some people
kind of like do up like this, but that’s not what you’re doing. you want to relax
those shoulders and just squeeze them back. so if you can see you’re just kind
of squeezing those back a little bit. you can see I’m moving my elbows a little
bit. that I always feel like helps especially when you’re doing the first
couple times to use your elbows to help squeeze back, but don’t just use your
elbows to bring them back, make sure you’re activating those muscles in
the back to bring those shoulder blades together. so you’re squeezing those
muscles, you’re activating them. you’re opening up the chest here and what that
does is that helps strengthen those upper back muscles.
so you’re not sitting like that putting more stress on your neck giving yourself
those headaches. so when you come back into that squeeze, hold it for about
three to five seconds. you can do about five of those and just again several
times throughout the day. you don’t have to just do one set, you can do several
throughout the day. then the next one is going to be stretching out your chest or
your PEC muscles, cuz same thing, if you’re rolling forward like this and
your head’s coming forward and you’re getting you know a headache and you want
some relief, stretching out your chest muscles will help you get back up into
this position. so then you don’t have that headache anymore. so a great way to
stretch out the pecs there’s a whole bunch of different ways, but the easiest
one is just take your hands kind of clasping behind your back, and what you
want to do is push down and out. and while you do that, then you’re just going
to push your chest out forward and you should feel that stretch right through
there. so this is going to be a full stretch where you want to hold it for 30
seconds. really getting a good stretch in there. sometimes you might feel a little
bit of tingling down your arms. as long as it goes away as soon as you stop,
that’s fine, but if it’s persisting a little bit, then don’t keep doing that
stretch. but thirty Seconds, three times for that one. so then the next one again
a lot of times our headaches not just come from the neck, but they come from
that upper back thoracic region as well. so another way to kind of help relieve
those headaches is just to loosen everything up back there. that that
thoracic spine is a little bit out of alignment, it’s going to cause problems
in the cervical spine and give you those headaches. so just kind of rolling out
the thoracic spine is a really nice way to to kind of get everything loosened up.
some people just like to put the roll straight or horizontally not vertically
but horizontally, I like putting it at a little bit of an angle because the
segments of our spine those processes one on top one on the bottom. if you have
it in an angle it’ll just help loosen everything up a little bit more. so I
kind of put it at an angle and what you want to do so you can really get that
spine is just kind of grab your shoulders here, so you can do it this way
but that sometimes gives the shoulder blades in the way, so if you put them
here that kind of moves the shoulder blades out a little bit, and so I’m just
going to put it up a little bit higher here just so I’m doing that the
cervicals, excuse me that thoracic spine, and just kind of rolling up and down a
little bit. and I don’t know if you heard that I had several pops kind of in that
thoracic area so just a little roll you can do it 10 15 seconds and then just
change the angle to do it again. so then you’re just kind of rolling it the other
way, and I got a couple more pops that way. so it doesn’t have to be, I’m on the
foam roll for five minutes. it could be a quick five to 10 seconds just to kind of
get some releases there because if you get that loose enough in that thoracic
spine, that’s going to loosen up that cervical spine and give you some
headache relief. so that’s really nice and the last one is what is called
SNAGS, and basically that’s just getting movement with mobilization. and so the
towel does a nice job of the stretch because if you put the towel here you
can kind of stabilize one section of the cervical spine while you’re stretching
the other. so instead of them all stretching like this when you do a
traditional stretch, you’re really focusing on each level getting a stretch
and that’s a really nice way to kind of get some relief in there, loosen some
stuff up because a lot of times that tightness especially in those segments
is what’s causing those headaches. so what you want to do is very carefully so
you don’t choke yourself or strangle yourself, is take one side and hold it
here so my right hand is going to hold this one, and when we go, it’s gonna pull
downwards. I’m gonna take the other side and I’m gonna come up and over but I
want the towel to kind of go over my ear. so not not here, but up over my ear and
kind of up towards the opposite corner. so I’m pulling down with this hand, and then
up and over to get that stretch. so the bottom part of the towel
is kind of stabilizing that bottom segment, and the top part of the towel is
mobilizing the top part of the segment. so that’s what’s happening. I’m gonna
have a switch for you so you can see the other side. so now I’m stabilizing on
this side and I’m mobilizing on this side. up over the ear and I’m pulling
down and then I’m pulling up and across. and this is just a really really really
nice stretch. it gets it nice and strong, but again if you feel pain with this or
if you feel some dizziness, lightheadedness, don’t do it. make sure
you stop, go see your doctor, go to your physical therapist to make sure, one
you’re doing it right, and two to make sure you’re supposed to be doing it. so
with these you can hold it just for a 5 3 to 5 second, or you can do it a little
bit longer 10 to 15 second, but you don’t necessarily have to do it for the 30
seconds. and you again you can do those several times throughout the day. so
there you have it. those were your top 7 treatments for headache relief. if you’d
like to help support my channel, make sure and click on the link up there, oh
yeah, don’t forget to subscribe by clicking down there. and remember be safe, have fun, and I hope you feel better soon.

13 thoughts on “7 Best Headache Relief Treatments – Ask Doctor Jo

  1. I have intractable migraines and vestibular and ocular migraines and learned the chin tucks but didn't know the alternative version you show😊

  2. nice exercises. just yesterday night i felt the headache while sleeping and morning your video is here telling how to get rid of those headaches. yes i do sit a lot before computer and feel neck , shoulder and head pains. these exercises may be useful for me. i don't have that foam roll with me but i try remaining tips. thanks sister ♥ 🙂

  3. I just love your videos. I’m 71 & Have suffered for years with cervical spondylitis & debilitating headaches. Now I’ve developed vertigo. I’m going to do these exercises for neck/headaches every day.
    Many, many thanks, Dr. Jo.

  4. I have a question. I’m having some neck pain that moves to my back all over with spasms at times. I’ve also noticed the some of my arm movements causes a lot of pain. When I turn my head I feel light headed sometimes. I feel like there is some tight muscles I can’t figure out. What can I do for this type of pain

  5. Hi Dr….A BIGGGGG FAN of your videos…I m from Jaipur, INDIA….

    Pls pls suggest something for SEVERE MIGRAINE PAIN in the TOP Centre Region of the HEAD…Accompanied by GASTRIC,HAIRFALL,ACIDITY…My wife,40 yr old,suffers from it,,last 10 years…Thx n Advance

  6. Hi Dr. Jo. I am really enjoying your videos. What size roller are you using? I clicked on the foam roller link but it has several sizes. Thanks.

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