Relaxation techniques for headaches

A conscious relaxation of the muscles and the psyche can be very helpful for tension headaches. A well-known technique is the progressive muscle relaxation according to Jacobson, which is based on the conscious tensing and relaxing of certain muscle groups. With this technique, one can again focus attention on the body and train its relaxation.

This technique can be learned in a course, but also independently. EMG biofeedback is also used as a relaxation technique. The principle is similar, here too the muscles should be consciously tensed and relaxed. However, the states of the muscles are visually displayed by a device.

Acupuncture for headaches

Acupuncture is an alternative healing method from traditional Chinese medicine. Pain or diseases are treated by the use of needles. The basic idea is that the life energy of the body (Qi) runs in certain paths along the body on the skin.

Disturbances of these pathways can be remedied by stitches with needles and thus treat the pain or illness. There is still no scientific understanding of this method and, in the case of tension headaches, only a low level of evidence. However, it is recognized as a supportive therapy and can provide pain relief for some conditions.

Osteopathy for headaches

Osteopathy belongs to the field of alternative medicine and originally comes from the USA. The basis of this therapeutic procedure is the connection of all body structures and their functions. Above all, the musculoskeletal system is in the foreground, which is examined and treated exclusively with the hands.

This involves searching for tensions, blockages or hardenings and then using certain manual techniques to release them. In Germany, however, there is no standardized training for osteopaths and therefore this professional title is not protected. Particular care should be taken with jerky movements of the cervical spine, since very important vessels run through it, which could be damaged.

Exercise and sports

Endurance sports are the first and foremost means of preventing tension headaches. This includes, for example, cycling, swimming or running. This should also take place regularly, about two to three times a week.

Other sports such as yoga, Pilates or back fitness can also be of great benefit, to strengthen the back muscles. There are also many short neck and shoulder exercises that you can do in between at work. The most important thing is to start with exercise and find a routine for yourself.