Experts report that 157 million work days are lost each year in the United States due to headaches at a cost of about $50 billion in work absenteeism and medical expenses. According to current estimates, about 18% of chronic headache patients are believed to have cervicogenic headaches (CGH), or headaches that originate from dysfunction in the neck.
Here are some great floor core stabilization exercises (try holding for 5-10 seconds, repeating 5-10 times, whatever is tolerated):
1) Pelvic tilts – First, with the knees bent about 90° with your feet on the floor, flatten your low back against the floor by rocking your pelvis back.
2) Dead Bug – On your back with hips and knees both bent 90° (like sitting in a chair on your back), straighten out the right arm and left leg simultaneously and alternate sides SLOWLY.
3) Superman – Lay on your stomach with your arm and legs stretched our (like “Superman” flying). Raise one arm and the opposite leg (i.e. right arm/ left leg) and slowly alternate between the other opposing pair. Make it harder by raising BOTH arms and legs at the same time! NOTE: A pillow under the waist helps.
4) Bridge – Lay on your back with your knees bent. Lift the buttocks off the ground and push your heels into the floor. Do one leg at a time to make it more challenging.
5) Sit-ups – There are three leg positions to make it progressively harder (knees bent/feet flat on floor, knees & hips both bent 90°, etc.). Lift your breast bone towards the ceiling and alternate between coming straight up and left and right trunk twists.
6) Side Bridge (Plank) - If no shoulder problems exist, lay sideways propped up on an elbow and lift the hips off the floor to a straight body position.
7) Standing squats – Try a quarter, half, or full squat (knee pain dependant) with or without hand weights and with or without a ball squeezed between the knees. Lunges can be substituted or added, if desired.
8) 4-point Quadruped – Kneeling on all fours, straighten out the right arm / left leg and alternate. At the same time, suck in your belly (“abdominal hollowing”) to facilitate the deep transverse abdominis and multifidus muscles. Add a dynamic component by rotating the trunk and approximating your hand to the floor / opposite leg up in the air keeping the body in a straight line.
You may wonder, “Do I need an MRI scan of my brain or neck.” Also, if you feel arm pain it may indicate things are getting worse and may indicate a bulge on the disc or worse yet a herniated disc in your neck. Some people have a feeling of their “head aching.”
Regardless of the type, it can leave you feeling exhausted fatigued, nauseous, and even depressed. Some get severe headache pain behind the eyes. Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional near you.
Check out what the experts say about chiropractic care for headaches here:
Call me, Dr. Tim Harcourt, at (239) 278-3344 and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.
At Coast Chiropractic Centers we look forward to providing relief to those suffering from any type of headache. Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by if you’re in the area on your day off for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.
If you would like to avoid getting headaches in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.
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