Attention headache sufferers! This week we are focusing on 3 ways to spot and prevent headaches naturally. While it’s estimated that 80-90% of the population suffers at least once from a headache at some point in their lives, others suffer from headaches far more frequently than once per year.

Luckily for you-most headaches are treatable AND preventable. Below, we go through some quick, everyday tips and tricks you can do at home or work or wherever-in order to prevent headaches.

DRINK WATER: Did you know that most headaches are caused by dehydration? Our number one question we ask our patients when they report suffering from frequent headaches is, “How much water are you drinking each day?” On average, you can calculate how much you should be drinking by taking your body weight, dividing it by 2, and that’s the number of ounces of water. Example: if you weigh 160 lbs, then you should be drinking 80oz. of water
POSTURE CHECK: Another incredibly helpful tool you should take advantage of is a simple awareness and self check of your posture. Often times we sit at desks, or spend a lot of time driving, and slowly as we get fatigued or comfortable our posture worsens. One quick and effective move is what we call the “Turkey Move”. For this, you simply pull your chin to your neck, and make sure your ear is in-line with your shoulder. If you’re still unsure about what this move looks like, check out the video below, or our blog from last week!
POWER DOWN: That’s right, a power nap is in our recommended headache regimen. We always recommend promoting clear and mindful practices to help take care of your health. Now, don’t get too crazy. We recommend a 10-20 minute maximum nap. Just a quick reboot to restart your mind, clear your head, and relieve tension.

For a clearer picture and demo, check out the video below. You can also find more tips and tricks for your health and posture on our Youtube or Facebook page.

If you suffer from headaches everyday, this could be a sign of a more serious issue. Please feel free to give us a call or stop by our office.

If you’re like most Americans, you work at a desk or on your feet at a hectic 9am-5pm job, Monday through Friday. If you also get to the weekend and don’t structure it around taking care of your back and strengthening your spine, you are also not alone!

We understand no one really has the time to get to work, take the kids to school, make dinner, walk the dog, work out, clean the house, take grandpa to the store, call your sister, AND stop to schedule time each day to take care of your back. We get it. So this week we created a solution for you in your quest to have it all, and a pain-free back!

3 Moves you can do at your desk to decrease back pain, and be more mindful of spinal health:

Turkey Neck: sit up straight, and pull your chin as close as you can to your neck. You’ll feel yourself making a double-chin, which means you’re doing it right, and you’ll feel the top muscles in your neck stretch out. Continue to do this 5-10 times.
Airplane: sit up straight, and lift your arms out by your side no higher than shoulder length, and bend your elbows so your hands are pointing forward. From here, pinch your shoulder blades together like someone just poked you. Lastly, from this position relax your shoulders down, while still pinching that imaginary finger that’s poking you in the back. (this one is tricky! The video below shows Dr. Wall demonstrating)
Pelvic Lean: just like the name sounds, stand up, plant your feet, and slowly and gently lean forward from your hips. (This move is also demonstrated in the video below)

Remember! These should be done about 3x/day. If you work 8 hours, you’re already supposed to be getting up and taking a walk or getting a drink every hour anyway. Introduce these moves frequently and notice the difference in your back!