Headaches are ubiquitous in modern life. The National Headache Foundation estimates that over 45 million Americans suffer from chronic headaches. In addition, approximately $50 billion is lost each year due to work absenteeism and medical care costs, along with approximately $4 billion spent on over-the-counter medications. Of course, there are over 300 varieties of headaches, but for the purposes of this blog, we will focus on tension and Migraine headaches, which are the most common.
Both tension and Migraine headaches are different in some ways and similar in others. Many of the triggers overlap. Some patients experience a combination of tension-type headache and Migraine, which has also been called mixed headache syndrome or transformed Migraine. These are now identified as coexisting Migraine and tension-type headaches. Chronic Migraine and chronic daily headache are some of the other terms used for this combination. As, you can probably see, it can be very difficult to differentiate between the two types.
Tension headaches
Tension headaches represent approximately 78% of all headaches, and characteristically:
They can result from stress (temporary or long term), anger, anxiety, or fatigue
Their common symptoms include pain, soreness, sensations of head pressure, and stiff contracted head and neck muscles
They can be episodic or chronic
Their treatment includes relaxation routines, massage, biofeedback, medication (over the counter and prescription), and stress reduction
The exact cause of tension headaches is not clear, however, muscle tension or spasms of the head or scalp, neck, face or jaw are thought to play a role. Virtually all medications used to treat tension headaches have side-effects or complications, especially over time. Plus, not all patients respond favorably to pain medications. Furthermore, pain medications seek to manage only the symptoms, leaving the underlying problem intact. Tai Chi may be a viable alternative, or additional treatment, which provides significant benefit to the patient, without the risks and/or expense.
Studies have shown that Tai Chi can provide tension headache relief, and some symptoms may even be eliminated with regular practice. Tai Chi addresses the unwanted muscle contractions that cause pain by emphasizing relaxation, breathing, focus, and coordination. Tai Chi may also decrease or eliminate other symptoms that arise from stress, such as tachycardia, fatigue, anxiety, and insomnia.
Migraine headaches
Approximate 1 billion people suffer from Migraine headaches. People who suffer from migraines live in fear of them. Characteristically, migraines:
Can be triggered by fatigue, bright lights, or changes in weather
Vary in frequency and duration
Can produce a variety of pain symptoms
Often present with nausea
While no doctor can tell you why you suffer from migraines, some feel they result from your nervous system being overly sensitive to changes in your body and the environment. Others feel there is a genetic component. We do know that during a migraine, the blood vessels in the brain become inflamed and put pressure on the surrounding nerves. Migraine sufferers often find medications don’t offer relief of their symptoms. Additionally, once the initial signs, or “auras,” begin, the person’s tension levels increase as they anticipate the pain to follow. Our nervous system, especially during these times, can get stuck in fight-or-flight mode, which can lead to more tension.
Moving is an important part of not only staying healthy, but of preventing migraine attacks. However, exercise can be incredibly difficult for those dealing with migraines. Tai Chi is one of the best options for exercise for migraine sufferers, because it is practiced slowly, is gentle on your body, and is less likely to trigger an attack than a high-impact activity. Even better, Tai Chi can help improve your balance—a big plus for those who experience vestibular symptoms with their headaches. Tai Chi can also quiet your nervous system and help produce a peaceful, relaxed state that can help relieve headache symptoms, with little to no risk.
Available research combines both Migraine and tension headaches. A 2007 NIH study examined whether a traditional low-impact mind-body exercise, such as Tai Chi, could impact tension headaches. The researchers were aware that relaxation therapy, biofeedback, and acupuncture were effective headache treatments, and knowing Tai Chi operated similarly in the body, reasoned it would provide similar relief. The Yang Style Short Form was used for the study, and the results indicated that Tai Chi was indeed an effective, non-pharmacologic treatment for headache relief.
No matter what type of headache you experience, there is no downside to adding Tai Chi to your headache arsenal!