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This article explains how tight neck, shoulder and upper back muscles cause tension headaches to become a chronic condition. It’s an excerpt from the author’s “How to Get Permanent Relief From Chronic Tension Headaches” program.

How You Get Chronic Tension Headaches

— Simply put, tension headaches come from muscle tension in your neck, shoulders and upper back.
— This tension is usually a result of poor posture and, less frequently, some sort of trauma (like a car accident).
— Conventional pharmacomedical cares (painkillers, muscle relaxers) have little or no effect on chronic tension headaches.
— This is because they treat the syndromes, not the cause.

The Cause of Chronic Tension Headaches

Here’s how your tension headaches typically become chronic:

— You work all hunched over at your job
— You continue to practice poor posture at home
— This posture tightens your neck, shoulders and upper back
— After awhile, this tightness causes muscle spasms
— These spasms restrict blood flow to the back of your head
— These spasms also irritate nerve endings in the back of your neck and head

A typical scenario is that you work every day at a job you’re used to performing in a lousy posture.

Mayby you stoop over a drill press. Maybe you hunch over a computer terminal. Maybe you drive all day. Maybe you sit all day with a phone crooked between your neck and ear.

The common denominator is that while you do these jobs, your back’s stretched out, your shoulders are rolled in and your head’s jutted out.

And when you get home, you continue practicing this poor posture by curling up in front of the T.V., or sitting hunched over in your easy chair.

If you’re like most group, you continue this posture when you go to bed because you sleep in the fetal position.

When you’re caught in this cycle, you’ve trained your muscles to adapt to this abnormal positioning.

This positioning stretches out your back muscles, curls up your shoulder muscles, strains your neck muscles and constricts your chest.

This is what causes your tightness. It’s a sign that these muscles are under tremendous stress.

Unfortunately, It Gets Worse

The continual strain on your neck, shoulder and upper back muscles causes these muscles to tear (on a microscopic level). Your body tries to prevent this tearing by forcing these muscles to knot up.

This results in muscle spasms.

But despite these spasms, some tearing does occur because of the continual strain you’re putting on them.
Over time, these tears heal. And when they do, microscopic scar tissue is left behind. These scar tissue fibers effectively lock your spasms into place.

Why is this important?

Because the tightness in your neck, shoulders and upper back and the spasms associated with this tightness restrict blood flow to the back of your head (it’s like stepping on a turned-on garden hose). This tightness and spasming also irritate various nerve endings in the back of your neck and head.

This Blood Flow Restriction And Nerve Ending Irritation Are What Cause Your Chronic Tension Headaches.

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Good posture is an effortless, non tiring stance that can be maintained for a long time. Your posture can be a reflection of your body attitude. A curvature is any deviation of the spine from its normal direction or position.

There are two basic spinal curves, which can be viewed from the side. When the posture is faulty, these curves become exaggerated or reduced. Lordosis exists when the neck and lower back dips in to display a ­curve. Seen from behind, lordosis is an exaggerated hollowing of the back. After time, this may result in a hollow, saddle, or sway back. Kyphosis occurs when the curve dips in the opposite direction, from the nape of the neck to the waist. Seen from behind, kyphosis is an exaggerated rounding or hump. After time, this may result in a humpback.

Viewed from the back, the shoulders and pelvis should be parallel and the head in line above the tail, displaying a straight vertical line. Scoliosis is a deviation from that straight line, where the spine curves from its central axis from side to side, resembling an S.

Poor posture results in a multitude of symptoms, such as back pain, headaches, general breathing and digestive difficulties, malaise, and feet problems.

Causes of bad posture include

* training (children copy parental posture)
* asymmetrical body use (maintaining the same stance for long periods)
* fatigue (insufficient energy to maintain constant good body posture)
* poor seating habits
* illness (which may also cause fatigue and through that poor posture)
* psychological problems (which are often manifested as introverted posture and hunched shoulders)
* birth abnormalities (such as dislocated hips)
* disease (such as polio and arthritis)
* mechanical faults (including problems with the back, pelvis, knees, or feet).

Treatment

The conditions that are causing the postural problems must always be diagnosed and addressed in the first instance. When illness, disease, or congenital defects have been ruled out, the following treatments may be found appropriate.

Alexander Technique This will involve retraining with exercises. It is the most useful therapy for longterm postural improvement.

Diet and Nutrition Where energy problems or disease are at the root of the postural problems, vitamin and mineral supplements may be appropriate.

Osteopathy and Chiropractic The manipulanll therapies are excellent for overall postural treatment and retraining.

Feldenkrais Treatment will involve the restoration of natural energy flow, breathing, and less stressful patterns of alignment.

Rolfing Structural treatment breaks the cycle that can exist between pain/muscle tension/worse posture.

Yoga This is appropriate for mental and physical integration.

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By Laura Walter

Employees can become healthier, more productive and more alert by exercising throughout the workday – all while remaining at their desks.

For many busy office-bound employees, sitting all day can cause a host of problems: back pain, muscle tightness, headaches, musculoskeletal problems, weight gain, depression, tension and decreased motivation. Because time constraints can prevent workers from engaging in regular exercise, fitness guru Kathy Kaehler proposed that employees engage in office workouts to combat many of those ailments.

For instance, hitting the stairs, running in place, doing lunges or pushups or taking brisk walks around the building are ways for office employees to get their heart rates up. Even if workers feel too desk-bound during the day to get up and move, they can still stretch, strengthen their muscles and engage in short cardiovascular sessions right in their chairs. Employees can place their hands on their desks and walk backwards to get in position for a round of desk pushups, try a set of punching exercises or even “run” in place while remaining in their chairs.

“… An office workout is crucial since many Americans work long hours sitting at desks with very limited physical activity,” Kaehler pointed out.
The Benefits of Desk Exercises

According to Kaehler, a workplace exercise program like FLOW, fitness software that combines five-minute video exercises, a nutrition center, a virtual coach and automated desktop reminders, can encourage employees to shed their sedentary office lifestyles and begin getting in shape. The program’s exercises target various body parts, including the chest, biceps and triceps, shoulders, abdominal muscles, the back, legs and buttocks.

FLOW creator Renee Nasajon stated that such a workplace exercise program “facilitates the circulation of blood, elevates the oxygenation of your brain, releases tension from your muscles, gives you a greater capacity for concentration, creates a better mood and decreases cravings for sweets, caffeine and tobacco.”

A FLOW pilot study shows that employees who exercised at their desks lowered their blood pressure, felt more energetic and alert, experienced less tension and increased their physical activity outside working hours. Employers hoping to see those results in their own workers might encourage staff to step up the activity level in the office – desks or no desks.

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Relaxing the whole body shows it down and also clams the mind-it is easy to do is an antidote to stress. Almost everyone will benefit from doing relaxation exercise each day.

Before learning to relax, it is important to recognirise muscle tension. We often hold our muscles tense without realizing it. Try too king in the mirror and doing this simple exercise.

Put your fingers to the sides of your fore head by the temples, quite high by he hairline. Arid your teeth two or three times and feel the hard ridge of muscle. Let your jaw say and fell the difference. Tension, headaches and injury to the teeth can be caused if you keep up this form of tension for long periods.

You may catch yourself several times during the day with the beginnings of these feelings in your facial muscles. But it is not only the facial muscles that are tensed up in the course of the day. Other parts such as the abdomen muscles, the leg, thigh and shoulder muscles are also affected.

Once you are aware of the difference between a tensed and relaxed muscle, you can let go and relax whenever you need to.

Learn in a warm, quiet room where you won’t be disturbed. Lie on a bed or sit comfortably in a chair. Start by taking two of three breath suso more. Breath in slaowly to and deeply check that your tummy as well as your chest rise hold the breathe for a few seconds, then breath out slowly or this helps you to calm and relax your breathing. Now breathe normally and quietly.

To relax the rest of the body, begin by letting go of your toes and feet, let their muscles relax fully. Let go and relax each of the main group sets of muscles, working up through your calves, thieve, buttocks, belly, chest, then your fingers, hands and arms and finally to your shoulders, neck and face muscles. You should then be fully relaxed all over. Stay relaxd for at least 10 minutes. It may help youif you try. Saying a word orphans to yourself in time with your breathing. You could say the word ‘releax’ or ‘peace’ each time you breathe out. At the end. Stretch and get up slowly.

A daily deep relaxation session is a good long term way to help combat stress, Being able to relax quickly helps you to cop effectively at the time with a particularly stressful experience such as a visit to the dentist or the tension created by a quarrel with your partner.

If you are upset, you take quick gasping breaths from the top of your chest. So, try to remedy this and start by taking two or three breathes as described earlier on.

This will help you calm down but it will be better if you can go quickly into full deep relaxation for a few minutes either before or just after a stressful experience.

First you should learn how to do whole body relaxation as described above. Once you have mastered this, you will be able to go into full relaxation quickly wherever you are. It may be easier if you have learnt to link your special word with the feeling of being relaxed.

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