Chiropractic + Wellness

Self-care for secondary type headaches. Different types of headaches range from mild to excruciating, and the frequency of occurrence also varies from person to person. Headaches are classified into three types that are primary, secondary, and nerve pain headaches. Primary are tension, migraine, and cluster headaches. Nerve pain headaches are also called cranial neuralgia headaches. This is when one or more cranial nerves that run down the neck from the brain become inflamed, causing pain and discomfort. Secondary headaches are a symptom of a bodily reaction or an injury. These types of headaches can be caused by:

• Sinus problems
• Allergies
• Physical exertion
• Dehydration
• Caffeine
• Hormones
• Medications
• Alcohol consumption
• Concussion
• Trauma

Sinus Headaches

These can be caused by a sinus infection. If pain presents in the upper teeth, a fever, and yellow or green nasal discharge, this could mean an infection. A doctor can help with some antibiotics. For individuals that regularly get sinus headaches from changes in air pressure or other causes, here are a few self-care techniques:

Hot Shower

• Steam can help drain the sinuses. Take a hot shower or hold your head over a pot of steaming water.

Nasal Irrigation and Neti Pots

• This ancient remedy comes from India. The concept is simple; the teapot has a long spout that goes inside one nostril. The water/saline solution will go through the sinuses and come out the other nostril draining the nose and relieving the pressure.

Hot and Cold Compresses

• Individuals can find relief by alternating between hot and cold compresses placed on the forehead. This reduces swelling and allows the sinuses to drain.

Eucalyptus Oil

• This powerful oil from Eucalyptus leaves helps clear up sinuses. It can be done by smelling a few drops placed on a cloth for 10 minutes or placing a drop or two in hot water and breathe in the steam.

Allergy Headaches

Allergies are a common cause of headaches. Self-care can include:

Nitrates and Nitrites Avoidance

• These are common food preservatives in processed types of meat like bacon, hot dogs, and sausages. It is a preservative, but many individuals can have an allergic reaction that causes headaches instead of hives.

Avoid Powerful Smells and Odors 

This can be difficult with all the smells wafting around but try to pay attention to the surrounding smells as any could cause an allergic reaction. Strong odors can include:

• Cleaning products
• Nail polish
• Perfume
• Hair spray
• Paint
• Cigarette smoke

Elimination Diet

Food allergies often result in digestive problems, hives, and swollen airways but can also cause headaches. Even individuals that are not allergic to the food itself could be sensitive to other items like artificial colors or preservatives. The most common food items that cause headaches include:

• Cheese
• Chocolate
• Citrus fruit
• Coffee
• Alcohol

Consulting with a health coach and/or nutritionist can help to create a customized meal plan. 

Exertion Headaches

Exertion headaches can be produced by physical activity/exercise or strain. They usually begin with throbbing pain on both sides of the head and cause a red face or complexion. They can be caused by:

• Prolonged physical activities, exercise.
• Strenuous activity at work lifting objects or weights.
• Self-care for stopping an exertion headache includes:

Cooling Down

• An exertion headache is the body’s way of saying that it has overextended its ability.
• Drinking some cool water
• Take a break for 20-30 minutes.

Avoid Headache Triggers

• Try to stay aware when these headaches present and pay attention to see if there is a trigger.
• This can be caused by dehydration
• Not enough sleep.

Chiropractic and Physical Therapy

These types of headaches can also be caused by incorrect posture when working or exercising.

• Lifting heavy weights or running with the head too far forward or back limits blood flow, causing muscle tension.
• A chiropractor adjusts the spine and whole-body
• Educate on core strengthening exercises and proper form.

Caffeine Headache

Caffeine narrows the blood vessels that surround the brain. When an individual stops consumption, the blood vessels enlarge. This causes an increase in blood flow and pressures on the brain's surrounding nerves. This can trigger a caffeine withdrawal headache. Self-care includes:

Peppermint or Lavender Oil

• Massaging a drop of oil into the temples can open up the blood vessels and relieve the pressure.

Ice Packs

• Applying an ice pack to the back of the neck can stop a caffeine headache.

Taking a Nap

•  Lying down and taking a nap for 30-60 minutes can help bring relief.
• Alternate decaf coffee with regular coffee.

Hormone Headache

Estrogen levels can affect various areas of a woman’s body, including headaches. Headaches experienced just before or in the first days of a menstrual cycle are known as menstrual migraines. Headaches that start when ovulating are called hormone headaches. Self-care can include:

Yoga

• Practicing yoga can help prevent headaches from occurring.

Sleep

• 7-9 hours of sleep are recommended every night to allow the body to flush out old hormones and create new ones.
• This can help prevent a hormone overload.

Massage

Stress leads to headaches.

• Massage therapy is highly recommended to reduce stress and keep the body loose and relaxed.

Changing Birth Control Pills

Certain types of birth control pills can have more side effects than others, including headaches.

• Ask a doctor about switching to another type to see if it helps.

Body Composition

Master Cleanse Diet

The Master Cleanse Diet is a prescriptive program that focuses on a specific food or drink regimen. This diet is intended to last around two weeks and relies on:

• Drinking a water mixture
• Lemon juice
• Maple syrup
• Cayenne pepper
• A salt-water flush can also be incorporated.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bryans, Roland et al. “Evidence-based guidelines for the chiropractic treatment of adults with headache.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008

Chaibi, Aleksander, and Michael Bjørn Russell. “Manual therapies for primary chronic headaches: a systematic review of randomized controlled trials.” The journal of headache and pain vol. 15,1 67. 2 Oct. 2014, doi:10.1186/1129-2377-15-67

Green, Mark W. “Secondary headaches.” Continuum (Minneapolis, Minn.) vol. 18,4 (2012): 783-95. doi:10.1212/01.CON.0000418642.53146.17

With so much at stake, our bodies have developed a complex self-defense system to protect the spinal cord and its critical two-way sensory information flow. As the body’s nerve center the spinal cord controls almost all voluntary and involuntary movements throughout the torso, arms, and legs. It also receives sensory input from the torso and limbs. The spinal cord plays a critical role and needs to be defended. The most prominent protection for the brain is the skull, for the spinal cord, it is more complicated.

Self Defense

The spinal cord consists of a bunch of nerves. One of the self-defenses is the cerebrospinal fluid (CSF) that cushions and nourishes them. On the outside, the spinal cord is protected by the tube structure known as the meninges. Three-layered membranes make up the meninges, each with its own protective role:

• Pia mater
• Arachnoid mater
• Dura mater

Self-defenses do not stop there. Another self-defense includes the vertebrae or the backbones themselves, intervertebral discs, and various muscles and ligaments.

Meninges

The meninges are three layers of membranes that encapsulate the spinal cord at the brainstem from the top to the bottom of the spine. The innermost layer is the pia mater and is attached directly to the spinal cord. It is made up of mostly collagen that has an elasticity that allows the cord to maintain its shape. Next comes the arachnoid mater and is the middle layer.

Its primary role is to maintain the cerebrospinal fluid that fills the subarachnoid space between the pia and the arachnoid. A common condition known as arachnoiditis involves the arachnoid mater. It is a painful inflammation of the membrane that requires medical treatment. It can lead to disability if it is progressive.

Dura Mater

The outer layer is the dura mater and is the toughest. The dura rests on the arachnoid with a small amount of fluid in-between. The epidural space separates this membrane from the wall of the vertebral canal. Although it is tough, tears can occur. Tears can result from:

• Injury
• Epidural injections
• Lumbar punctures
• Complications from spine surgery

Some individuals can even develop tears spontaneously, sometimes as a result of a connective tissue disorder. When the dura tears cerebrospinal fluid leaks out of the space, leaving the brain and spine with less cushion and support.

Postural headaches are worse standing than sitting or laying down and can be severe are the most common symptom of spinal fluid leaks. But these tears typically heal quickly with bed rest.

Cerebrospinal Fluid

Cerebrospinal fluid is the clear liquid that fills the space between the pia and the arachnoid. It is made in the brain’s ventricles with its primary function to protect and nourish the spinal cord and brain. The fluid also removes waste products from the brain. The fluid also plays a role in helping doctors diagnose disease/s.

If a doctor suspects a severe infection or disorder of the central nervous system, they perform a lumbar puncture or spinal tap. The fluid can also contain evidence of inflammation or infection from waste products that the central nervous system discarded into the fluid. A doctor inserts a needle between two vertebrae in the lower back to remove a small amount of cerebrospinal fluid. The fluid is sent to the lab and analyzed. Lumbar punctures can be used to diagnose conditions like:

• Infectious brain and spinal diseases like meningitis and encephalitis
• Nervous system disorders like multiple sclerosis and Guillain-Barré syndrome
• Bleeding in/around the brain
• Brain tumors

To see how the fluid is moving diagnostic images are done by injecting dye know as myelography or radioactive substances known as cisternography into the subarachnoid space before imaging. Lumbar punctures can also be used to measure the pressure of the cerebrospinal fluid. 

Vertebrae

There are 33 bones that make up the spine that forms a framework shaping the body and protecting the spine. In a healthy spine, the neck vertebrae curve slightly inward called lordosis, while the middle vertebrae curves outward called kyphosis before meeting the low vertebrae curved inward. This makes the spinal cord flexible and balanced.

Each vertebra has a complex shape with a precise configuration determined by the location in the spine. Many conditions of the vertebrae involve nerves that get pinched/compressed as they exit the spine. Pinched nerves usually result from bone spurs on the vertebrae that crowd the canal and from herniated discs.

Intervertebral Discs

The intervertebral discs are the spine’s shock absorbers. They fill the space between two vertebrae with no direct contact. The endplates of each are coated with protective cartilage which anchors the discs in place. The gel substance part of each disc is called the nucleus pulposus. The tough cover known as the annulus fibrosus wraps around each disc to protect and shape it. There are no blood vessels in the discs and are nourished by the endplates of the vertebrae.

Herniated discs are the most common disc-related condition. When a disc herniates, the annulus fibrosus tears. The tear leaks out the protective gel to bulge out into the spinal canal. With no room in the canal for anything but the spinal cord and spinal fluid, the gel puts pressure on the surrounding nerve/s and the spinal cord itself. This is called myelopathy when the spinal cord gets compressed. Non-surgical treatments are quite successful in healing herniated disc/s.

The spine’s self-defense is elaborate, effective, and complicated. Consult an experienced spine specialist/chiropractor who can produce the best results and benefits.

Severe Back Pain Treatment

Chronic back pain does not have to ruin the summer season. The best approach is planning ahead remembering a few self-care warm/hot weather tips. The hot weather can worsen pain symptoms. With all the family activities going on, maintaining back pain wellness can be difficult. This is where the planning/preparing for chronic pain comes in.

Individuals should begin thinking around April what they will be doing once the hot months arrive and plan accordingly. However, self-care should be implemented for all seasons.

Water Therapy

Depending on the condition, water can be a friendly sanctuary from the pain with the ability to do some spine exercises. Light stretching can bring relief and keeps the muscles and ligaments stretched. Outside of the pool, a misting fan can create a relaxing atmosphere along with ice packs during summer pain flares.

Avoid high heat

Sunburn or prolonged heat exposure can cause burning nerve pain. The changes in temperature and barometric pressure can trigger joint pain. Plan on doing activities in the morning or after the sun has set. Keep a hand-held fan close-by whenever going out. Wear loose light sun friendly clothing, comfortable shoes, possibly a hat to shield the face and keep an ice-cold water bottle with you. 

Proper seating

Summer activities typically include uncomfortable seating, like small chairs, bleachers, and activities where everyone sits on the ground. Plan ahead for these situations and store a comfortable possibly therapeutic folding or travel chair that fits in an automobile. Add a lumbar cushion to support the lower back. 

Immune system health

Fruits and vegetables can boost the body's vitamin and mineral bank. Better quality food will make you feel so much better. Whatever you can get at the market, get it and turn it into a cold healthy smoothie. The USDA found that cherries contain pain-fighting and inflammation-reducing compounds that can help reduce pain, specifically arthritis.

Air quality

Pay attention to the air quality rating during the summer. Studies have shown that air pollution can increase inflammation, specifically for individuals with:

• Fibromyalgia
• Chronic pain syndrome
• Multiple sclerosis

Before heading outside, check the Air Quality Index or the AQI just as a precaution.

Don’t delay healthcare

Don’t let summer vacation or road trips get in the way of your chiropractic treatment plan. Check-in before you go and ask for help to navigate the adventure with as little pain as possible. Self-sufficiency can be achieved by planning ahead. Reduce stress and increase your independence.

Why Chiropractic Works

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*