Although it is tempting to reach into the medicine cabinet for quick relief that will allow us to get on with our busy day, this is only masking the problem.

People who frequently use pain medication often develop a tolerance for it, leading to increased dosage and negative effects on the body.

So let’s explore how to remedy headaches and neck pain in a way that cares for the whole body.

The majority of headaches that we experience are tension headaches, brought on by muscle tension around the head and neck.

There are a number of possible causes for tight muscles in the neck as well as in the shoulders:

• emotionally stressful situations
• physical stress (hunger, dehydration, lack of sleep)
• long term anxiety
• poor posture (shoulders rolled forward, neck jutting forward)
• looking down freqently
• sitting in a chair/ working at a desk all day
• holding an awkward position for a long period
• sleeping in an uncomfortable position

The major difficulty with tension headaches and neck pain is that when we experience the pain we tend to focus on it, resulting in even more tension and continued pain.

So the first step is to bring relief to the symptoms. The application of moderate heat to the neck and shoulders brings blood flow to the area and is very effective in helping to relax the muscles. Try a warm healing bath in Epsom salts, a hot shower, or a heated pad/water bottle. Once the muscles are warmed and softened, gentle massage can be used to further loosen constricted muscle tissue. If you don’t have a helping hand, self massage can also bring relief. The benefits of massage can be boosted by using warmed sesame seed oil (also referred to as Til Tail). Sesame seed oil has been used for thousands of years in Ayurvedic medicine as a natural way to ease pain and reduce inflammation in muscles and joints.

After some initial relief is brought to the affected areas, we can further release tight neck and shoulder muscles with some Yoga postures and stretches.

Yoga Postures to Release Tension Headaches

Downward Dog
Relax your head and neck, looking toward your knees. Close your eyes and hold for at least 5 breaths, allowing blood to circulate to your head.

Standing Forward Bend
With knees slightly bent, relax your head, neck and shoulders. Gently nod your head “yes” and shake your head “no” to relieve tension in the neck.

Supported Bridge
Support your hips with a block, allowing yourself to fully relax in bridge pose. Rest in the pose for as long as you want, to open up the chest and bring the shoulders back into proper alignment.

Corpse Pose
Breathe slowly and deeply, focusing on relaxing the muscles in the face and shoulders. Relax the jaw and the space between your eyes. Stay in the pose for at least 5 minutes and come back to sitting slowly.

Neck Stretch
Start by bringing your right ear to your right shoulder and slowly drop your head forward to make a half circle to your left shoulder, then slowly roll back to your right shoulder. Repeat several times, pausing in any places where you feel more resistance.

Now that we have given healthy attention to the symptoms, it’s time to focus on prevention.

The most important step is to become more aware of the circumstances and triggers that cause tension to be held in the neck and/or shoulders. Once you become more aware of these, you can take actions to remedy the situation.

For example, if your neck tension is caused by stress, you can stop for a moment to do some calming breathing exercises whenever you feel stress building.

If your tight neck and shoulder muscles are the result of sitting at a desk all day, be sure to take periodic breaks to stand up, walk around and do a bit of stretching.

And last but not least, a regular Yoga practice is very beneficial in helping to prevent tension headaches and neck pain. Yoga relieves stress, calms the mind and helps keep muscles supple and balanced.

We look forward to seeing you in our studio!

Body To Bliss Yoga Family

It’s never ending. A constant stream of white-noise that blocks us from seeing and truly experiencing the magic that’s happening in the present moment.

There’s a quote in our free 101 Yoga Quotes eBook that really drives home this point beautifully:

Thoughts can create such a barrier
that even if you are standing before
a beautiful flower, you will not be
able to see it. Your eyes are
covered with layers of thought”
Unknown

Layers of thought are keeping you from enjoying the moment. They’re holding you back from connecting with yourself. They’re the barriers you’re building inside of yourself that are blocking you from touching the deep still point that’s hidden within you.

But there’s a secret key to help you break free from the noise that’s buzzing around within your mind.

And that’s coming back to the mat.

Come back to the moment.

Come back to the movement.

Come back to your breathing.

Come back to your body.

Yoga brings you back to yourself. It breaks you free from the busyness of life. From your worries, concerns and thoughts…if you let it.

Yoga invites you to come back to the simple beauty of being alive.