How to Get Rid of Tension Headaches and Neck Pain | Seattle Sports Chiropractor | Dr. Michael Li
Channel: Mobility Plus Sports Rehab
Date: 2021-01-14

Do you get frequent tension headaches or neck pain when working at your computer 👩‍💻 or after a long stressful day at work? Keep reading below to learn how to get rid of tension headaches and neck pain 👇

Neck pain, neck tightness and tension headaches can be due to improper breathing patterns. Most often during periods of high stress, we tend to USE our accessory neck muscles to breathe instead of our diaphragm. Over time, this can lead to overactive neck muscles which cause tension headaches or neck pain and no matter how much you stretch these muscles, they continue to be a problem. 

Good news! I am going to show you how to perform the “Nasal Breathing Exercise" to target your diaphragm and get rid of your nagging headache or neck pain. 

Video Outline:
0:00 Intro to Nasal Breathing
0:35 Nasal breathing set-up
1:18 Nasal breathing tempo

 1️⃣ - Support your spine. Find a chair with adequate back support and sit with both feet flat on the floor and knees shoulder-width apart. You can also do this exercise with a stool to put more emphasis on an upright sitting posture. 
 2️⃣ - Relax your jaw muscles by placing the tip of your tongue behind the back of your top front teeth and gently hold it there. Then close your mouth but keep your teeth apart. This puts your jaw in a “neutral” position. 
 3️⃣ - Breathe in through the NOSE for 2 seconds, then exhale out the NOSE for 4-5 seconds. You may find this difficult to do at first so be patient 😁

Take your time with this exercise and pay close attention to the muscles around your neck. You should start to feel them slowly relax and all the work is happening in your belly/diaphragm. This is a GREAT MEDITATION practice!💯 😴Also, the added benefit of toning your muscles around your upper airway (think about the back of your nose and throat) through nasal breathing is HUGE. Studies have shown practicing nasal breathing consistently and adequately can help combat sleep apnea by more than 50%!😪

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. 

How do we do this? We do so by educating our patients with self management strategies and provide pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want to find the appropriate help for your neck pain & headaches? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try!

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