This Doesn't Sound like Relief!
It wasn't, it really wasn't. By my early forties I had headaches of one degree or another almost every day. And almost every week I would have one or two migraines that the powders just could not get rid of. It was terrible. My social life was completely dead. I couldn't hardly go out of the house for fear I would get a headache. Whenever I went somewhere with my family it was miserable. I was in near-constant pain. Couldn't go out to dinner with my family for fear of a migraine. I was mean, angry and no one wanted to be around me. My work was suffering and I was absolutely miserable.
I had to do something different. It was at this point that I started going to doctors often for headaches. Not that I had never been to a doctor before but now I started a concentrated effort to use doctor's services. I went to chiropractors, spinologists, cranial-sacral chiropractors, naturopathic physicians, medical doctors, neurologists and acupuncture specialists; all to no avail. I received some slight relief from one naturopath that I went to but it was limited.
Along the way I heard that vigorous exercise may be a good help for migraine headaches or headaches of any kind. The thing was, I had been an exercise enthusiast for years. I had tried that several times also without a lot of success. In fact I was a avid runner. Almost every time I got back from a run, I would have a headache.
Has Anything Helped?
I am happy to say that there is one thing that I have discovered fairly recently (within the last six months) that has provided a great deal of relief. Of all the medications, prescriptions, over-the-counter medications and exercises that I have used or done this has been the most beneficial of all.
1. First, it is really critical that you do this routine when your headache starts, don't wait until it becomes a full-blown migraine.
2. The Total Gym provides different levels of exercise. Level "one" is far easier than level "six". Over the time that I have had the Total Gym I have worked my way up to exercising at a level six. But when using the equipment for headaches, I lower it to a level "four". This may sound counter-intuitive but it has helped my headaches far more at a lower level than at the maximum level.
3. When exercising to the max, I generally do each exercise three sets of twelve repetitions. When exercising for headache relief I start out, as I said before, at a lower level and do more reps. For instance I often work at a level four and do sixteen to eighteen reps.
4. Sometimes, after I have completed one set of my exercise routine, my headache is gone. If this happens, I often quit and save my strength in case the headache comes back later in the day or the next day. When working out for strength I would exercise every other day. By using a lower than maximum level, I can usually work out two or even three days in a row without needing a day off. Especially if I don't go the full three sets.
5. When working out hard for strength, I will take a rest between sets. For example, I will do my set of twelve exercises and then rest for about three to five minutes before I proceed to the second. Then after the second I will rest a similar amount of time before I go on the third. When exercising for headache relief, I try hard not to rest between sets.
Here is the exercise routine that I use for headache relief. For those of you who have a Total Gym, this will be much easier to understand. For those of you who don't I have included pictures at the bottom of the article.
Exercise 1 - # 81 on the Total Gym Cards – Hamstring Stretch (nothing difficult to start with)
Exercise 2 - #5 – Incline Pushups
Exercise 3 - #8 – Chin Ups
Exercise 4 - #26 – Lying Leg Curl
Exercise 5 - #52 – Incline Situps
Exercise 6 - #84 – Toe Touch Stretch
Exercise 7 - #66 – Leg Curl with Fly
Exercise 8 - #67 – Leg Curl with Straight Arm Life
Exercise 9 - #68 – Leg Curl with Biceps Curl
Exercise 10 - #69 – Leg Curl with Upright Row
Exercise 11 - #70 – Let Curl with Seated Surfer
Exercise 12 - #33 – Outer Hips and Thigh
My strategy is to work at a level lower than my maximum. The max that I work out on the Total Gym is level six. When working out for headaches I work at level four. On my first rep I generally do each exercise sixteen to eighteen reps. After I complete the first set I take a drink of water and proceed to the second set of 12-16 reps right away, that is if my headache is not gone. If, during the second exercise I still feed a headache I will usually did a third set of eight to twelve reps.
Results
The results I have received from this exercise strategy have been incredible. When I start this exercise routine soon after I start feeling a headache it takes away the pain after one set about 40% of the time. On the occasions where the pain is not gone after one set about 50% of the time my headaches are gone after a second (and usually a third) set. In other words, when I do this exercise routine on the Total Gym as I have described above, my headaches are eliminated almost 90% of the time, when I start shortly after the pain has started.
I know sometimes I am not in a position to exercise at all when a headache comes on. How effective is the Total Gym after I have already developed a headache? Granted, the effectiveness does go down some, although the first thing I do when I get back home to my Total Gym is my custom headache routine. I have eliminated several headaches that were very well formed with the Total Gym.
I started documenting the headache relief I have been receiving about a month ago. Since I have started documention I have had headaches to one degree or another thirteen times over this time period (November to December, 2010). Ten of them I was able to catch real early, two were pretty well formed before I got to exercise (11/29 and 12/2). In every case but one (12/19/2010) my custom Total Gym workout eliminated my headache. Although not documented, most of these occurrences start sometime between 10:00 a.m. and 1:00 p.m. So without knocking them out they would have resulted in a long day of suffering.
Do I ever get Benefits from B.P., Goodies or other Headache Medication?
The good news is, yes. Sometimes the headache gets beyond the point of exercise or sometimes I am just not in a position where I can exercise. If that is the case, I ometimes use either a Goodies powder or a B.P., but only as a last resort. But, I have to be very careful! For instance, I need to be especially cautious how many I take and how often.
First, I would recommend not taking more than two per week for fear of the rebound headache syndrome. Second, I need to be careful when I take them. I nearly always, if possible, use my custom exercise program first before I even consider taking this type of medication. And third, if I do take one, I need to be especially careful the next day or two. If I feel a headache starting to come on, I immediately go to the Total Gym, which usually knocks it out. I especially don't want to get headaches of any degree two days in a row. Sometimes I find myself exercising twice on the day after taking a Goodies or B.P. I especially don't want another headache to the degree where I need to take this kind of medication again that quickly.
Pictures of the Exercises
Here are pictures of the twelve exercises in my custom Total Gym workout for headache elimination. I sincerely hope it helps others as much as it has me!