Yoga Therapy - Research Articles by Past Graduates
Yoga Therapy for Migraine Headaches
Yogacharyani Varsha B. Nanavati (E-RYT 500)
Consult with your doctor before trying any of the yoga course recommended below.
What are Migraine Headaches?
Migraine headaches are usually felt as a throbbing sensation at one part of the head. The pain is typically strong enough to limit the person from engaging in activities potentially interrupting sleep and other daily functions. Migraines are oftentimes experienced with a combination of nausea, vomiting, and sensitivity to light. Neurologically, they are sometimes considered mild seizures.
What causes Migraines?
Food, stress, strained vision and hormonal shifts are the suspected causes for migraines although the causes are not always known. Women are more susceptible than men to suffer from a migraine. Typically a migraine is preceded by a vision of lights or a disturbance of vision. Other common precursors to migraines include muscle tensions and fatigue particularly near to or within the neck. Flashing, flickering lights as well as digital screens may also induce migraines. Skipping meals and eating too much sugar can cause sudden shifts in blood sugar levels, which can attribute to migraines as well. For women migraines may be a result of the lowering of estrogen during the week prior to their periods.
Illustrations of Migraines:
Yogacharyani Varsha B. Nanavati (E-RYT 500)
Consult with your doctor before trying any of the yoga course recommended below.
What are Migraine Headaches?
Migraine headaches are usually felt as a throbbing sensation at one part of the head. The pain is typically strong enough to limit the person from engaging in activities potentially interrupting sleep and other daily functions. Migraines are oftentimes experienced with a combination of nausea, vomiting, and sensitivity to light. Neurologically, they are sometimes considered mild seizures.
What causes Migraines?
Food, stress, strained vision and hormonal shifts are the suspected causes for migraines although the causes are not always known. Women are more susceptible than men to suffer from a migraine. Typically a migraine is preceded by a vision of lights or a disturbance of vision. Other common precursors to migraines include muscle tensions and fatigue particularly near to or within the neck. Flashing, flickering lights as well as digital screens may also induce migraines. Skipping meals and eating too much sugar can cause sudden shifts in blood sugar levels, which can attribute to migraines as well. For women migraines may be a result of the lowering of estrogen during the week prior to their periods.
Illustrations of Migraines:
Dietary Considerations
Food such as aged, smoked meats and cheeses, chocolate, alcohol, soy foods that contain tyramine may increase the severity of migraines. This compound increases production of the adrenal hormones epinephrine and norepinephrine, and the neurotransmitter dopamine – activity that significantly affects the brain and can trigger migraines. However, a significant decrease has been observed when dietary fat consumption is reduced. Other studies suggest that supplementing the diet with omega-3 fatty acids may be beneficial. Other potentially helpful supplements include coenzyme Q10 and melatonin.
Conventional Treatments
Migraines are usually treated with over the counter or prescription medication. Some over the counter medications include: aspirin, naproxen, ibuprofen, acetaminophen or a combination. Prescription drugs used to provide relief from pain include narcotics. A barbiturate called butalbital is often used in combination with acetaminophen, and caffeine with or without a narcotic. Barbiturates are a sedative and may be useful to help people sleep off the pain. Ergot alkaloids -- such as ergotamine tartrate and dihydroergotamine mesylate (Migranal Nasal Spray) -- are potent drugs that constrict blood vessels. Because nausea is a possible side effect of these migraine drugs, some people take ergotamines in combination with other drugs to prevent nausea. Triptans target serotonin receptors. These drugs cause constriction of blood vessels and bring about a general interruption in the chain of chemical events that lead to a migraine.
Home Remedies
· Biofeedback for Migraines and Headaches Biofeedback is a technique that can help a headache sufferer learn stress-reduction skills by providing information (feedback) about muscle tension, skin temperature, brain waves, and other vital signs. Small metal sensors, called electrodes, are attached to the skin and measure the amount of muscle tension or the skin temperature.
· Acupuncture for Migraines and Headaches Acupuncture is an ancient Chinese technique that involves the insertion of very fine, solid needles into certain points of the body. According to traditional Chinese medicine, acupuncture helps headaches by stimulating the body's ability to resist or overcome illnesses and conditions by correcting energy imbalances. What makes acupuncture a unique anti-pain approach is the suggestion that its effects may be long-lasting. In one recent study, acupuncture treatment reduced chronic pain in the neck and shoulder areas and associated headache, with the effects lasting for months.
· Herbs for Migraines and Headaches Among herbs used for migraine and headache treatment and prevention, only the effectiveness and safety of feverfew has been examined in clinical trials. Feverfew is the most popular herbal remedy for prevention of migraine headache, and studies have shown that it is helpful and well-tolerated, with only mild side effects.
· Essential Oils for Migraines and Headaches Another approach that has origins in herbal medicine is aromatherapy. In many traditional medical practices, the use of essential oil, simply by smelling it or by applying it to the skin, is thought to encourage relaxation and alter pain perception. Anecdotal evidence suggests that the use of lavender, ginger, or peppermint oils may help relieve tension-type headaches.
Yoga Treatment for Migraines
Key Concepts:
1. Loosen the muscles at the back of the neck and shoulders to increase the blood flow and space around the muscles and nerves in the head.
2. Reduce or eliminate stimulation of the eyes.
3. Clear nasal and respiratory passageways to reduce pressure in sinus cavities.
4. Strengthen the abdomen.
Note: Most beginner yoga students will over extend the head and neck thereby contracting the muscles of the neck. This action of contracting the neck and head is likely to aggravate the migraine and should be avoided.
Asanas, Kriyas, Pranayamas and Meditation: (60 minutes)
Headwrap 10 minutes
Nasal Rinse (Jala Neti) 5 minutes
Bastrika 5 minutes
Anuloma Viloma (can be in a chair or with support) 10 minutes
Abdominal strengtheners practiced on the back (leg raises) 5 minutes
Pachimottanasana 2.5 minutes
Prasarita Padottanasana 2.5 minutes
Neck Rotations and Stretches 2.5 minutes
Arm, Neck, Shoulder Openers against the Wall/belt 5 minutes
Sirshasana (proceed with caution, possible contraindication) or
Supported Upper back and neck stretch with Bolsters 2.5 minutes
Meditation in Savasana - Eye Pillow recommended 10 minutes+
Asanas, Kriyas, Pranayamas and Meditation: (30 minutes)
Bastrika 5 minutes
Abdominal strengtheners practiced on the back (leg raises) 5 minutes
Pachimottanasana 2.5 minutes
Neck Rotations and Stretches 2.5 minutes
Arm, Neck, Shoulder Openers against the Wall/belt 5 minutes
Meditation in Savasana - Eye Pillow recommended 10 minutes+
Asanas, Kriyas, Pranayamas and Meditation: (15 minutes)
Anuloma Viloma (can be in a chair or with support) 2.5 minutes
Pachimottanasana 2.5 minutes
Prasarita Padottanasana 2.5 minutes
Arm, Neck, Shoulder Openers against the Wall/belt 2.5 minutes
Meditation in Savasana - Eye Pillow recommended 5 minutes+
A yoga course should be created with the above mentioned general guidelines for 3 times per day for 15-75 minutes for at least 3 months to see results. If you have access to an inversion table, substitute that machine for headstand. Headstand is both recommended and contraindicated for headstand. An inversion table is gentle in approach and places less pressure on the cervical vertebrae than traditional Sirshasana. A few drops of lavender oil oftentimes complements the yoga practice during the meditation (check that the student is not allergic to oil or contraindicated for any medications prescribed). Savasana is likely to be the most effective migraine treatment and may even lower the patient’s blood pressure as a “side effect”. During Savasana remember to keep the student relaxed through blankets under the spine and knees as needed. Keep the lights to a minimum. In general at the beginning, avoid weight bearing on the forearms and wrists. The reason to avoid weight bearing on the forearms and wrists is because the average migraine sufferer also has chronically tight deep muscles of the back including the erector spinae muscle group and supporting muscles (See image below for muscles to stretch).
Food such as aged, smoked meats and cheeses, chocolate, alcohol, soy foods that contain tyramine may increase the severity of migraines. This compound increases production of the adrenal hormones epinephrine and norepinephrine, and the neurotransmitter dopamine – activity that significantly affects the brain and can trigger migraines. However, a significant decrease has been observed when dietary fat consumption is reduced. Other studies suggest that supplementing the diet with omega-3 fatty acids may be beneficial. Other potentially helpful supplements include coenzyme Q10 and melatonin.
Conventional Treatments
Migraines are usually treated with over the counter or prescription medication. Some over the counter medications include: aspirin, naproxen, ibuprofen, acetaminophen or a combination. Prescription drugs used to provide relief from pain include narcotics. A barbiturate called butalbital is often used in combination with acetaminophen, and caffeine with or without a narcotic. Barbiturates are a sedative and may be useful to help people sleep off the pain. Ergot alkaloids -- such as ergotamine tartrate and dihydroergotamine mesylate (Migranal Nasal Spray) -- are potent drugs that constrict blood vessels. Because nausea is a possible side effect of these migraine drugs, some people take ergotamines in combination with other drugs to prevent nausea. Triptans target serotonin receptors. These drugs cause constriction of blood vessels and bring about a general interruption in the chain of chemical events that lead to a migraine.
Home Remedies
- Application of an ice pack to the painful area(s).
- Warm baths or showers.
- Napping and walking.
- Massaging the neck and back.
- Resting, sitting, or lying quietly in a low-lit room with eyes closed.
· Biofeedback for Migraines and Headaches Biofeedback is a technique that can help a headache sufferer learn stress-reduction skills by providing information (feedback) about muscle tension, skin temperature, brain waves, and other vital signs. Small metal sensors, called electrodes, are attached to the skin and measure the amount of muscle tension or the skin temperature.
· Acupuncture for Migraines and Headaches Acupuncture is an ancient Chinese technique that involves the insertion of very fine, solid needles into certain points of the body. According to traditional Chinese medicine, acupuncture helps headaches by stimulating the body's ability to resist or overcome illnesses and conditions by correcting energy imbalances. What makes acupuncture a unique anti-pain approach is the suggestion that its effects may be long-lasting. In one recent study, acupuncture treatment reduced chronic pain in the neck and shoulder areas and associated headache, with the effects lasting for months.
· Herbs for Migraines and Headaches Among herbs used for migraine and headache treatment and prevention, only the effectiveness and safety of feverfew has been examined in clinical trials. Feverfew is the most popular herbal remedy for prevention of migraine headache, and studies have shown that it is helpful and well-tolerated, with only mild side effects.
· Essential Oils for Migraines and Headaches Another approach that has origins in herbal medicine is aromatherapy. In many traditional medical practices, the use of essential oil, simply by smelling it or by applying it to the skin, is thought to encourage relaxation and alter pain perception. Anecdotal evidence suggests that the use of lavender, ginger, or peppermint oils may help relieve tension-type headaches.
Yoga Treatment for Migraines
Key Concepts:
1. Loosen the muscles at the back of the neck and shoulders to increase the blood flow and space around the muscles and nerves in the head.
2. Reduce or eliminate stimulation of the eyes.
3. Clear nasal and respiratory passageways to reduce pressure in sinus cavities.
4. Strengthen the abdomen.
Note: Most beginner yoga students will over extend the head and neck thereby contracting the muscles of the neck. This action of contracting the neck and head is likely to aggravate the migraine and should be avoided.
Asanas, Kriyas, Pranayamas and Meditation: (60 minutes)
Headwrap 10 minutes
Nasal Rinse (Jala Neti) 5 minutes
Bastrika 5 minutes
Anuloma Viloma (can be in a chair or with support) 10 minutes
Abdominal strengtheners practiced on the back (leg raises) 5 minutes
Pachimottanasana 2.5 minutes
Prasarita Padottanasana 2.5 minutes
Neck Rotations and Stretches 2.5 minutes
Arm, Neck, Shoulder Openers against the Wall/belt 5 minutes
Sirshasana (proceed with caution, possible contraindication) or
Supported Upper back and neck stretch with Bolsters 2.5 minutes
Meditation in Savasana - Eye Pillow recommended 10 minutes+
Asanas, Kriyas, Pranayamas and Meditation: (30 minutes)
Bastrika 5 minutes
Abdominal strengtheners practiced on the back (leg raises) 5 minutes
Pachimottanasana 2.5 minutes
Neck Rotations and Stretches 2.5 minutes
Arm, Neck, Shoulder Openers against the Wall/belt 5 minutes
Meditation in Savasana - Eye Pillow recommended 10 minutes+
Asanas, Kriyas, Pranayamas and Meditation: (15 minutes)
Anuloma Viloma (can be in a chair or with support) 2.5 minutes
Pachimottanasana 2.5 minutes
Prasarita Padottanasana 2.5 minutes
Arm, Neck, Shoulder Openers against the Wall/belt 2.5 minutes
Meditation in Savasana - Eye Pillow recommended 5 minutes+
A yoga course should be created with the above mentioned general guidelines for 3 times per day for 15-75 minutes for at least 3 months to see results. If you have access to an inversion table, substitute that machine for headstand. Headstand is both recommended and contraindicated for headstand. An inversion table is gentle in approach and places less pressure on the cervical vertebrae than traditional Sirshasana. A few drops of lavender oil oftentimes complements the yoga practice during the meditation (check that the student is not allergic to oil or contraindicated for any medications prescribed). Savasana is likely to be the most effective migraine treatment and may even lower the patient’s blood pressure as a “side effect”. During Savasana remember to keep the student relaxed through blankets under the spine and knees as needed. Keep the lights to a minimum. In general at the beginning, avoid weight bearing on the forearms and wrists. The reason to avoid weight bearing on the forearms and wrists is because the average migraine sufferer also has chronically tight deep muscles of the back including the erector spinae muscle group and supporting muscles (See image below for muscles to stretch).
Stretching the muscles of the back and the neck is only a triumph of half the muscular skeletal battle, the other half literally is to strengthen the abdominal group including the Rectus abdominis and the Transverse abdominis. Some students present with a “chronically” tight body including the abdominal group (such as dancers and athletes) but most students will have nominal tone the abdomen and even the hip flexors. Strengthening the abs for students with migraines means that the exercises should be performed primarily on the back or in standing. Be careful to minimize the contraction of the neck and shoulder muscles while strengthening the abs.
Closing Remarks
Migraines can be approached through the muscular skeletal system however, the student needs to value “self” time in order to achieve that goal. Slowing down and reducing stimulation are easy and effective first steps to yoga treatment for migraines. Talking to the patient about the necessity to prioritize their health will allow them to create time to administer a yoga health program. In general, patients of yoga therapy recognize that their “self” including the body has been neglected resulting in physical symptoms such as migraines. Unlocking the line of internal vision starts through the deeper limbs of yoga including concentration and meditation. Migraines are particularly difficult to treat in both western and eastern medicine. Patients are oftentimes the best teachers once they have allowed you into the subtleties of their pain.
References:
www.medicinenet.com/migraine_headaches_pictures_slideshow/article.htm
http://www.rxlist.com/script/main/art.asp?articlekey=104593
http://www.webmd.com/balance/nontraditional-headache-treatments?page=2
Yoga as Medicine
Timothy McCall
Light on Yoga
Iyengar
Migraines can be approached through the muscular skeletal system however, the student needs to value “self” time in order to achieve that goal. Slowing down and reducing stimulation are easy and effective first steps to yoga treatment for migraines. Talking to the patient about the necessity to prioritize their health will allow them to create time to administer a yoga health program. In general, patients of yoga therapy recognize that their “self” including the body has been neglected resulting in physical symptoms such as migraines. Unlocking the line of internal vision starts through the deeper limbs of yoga including concentration and meditation. Migraines are particularly difficult to treat in both western and eastern medicine. Patients are oftentimes the best teachers once they have allowed you into the subtleties of their pain.
References:
www.medicinenet.com/migraine_headaches_pictures_slideshow/article.htm
http://www.rxlist.com/script/main/art.asp?articlekey=104593
http://www.webmd.com/balance/nontraditional-headache-treatments?page=2
Yoga as Medicine
Timothy McCall
Light on Yoga
Iyengar
