Headaches are a common ailment that affects people of all ages. They can be caused by a variety of factors including stress, dehydration, poor posture, eye strain, and even certain foods.

While there are many over-the-counter medications available to treat headaches, they often come with unwanted side effects and are not a sustainable solution in the long run.

However, there are simple movements that you can do to help alleviate your headache pain without any medication. Here’s our ultimate guide to getting rid of headaches with six simple movements.

1. Neck Stretches

Tension in the neck and shoulders is a common cause of headaches. Doing neck stretches can help release this tension and alleviate headache pain.

To do a neck stretch, sit or stand tall and slowly tilt your head to the left side. Hold for 15-30 seconds and then repeat on the right side. You can also roll your head from side to side or do a slow circular motion to stretch your neck muscles.

2. Shoulder Rolls

Shoulder rolls are another great movement to release tension in the neck and shoulder area. To do shoulder rolls, sit or stand tall and roll your shoulders forward and backward.

You can also lift your shoulders up to your ears and then roll them back and down to release tension.

3. Forward Fold

Forward fold is a yoga pose that helps release tension in the neck, shoulders, and back. To do a forward fold, stand tall with your feet hip-width apart and slowly bend forward from your hips.

Let your head and arms hang down towards the floor and breathe deeply. Hold for 15-30 seconds and then slowly roll back up to standing.

4. Eye Exercises

Eye strain from constantly staring at screens or reading can also cause headaches. Doing eye exercises can help alleviate this strain and reduce headaches.

To do eye exercises, sit or stand tall and focus your gaze on a distant object for 10-15 seconds. Then shift your focus to a closer object and hold for 10-15 seconds. Repeat this process several times.

5. Mindful Breathing

Stress and anxiety can cause tension in the body, leading to headaches. Mindful breathing exercises can help calm your mind and reduce tension.

To do mindful breathing, sit or stand tall and take a deep breath in through your nose. Hold for a few seconds and then slowly exhale through your mouth. Repeat this process several times and focus on your breath moving in and out of your body.

6. Scalp Massage

Muscle tension in the scalp can also cause headaches. Doing a scalp massage can help release this tension and alleviate pain.

To do a scalp massage, sit or stand tall and use your fingertips to gently massage your scalp. Start at the base of your skull and work your way up to the top of your head. Apply gentle pressure and focus on any areas of tension.

By incorporating these six simple movements into your daily routine, you can help alleviate headache pain without medication. Remember to listen to your body and stop any movements if they cause pain or discomfort.