Headaches: A Physio’s Guide to Relief and Prevention
By: Bhavika Shah, BPT, MPT, Physiotherapist
Headaches can be present for days, affect your quality of life and make you irritable. The good news is that many headaches can be managed or even prevented with the right approach—focused on posture, movement, and muscle balance. The key is skilfully diagnosing where the pain originates. Let’s explore three of the most common types of headaches. We’ll go over how physiotherapy can help reduce symptoms, cut down reliance on medication, and improve overall quality of life.
1. Tension-Type Headaches
What it is: The most common type of headache, often described as a tight band or dull ache across the forehead, temples, or back of the head.Physio Insight: Tension headaches are frequently linked to muscle tension in the neck and shoulders, poor posture (slouching - especially with screen use), desk work and stress-related clenching of jaw or neck muscles.
What Helps:
● Manual therapy, dry needling and fascial release as indicated to release tight muscles in the neck and upper back
● Postural re-education to reduce strain (especially for desk workers)
● Stretching and mobility exercises for the neck, shoulders, and upper spine
Few Stretches to ease the pain:
| Levator Scapulae Stretch: | Trapezius Stretch: |
 |
 |
Prevent It: Ergonomic setup, regular movement breaks, and strengthening postural muscles.
2. Cervicogenic Headaches
What it is: A headache that actually originates from the neck, usually felt on one side of the head and often worsened by certain neck positions.Physio Insight: These headaches are caused by dysfunction in the joints, discs, or muscles of the upper neck. They’re commonly misdiagnosed as migraines or tension headaches.
What Helps:
● Joint mobilisation of the cervical spine
● Targeted neck strengthening (e.g. deep neck flexor training)
● Education on movement and posture to avoid aggravating positions
● Dry needling or soft tissue release to improve flexibility and muscle tension
Prevent It: Ongoing neck and upper back exercises, good desk ergonomics, and early treatment of neck stiffness or injury.
3. Migraine (with muscular/joint issues)
What it is: Migraines are a neurological condition, but they often have physical triggers such as neck tension, poor sleep posture, or jaw clenching.Physio Insight: While migraines are complex, physiotherapy can help reduce the frequency and intensity by addressing physical triggers like muscle imbalances, joint stiffness, and poor postural habits.
What Helps:
● Gentle neck mobilisation
● Postural retraining and ergonomic advice
● Breathing and relaxation techniques to manage stress
● Education on pacing and movement habits to avoid flare-ups
Prevent It: Recognising and avoiding physical triggers, staying active, and maintaining good sleep and movement routines.
General Physio Tips for Headache Prevention:
● Move regularly – avoid holding any position (especially sitting) too long.
● Strengthen postural muscles – especially your deep neck flexors and upper back.
● Stay hydrated and manage stress with movement or mindfulness, provided your schedule allows.
● Use proper ergonomics at work and home.
As a physiotherapist with a background in headache management, my thesis focused on the intricate relationship between musculoskeletal dysfunctions and headache symptoms. I’m passionate about providing effective evidence-based solutions to alleviate headache pain and improve overall well-being.
If you have headaches, let's work together to find a solution and improve your quality of life. You can read more about my training and qualifications here.
-Bhavika Shah, BPT, MPT
Book your appointment now.
www.ottawaosteopath.com
References:
● La Touche, Prescription of therapeutic exercise in migraine, an evidence-based clinical practice guideline. J Headache Pain 24, 68 (2023). https://doi.org/10.1186/s10194-023-01571-8
● Bini, P.,The effectiveness of manual and exercise therapy on headache intensity and frequency among patients with cervicogenic headache: a systematic review and meta-analysis. Chiropr Man Therap 30, 49 (2022). https://doi.org/10.1186/s12998-022-00459-9
● Wang R. Myofascial Release for the Treatment of Tension-Type, Cervicogenic Headache or Migraine: A Systematic Review and Meta-Analysis. Pain Res Manag. 2024 Mar 31;2024:2042069. doi:10.1155/2024/2042069.
Endometriosis & Pelvic Pain: Finding Relief through Osteopathy
This video presents recent clinical research on the effectiveness of osteopathic visceral manipulation in reducing pain, increasing function and improving quality of life for those living with endometriosis, adenomyosis, PCOS and chronic pelvic pain.
We describe what drives pain triggers, what a typical osteopathic treatment would involve, and go over case studies with real-life treatment outcomes.
Presenters:
Pauline Costa, B.Sc., D.O.M.P (Osteopathic Manual Practitioner)
Carl Teychene, M.Ost (Fr), D.OM.P. (Osteopathic Manual Practitioner)
Richard Gregory, B.Sc. CAT(C), D.O.M.P., R.Kin (Osteopathic Manual Practitioner)
To learn more about our in-clinic Women's Health services, please click here.
Women's Health Care Osteopathic Manual Practitioners:
Pauline Costa, Phoebe Mathews and Richard Gregory all provide effective care using a global osteopathic approach and osteopathic visceral manipulation. Their deep understanding of anatomy, particularly in relation to abdominal and pelvic health, allows them to offer relief from chronic discomfort while promoting long-term wellness. Using a compassionate and empathetic approach, we aim to provide a supportive and understanding environment, ensuring that each individual’s needs are met with care, sensitivity, and expertise.Book Online Here
Credit Card for Appointments
Credit Card Required for All Appointments
Ottawa Osteopathy & Sports Therapy now requires credit card information for all appointments booked online. Your card won’t be charged at the time of booking. Card details are immediately encrypted, stored securely and are not visible by our staff. Missed appointments and/or cancellations within 24 hours of the appointment time are subject to a charge of 50% of the service fee. Also, you’ll always be able to see your invoices through the Client Portal, which you can access here: https://oost-cp.clinicmaster.com/landing
Note: Blue Cross members (CAF, VAC, RCMP) are still required to enter a card; however, your card will not be charged. Appointments will continue to be processed as previous (provided there is a valid pre-authorization in place).
How We Protect Your Credit Card Info.
Your financial information is just as important as your personal and health care information. We follow all federal and provincial requirements for safeguarding your credit card information.
• Your credit card number, expiry date and CSC/CVC number on the back of the card all become encrypted immediately.
• This encrypted file is saved on a secure server.
• Our staff can only ever see the last 4 digits of your 16 digit card.
VISA and MASTERCARD Canada Have Zero Liability Policies.
If the charge is fraudulent, you don’t pay. Its that simple. You can read their policies here:
https://www.visa.ca/en_CA/pay-with-visa/security.html#2
https://www.mastercard.ca/en-ca/vision/who-we-are/terms-of-use/zero-liability-terms-conditions.html
Canadian Federal Law Protects You.
Did you know that you are protected by Canadian Federal Law against fraudulent charges on your VISA and Mastercard accounts? The maximum liability any card holder can be held responsible for is $50.
Read the Financial Consumer Agency of Canada details here:
https://www.canada.ca/en/financial-consumer-agency/services/rights-responsibilities/protection-unauthorized-transactions.html
Why Is Using a Credit Card Safer Than Using a Debit Card?
If your credit card gets used for a fraudulent purchase, the money never leaves your bank account. It gets reported and the charge is removed from your credit card account. If a debit card is used fraudulently, the money leaves your bank account immediately and it’s a longer process to get refunded.
We’re Real People Operating a Locally Owned Business.
If you ever need to contact us, you can email us, call us or even come to the clinic. We work hard at keeping your personal, health and financial information safe. We’re good at what we do.
Ready To Book Your Appointment?
Let’s get you that appointment you’re looking for. Click here to book in:
https://oost-cp.clinicmaster.com/landing
Direct Billing to Insurance
Ottawa Osteopathy & Sports Therapy is pleased to offer direct billing to many insurance companies, for Osteopathy and Physiotherapy services. Once you provide us with your extended insurance/benefits information*, we will be able to submit your treatment fees directly to the insurance company for reimbursement – saving you time and reducing your out-of-pocket expenses! There may be a remaining amount you will need to pay, depending on your individual insurance coverage. We will provide you with a receipt for the remaining amount paid.
Please be aware that we can’t guarantee direct billing at every appointment due to issues outside of our control (issues with individual benefits plans, incorrect/outdated insurance information, technical problems with the claim submission software, etc.). If any issues arise, you will need to contact your insurance company for further instructions or information. Our administrators cannot help you with issues related to your insurance plan. In the event that direct billing claim submission is unsuccessful, you will need to pay the full amount of the appointment, at the time of the appointment.
*Information required in order to facilitate direct billing:
- Insurance company name
- Plan, Policy or Group number
- ID, Member, or Certificate number
- Name and birthdate of the insured (if you are insured under a spouse’s or parent’s plan)
- In some cases, we may also need to know the specific injury you are coming in for
Please note: Unfortunately we are unable to provide coordination of benefits (billing to two different insurance plans/companies at one time).
Insurance Companies we are able to direct bill to:
Please note: At this time, we cannot bill directly to Sunlife, Greenshield, and/or Empire Life insurance companies.
Frequently Asked Questions
Osteopathy HST Fee Change (September 2020)
IMPORTANT:
As of September 2020, Canada Revenue Agency has added Osteopathy as a taxable service within federal taxation laws. Effective Monday September 28, in accordance with federal law, an additional 13% Harmonized Sales Tax (HST) will be applied to all of our osteopathy fees.
The new fees (taxes now included) will be as follows:
Osteopathy
60 minutes: $147
45 minutes: $119
30 minutes: $90
Osteopathy with Richard
60 minutes: $170
45 minutes: $130
30 minutes: $90
Please note: These new fees also apply to Athletic Therapy with Shauna Ironside & Richard Gregory, and Kinesiology with Richard Gregory.
For more information on the HST service classification and related CRA law, click here: https://www.canada.ca/en/revenue-agency/services/forms-publications/publications/news108/news108-excise-gst-hst-news-no-108-august-2020.html#_Toc46924574
