"I don't have headaches much... only two or three times a week." When I hear these words from patients I realize how we often ignore or force through symptoms until they "scream" at us or become chronic pain so we become non-functional.

There are many simple things you can do to understand, prevent and resolve headaches if you are informed and listen to your body. Many people think of headaches as "normal." However, headaches are part of our "early warning system" that something is not right. They affect our attention and focus as well as decrease our productivity. Sometimes headaches debilitate us, undermine our best intentions and interfere with our lives.

The most common reason for headache is dehydration. A simple glass or two of water can relieve or minimize up to 80 percent of headaches. Improper nutrition is another culprit. The combination of lack of sleep, no breakfast, a quick or non-existent lunch, eating foods high in sugar and caffeine with minimal water intake and poor air quality are the perfect recipe for headache and poor performance.

The majority of headaches are "tension" headaches. These a caused by physical or emotional stress, postural misalignment and sustained positions or motions. These can occur at work, home or in sports and are common reasons for referral to therapy.

For example, staring for hours at the computer, long periods of driving or desk work with neck bent forward or extended, can trigger occipital (base of skull), or frontal headaches and eye or neck pain. Long periods in the dentist's chair, can be quite emotionally stressful as well as placing the head and neck in unusual positions for long periods of time. Headache with TMJ dysfunction (characterized by clicking, popping, pain or limited movement of the temporo-mandibular joint of the jaw) is also common. The TMJ joint is particularly susceptible to changes in posture and holding patterns.

A therapist trained to look at the whole body and your lifestyle can assess the triggers and factors associated with your headaches to develop a treatment plan specifically for you. The plan may include myofascial, craniofacial or other manual therapy techniques, stretches/exercises as well as assessment of your home and work activities.

Some other causes of headaches are allergies, sinus problems, infection, hormone imbalances or medication reactions, which require medical evaluation. Recent falls or accidents, head trauma, increased pain, tingling, numbness of arms or face and decreased mental clarity could signal more serious medical problems and you need to seek medical attention promptly.

However, the majority of patients have headaches that are not major medical issues. Medication may help, but used to frequently may not relieve and can increase headaches. So before you reach for the medication bottle, here are some tips:

• Listen to your body, catch the headache before it becomes "full blown"

• Refocus, breath, relax and stretch

• Drink water

• Eat a healthy snack (not sugar or caffeine)

• Cold compresses on neck or forehead may help

If headaches continue, monitor the type, frequency, intensity and duration so that you have information to share with your medical professional and get the treatment you need to keep you productive, active and full of life.

Virginia Taft, OTR/L, ATP, is owner of Coeur d'Alene Hand Therapy & Healing Center which provides physical, occupational and massage therapies. She specializes in advanced myofascial release and manual therapies, ergonomics and hand rehabilitation.