How can Biofeedback help me cope with my Migraines?
What is Biofeedback?
Biofeedback is a technique that helps you become more aware of certain body functions that usually happen without you noticing for the purpose of eventually developing greater control over them.
Your body is constantly sending physiological signals, but most of the time, you don’t "hear" or feel them. Biofeedback helps you tune into these signals and respond to them. Special sensors placed on your skin pick up physical measures like muscle tension, skin temperature, and blood pressure. Normally, you wouldn’t be aware of these physical changes, but biofeedback allows you to see and control them in real time.
The rationale underlying biofeedback is that by learning to control these bodily functions, you can reduce your stress level, improve your well-being, and manage pain—like the pain from a headache or migraine. Research shows that biofeedback can be an effective alternative or complementary treatment for conditions such as anxiety, high blood pressure, insomnia, tension headaches, and migraines, among others.
How Do Migraines Work?
Migraines are different from regular headaches. They cause throbbing pain, usually on one side of the head. The pain can last from a few hours to several days and is often severe enough to interfere with daily activities. Many people also experience nausea, dizziness, and sensitivity to light and sound.
Some people notice warning signs before a migraine starts. You might have trouble speaking, concentrating, or even walking. You may feel "off" or unusually sensitive to sounds and lights. About one-third of people with migraines also experience an “aura”—or visual disturbances like flashing lights, blurry vision, or seeing strange shapes. These auras can start 5 to 20 minutes before the migraine and last anywhere from a few minutes to an hour.
The exact cause of migraines is still unknown. However, researchers believe that migraines are triggered by sudden changes in brain activity. These changes affect the trigeminal nerve (a major pain pathway in the brain) and cause blood vessels in the head to first tighten and then expand or dilate. The resulting inflammatory response triggers pain signals, leading to the intense headache.
How Can Biofeedback Help with Migraines?
Biofeedback can help you control certain bodily functions linked to migraine pain—such as brain activity and changes in blood flow in your head.
One type of biofeedback, called thermal biofeedback, is especially useful for migraines. It helps you learn how to control blood vessel constriction and dilation, which are key parts of the migraine process. By practicing biofeedback you can learn how to reduce dilation in the blood vessels in the head area, thus reducing pain severity and, in some cases even aborting a migraine before it starts
Who Can Benefit from Biofeedback?
Biofeedback can be especially helpful for:
People who prefer a non-medication approach
People who don’t respond well to migraine medications
People who experience side effects or risks from migraine medications
Pregnant or breastfeeding women, or those planning pregnancy
People with a history of painkiller overuse
People with high stress levels
One of the major benefits of biofeedback is that it’s non-invasive and it has no side effects. It also puts you in control of your own treatment and helps you develop skills that can be very useful in your daily life—not just for migraines, but to improve your overall well-being.
Further reading and resources
1) 10 Key Questions About Migraines. [Online] Available at: http://www.everydayhealth.com/pain-management/headache/index.aspx
2) Bernstein, C. & McArdle, E. (2008). The migraine brain: your breakthrough guide to fewer headaches, better health. New York: Pocket Books.
3) Finore, E. (2012). The use of biofeedback in the treatment of migraine. Doctoral Project, William James College Library.
4) Migraine.com. [Online] Available at: www.migraine.com
5) The Michigan Headache & Neurological Institute (MHNI). [Online] Available at: http://www.mhni.com/headache-pain-faq/non-drug-treatment-alternatives/biofeedback-and-relaxation