Ouch, your shoulders. Ouch, your neck. Ouch, your head. Sitting all day in an office chair staring at a computer screen certainly doesn't do any favors for these body parts. But a 90-second workout, done every few hours, might.

Italian workers are a little more limber after engaging in 90 seconds of exercise every two to three hours for six months. They participated in this study, you see, and they liked what they felt: 41 percent fewer headaches and 43 percent fewer shoulder and neck pains. Want to get in on these percentages? Well, then, the experts at Good Housekeeping say you should stand with your back and head against a wall and repeat the following moves eight to 10 times:

• Pull your shoulders back until they touch the wall, then release.
• Move your head forward and backward slowly, without tipping your chin forward or your head back.
• Cup your hands behind your neck, and ease your head up and back.

Now, because this workout will really only warm you up, I'm thinking you should conquer some cubicle squats, lunges, push-ups and planks too. Don't forget crunches. Think your boss will mind? If so, practice some of these celebrity gallery tips on your own time and see how fit you can get.

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Migraine headaches aren't reserved for the stressed-out adults of the world. Kids are susceptible to the severe headaches as well. Recent research shows that overweight children have more frequent and more severe migraine headaches.

The study found that 34.1% of the patients at seven pediatric headache centers were overweight or at risk of becoming overweight. The researchers -- who analyzed data several times over a six-month period -- found a link between weight and migraine headaches.

Losing excess weight can help children who suffer from migraines. If you have a child who is overweight or obese, there are many things you can do to help them achieve a healthy weight.

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Have you flown the friendly skies recently? For many people, flying is a headache... quite literally.

An Israeli study of 906 people found that 6% report getting headaches when they travel by airplane. Based on that statistic and a few flight numbers/occupancy assumptions, researchers estimate that this translates into more than 100 million flight-induced headaches per year.

There are several things that could trigger a headache during air travel -- stress, pressure changes, poor air quality, and engine noise. (Not to mention noisy passengers!) To help manage air travel-related headaches, be sure to drink plenty of water (as dehydration can contribute to headaches), get up and walk around during long flights, bring books or music or anything else that will help you reduce stress, pack ear plugs if noise bothers you, and bring some over-the-counter pain relievers.

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It turns out that a set of bad hair extensions don't just damage your appearance -- they can affect how you feel and the health of your hair as well. Improperly applied hair extensions cause undue stress on your natural hair, essentially pulling, tugging, twisting, and weighting down your hair.

While some discomfort is expected when you get extensions put in, it shouldn't cause extreme pain. Extensions can cause the wearer to have headaches and pain. In the most severe cases, bad extensions can cause the natural hair to pull out of the scalp which can lead to a permanent hair loss condition called traction alopecia.

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I've always been a bit of a wimp when it comes to headaches. But, until recently, I had never had a migraine. Just a few weeks ago I found myself dealing with the most painful headache I've ever had. I found a position -- half-sitting, half-laying down -- on the couch that was somewhat comfortable. I covered my eyes with a damp washcloth. And I just stayed put. I tried to turn the TV on so I'd at least have something to listen to, but if it was loud enough to hear it at all, it felt like it was booming in my ears. Even though the blinds were closed, every time I took that washcloth off my eyes, the light felt blinding. And every time I moved, I felt sick to my stomach. It was awful. I seriously sympathize with anyone who has migraines regularly.

A few months ago I wrote about natural treatments for migraines. (Maybe writing that post and saying I never had a migraine jinxed me... ya think?) Revolution Health has more ideas for managing migraines:

• OTC pain relievers may provide some relief; your doctor can also prescribe medications to help.
• Caffeine can constrict blood vessels and relieve some of the pressure, but don't go overboard -- too much caffeine can be a trigger for migraine headaches.
• Avoid foods containing tyramine. Tyramine is found in aged or fermented foods including some cheeses and wine.
• Visit a chiropractor. Some chiropractors believe that migraines are caused by a misalignment of the spine and that adjustments can minimize migraine frequency.
• Include magnesium-rich foods in your diet.
  
• Get a massage -- massage therapy has helped some migraine sufferers reduce the frequency of their headaches.

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Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Peppermint is a flavour we see in abundance: In candies, ice cream, gum, even our Grande Mochas at Starbucks. But peppermint is more than just a sweet treat; It's an effective cure for a variety of ailments, and a healthy flavour to add to your everyday diet.

First and foremost, peppermint has long been believed to be good for your stomach woes, from gas to nausea to gallbladder disease and even stomach cancer. And today, it's more than a just a belief -- According to this article from the Harvard School of Medicine, peppermint is an effective natural treatment for the symptoms of Irritable bowel syndrome (IBS,) including pain, cramping, bloating and diarrhea. In fact, in studies, 75% of participants with IBS saw a major reduction in symptoms when they took peppermint capsules daily.Pretty impressive, huh?

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I can handle most things -- I once fell down a flight of stairs at work and toughed it out as best as I could for the rest of the day -- but headaches... well, they can bring me to my knees. And my headaches can't even be classified as migraines. So I can only imagine how painful and debilitating true migraine headaches can be.

If you suffer from migraine headaches, your doctor can prescribe medication to help alleviate the symptoms. But there are many things you can do to help manage the pain, too:

• Seek a calm environment. Soft, low lighting is your best bet when you feel a migraine coming on. Also, try massaging painful areas, using cold compresses, and drinking a caffeinated beverage.
  
• Sleep well. Poor sleep can trigger a migraine. Stick to a consistent bedtime schedule and help yourself wind down at the end of the day.
  
• Eat wisely. Eat healthful, regular meals. There are certain foods that can trigger migraines; try eliminating any foods you think might be causing problems for you.
  
• Exercise regularly. Exercise helps to reduce stress and just makes you feel better overall. But be sure to start slowly; vigorous exercise can trigger migraines for some people.
  
• Manage stress. A stressful life can trigger migraines. Try simplifying your schedule and asking for help if your need it.
  
• Keep a migraine diary. Keeping track of your headaches can help you recognize your own triggers and what methods help to minimize your pain.
  

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I've been seeing a physical therapist for a few weeks now and have one more session to go before I'm released from the care of the woman who is massaging the tight muscles and scar tissue left behind from a lumpectomy and six weeks worth of radiation treatment. No need for drugs to numb any pain I feel in my left armpit and subscapularis muscle. Massage alone is working wonders.

Daniel Hinshaw, MD, of the VA Ann Arbor Heathcare System, says massage can be as powerful as morphine for those in pain. And one study of 605 people who got a 20-minute massage in addition to medication after surgery reported less pain one day earlier than those who just got drugs. Massage isn't just a guilty pleasure then. It's sometimes medically necessary. Here's what else it can do, says Reader's Digest.

• It cuts in half depression, anxiety, pain, nausea, and fatigue in cancer patients, according to one study.

• It calms kids. In one small study of children with ADHD, those who got a 20-minute massage twice a week for a month behaved better in school.
  
• It soothes chronic headaches. Headache sufferers report fewer episodes after neck and shoulder massages.

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Serious headaches can come from any angle. Whether you're used to them or not, targeting the cause isn't always easy. Here's a no-frills article about seven of the most common triggers that you can blame migraines on. Even though these might not apply to everyone, the solution may be simpler than you think!

For example, one of the causes points to a person's diet. Most foods out there are highly processed and include a host of added chemicals. But natural foods can trigger migraines too. The article recalls a patient who suffered a headache each morning, having no idea why it happened. It turns out he had a glass of milk each night before going to bed -- once he stopped, so did the migraines.

The weather can also have something to do with it. Dr. Lawrence Newman, who is director of the Headache Institute in New York, says that 70 percent of people who experience migraines do so under climate changes. That can include moving from a humid environment to a dry one. Ever experience a headache right before a big rain? Air pressure is the culprit as well. These are just a couple triggers, so check out the full article to learn more.

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I've had headaches from too much stress and for looking at computer monitors for way too many hours a day. But have I ever had a headache caused by smells or tastes? Not that I am aware of.

I've become a tad nauseous by walking in a grocery store cleaning supplies aisle before due to the staggering array of chemicals and smelly perfumes manufacturers use to sell more products, but that is about it.

Some of the more odd headache triggers can be certain smells (yes, perfumes in laundry detergent qualify) as well as weather due to barometric pressure changes. How about earrings and ponytails? Certain earrings can produce stress near the head, as can pulling hair into a group that applies pressure to the scalp.

But, there are ways to remedy all of these headache-causing examples. Alternatives are there if you're eager to reduce those annoying headaches you have.

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Do you use painkillers--both prescription and over-the-counter--on a regular basis to ease your aches and pains? I am only an occasional pill-popper but I know many people who've made painkillers a regular part of their day.

But regular painkiller use is the problem, not the solution, according to new research. Regular use of such medication can actually cause headaches. What's more, the body becomes resistant and accustomed to the pain pills, and the body can produce withdrawl symptoms, even with mild painkillers, according to this article from The Daily Mail. Yikes. That's pretty frightening if you ask me.

But there's more yet -- click here for more info if you're using pain medication on a regular basis.

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Ever heard of Computer Vision Syndrome? You might not have but chances are you've experienced it at one point or another. Afterall, if you're reading this, you've used a computer, and the majority of us use computers for several hours a day. CVS is characterized by dry, red eyes, headaches, neck and back pain, double vision and trouble focusing. Yikes -- it sounds serious.

So what can you do to reduce the effects of CVS? Taking breaks is important, whether you physically walk away from the computer or simply just look at something else for a few minutes. Use artificial tears to reduce any dryness and lower your computer so you're looking down on the computer rather than straight on.

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FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

I'm getting the hang of this mind-over-matter thing. You know, that ideal state that is so hard to master at times -- like when I'm running and the urge to quit is so strong. I'd stop in my tracks in an instant if it weren't for finding that right frame of mind that allows me to push on through. Sometimes I don't find that perfect place. Lately, though, I've been doing pretty good -- when it comes to candy anyway.

A big bowl of Halloween candy sits in my kitchen pantry at this very moment. It's a combination of the junk my two little boys begged off our neighbors during trick-or-treat on Wednesday, and it's ooey, gooey, and oh so sweet. There's a little bit of everything in that gigantic orange bowl. There's chocolate, lollipops, chewy candy, hard candy, and lots of sugary gum. And I promise you, despite the temptation that will flutter through my brain on occasion, not one piece of that stuff will pass through my lips. I've been eating Halloween candy every year for as long as I can remember but this year, I just won't do it. It's a mind-over-matter thing.

I haven't eaten sweets since May. The longer I go without indulging, the easier it gets. It's become my personal challenge. Staying away from sugar makes me feel like I'm winning a challenge. And I guess I am. I'm winning a personal health match, and I don't want to get knocked out the game. If I stay focused -- and keep memories of sugar-induced headaches alive -- I won't cave in. The candy is merely matter. My mind is so much more than that. Yours is too. Put it to work and you'll see just how much you can overcome.

Lead poisoning has been getting a lot of attention in the media these days, what with toys, lunch boxes and even lipsticks having found to contain potentially unsafe amounts of lead. Yes, lead poisoning is a dangerous thing -- but do you know the symptoms of lead poisoning? I for one do not have a clue. Or at least I didn't until I read this post on Fitbuff.

Here are some of the symptoms:

• Fatigue
• Metallic taste
• Headaches
• Poor appetite
• Uneasy stomach
• Weight loss
• Reproductive problems.
  

Think you might be at risk? As always, talk to your doctor.

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Researchers reported this week that a migraine headache pill may be able to assist alcoholics in curbing their drinking habits without going into full detox mode using other methods that can be hit-or-miss.

For those suffering from alcoholism and have had no luck with quitting cold turkey (or otherwise detoxing yourself), this may hold new hope if in fact it works.

Topamax, a drug used to treat migraine headaches, was tied to alcoholics who quit drinking for seven weeks or more -- to the tune of 15 percent of all alcoholic subjects that participated in the study. The downside is that the drug costs an estimated $350 per month plus the costs of doctor's visits.

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