Effective Approaches to Relieving Tension Headaches

Migraines. Headaches. Stress.

Tension-type headaches are among the most common headaches affecting adults, teens, and even some children. This headache typically manifests as a mild to moderate pain on both sides of the head, often described as a tight band encircling the head. The discomfort often originates in the neck, with tension extending to the shoulders, back of the head, or forehead area above the eyebrows.

Signs and symptoms of a tension-type headache include:

• Pain is typically described as “pressing” or “tight”.
• Feeling of tightness or pressure across the forehead, sides, or back of the head.
• Sensitivity or soreness in the scalp, neck, and shoulder muscles.

Frequent pain or discomfort can be distressing and is hardly an ideal state. Those who frequently experience headaches understand how it can impact productivity, mood, and overall daily enjoyment.

What causes a tension headache?
The muscles that support the skull and neck vertebrae can become tight, sensitive, and sore. Such tension often arises from factors like stress, prolonged screen time with poor posture, trauma such as whiplash, or simple fatigue.

How to ease tension headaches
Pain medications may provide temporary relief, but they don’t address the underlying cause of tension headaches. There are also potential side effects from medication that decline your health rather than improve it.

Hot and cold treatments
Use a heat pack on the back of the head for 15 minutes, or take a warm shower, focusing the jets on the neck’s base. Alternatively, apply a cold or warm pack to the head for 5-10 minutes, ensuring it is wrapped in a clean towel to prevent skin irritation or burns.

Drink more water
Staying well-hydrated supports neck and spine health, helping the vertebral discs provide cushioning. Mild dehydration may trigger tension headaches, so increasing water intake and reducing caffeine can be beneficial.

Correct your posture
Limit screen time where you can, as prolonged use strains postural muscles, leading to neck and shoulder tension.

Setting up your work station for the best possible ergonomics will help. A standing desk is a fantastic option but whether sitting or standing, consideration needs to be made towards setup. Check here for a comprehensive outline of proper workstation ergonomics.

Take regular breaks to move. Movement will reset your posture and allow fatigued postural muscle to recover and avoid being overloaded.

Regular exercise. Any exercise is great and we recommend choosing an activity (or a few different ones if possible) that you enjoy!

Chiropractic Care
Even though people try their hardest, sometimes it is difficult to offset the daily loading on our necks that cause headaches. And this is where Chiropractic care becomes important. Our chiropractors at Performance Health offer various treatments, including massage, trigger point therapy, mobilisation, gentle adjustments, and acupuncture to correct posture and ease headaches. We provide holistic advice and home management techniques tailored to your needs, aiming to eliminate tension headaches altogether.

You can also book an appointment with a chiropractor today and discuss what treatment plan is best for you.