Effective Approaches to Relieving Tension Headaches

A tension-type headache is the most common type of headache experienced in adult, teens and some children. The pain of the headache is usually felt on both sides of the head  and is generally a mild to moderate in intensity, often described as feeling like a tight band around the head. Pain often starts in the neck with tension in the shoulders, neck region, back of the head or just above the eyebrows.

Signs and symptoms of a tension-type headache include:

• Dull, aching head pain.
• Sensation of tightness or pressure across the forehead or on the sides and back of the head.
• Tenderness in the scalp, neck and shoulder muscles.

Any pain or discomfort, particularly if it happens frequently, is not a satisfactory state to be in. Anyone who suffers regularly from headaches knows it affects their productivity, mood and ability to get the most out of their day.

What causes a tension headache?

Muscles that stabilize the skull and vertebra of the neck become tight, tender and sore. This can be due to stress, poor posture (commonly related to screen time and siting), trauma such as whiplash from an accident or general fatigue.

How to ease tension headaches

Taking pain medication may alleviate pain in the short term but does nothing to fix the root cause of a tension headache. There are also potential side effects from medication that decline your health rather than improve it.

Hot and cold treatments

Apply a heat pack to the base of the head for 15-minute intervals or take a hot shower and allow the warm jets of water to focus on the base of the neck. Alternatively, apply an ice pack or heat pad to the head for 5 to 10 minutes (ensuring that these pads are not placed directly on the skin causing burns or blisters so wrapped in a clean dry towel).

Drink more water

Keeping hydrated is essential in supporting a healthy neck and spine, allowing the discs between the bony vertebrae to provide a cushioning effect. Mild dehydration can sometimes trigger a tension headache, so upping the water intake and reducing caffeine will help.

Correct your posture

Reduce screen time where possible. Through lack of functional movement and prolonged loading of postural muscles time at a screen will cause tension in your neck and shoulders.

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 headache. And this is where Chiropractic care becomes important. Our chiropractors have many options include massage, Trigger point therapy, mobilisation, gentle manipulation and acupuncture to correct posture and function leading to the best response when easing the headache. We also include the best advice in the form of holistic treatment and home management techniques specific to your individual needs to ensure tension headaches become a thing of the past.

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