10 May Tension headaches
Do you suffer from headaches?
Did you know that there are different types of headaches and the management will differ depending on the type? One of the most common that we see regularly is the tension headache. Here we will outline what a tension headache feels like, what could cause it, how to manage it and how to prevent one from occurring!
So, what is a Tension Headache you might ask?
Tension Headaches are often felt as an even pain or pressure that spreads and squeezes around the head, much like a headband. This particular type of headache can be intermittent and can last from anywhere up to 7 days to 6 months in chronic cases if left untreated.
What are the most common causes
- Stress
- Lack of sleep
- Neck and shoulder muscular or joint tension
- Postural imbalances, most commonly prolonged desk work!!!
- Temporomandibular Joint (jaw) syndrome
- Previous neck injuries
What are the treatment and management options:
1. Manual therapy/Massage
Hands-on treatment including massage, stretching, and joint release can help target the soft tissues which can be causing pain and tension. Remedial Massage is an excellent treatment option and is highly effective with removing this unwanted discomfort.
2. Stress management techniques
Practicing stress management techniques can be beneficial. This may include relaxation exercises, such as deep breathing, meditation, or yoga, to reduce muscle tension and promote overall well-being.
3. Exercise
Exercise is medicine and can provide many benefits for headaches. Stretches and self release techniques can help reduce the soft-tissue tension and provide relief from the current symptoms, while strengthening and cardio-vascular exercise can provide the benefits of stress relief and help reduce the risk of symptoms building up.
4. Lifestyle Modifications
Making certain lifestyle changes can also help manage and prevent tension headaches. This may involve getting an adequate amount of sleep, maintaining a balanced diet, staying hydrated, and avoiding known triggers such as caffeine, alcohol, and certain foods. Other modifications include ergonomic changes at work and home.
5. Medication
Mild symptoms may be relieved with pain targeted medication (including anti-inflammatories, paracetamol etc.) Before taking any medication you should consult with your GP or pharmacist first.
Effective management of tension headaches often involves a combination of these approaches tailored to individual needs and preferences. It’s important for individuals experiencing frequent or severe tension headaches to consult with a healthcare professional for proper diagnosis and personalized treatment recommendations.
What are some effective home remedies to relieve my tension headache?
There is a lot you can do to help yourself, this includes:
- Self-massage to the neck area
- Use of a heat pack to increase blood flow and reduce pain
- Take regular breaks away from a seated position
- Regular exercise
- Stretching of the neck and shoulder regions
Top 3 Stretches for Tension Headaches
Stretching of the neck and shoulder regions are fantastic ways to relieve the symptoms of a tension headache. All stretches should be held for at least 15-30 seconds and completed 2-3 times per stretching session.
- Levator Scapulae Stretch – Sit on a chair with your feet flat on the floor. Reach behind and grab the object you are sitting on with your right hand. With the left hand reach around place it on the back of your head and gently pulling towards your left armpit. Repeat on the other side. You should feel the stretch through the back of the neck and down to the top of the shoulder. This should help to decrease any unwanted neck tension.
- Upper Trapezius Stretch – Be seated and place left arm behind your back and with the right arm apply light pressure on the side of your head, with you head facing forward. Gently pulling it towards your right shoulder. Repeat on the other side. You will feel this stretch on the side of your neck and into the upper shoulder. This stretch is great for relieving stress around the base of the skull and the neck.
- Pectoralis/Chest Stretch – Finally, extend your right arm out 90 degrees from your body, placing your arm or hand on a door frame and lean forward very gently. Repeat on the other side. You should feel a stretch through the chest area. This stretch is great because it will bring the shoulders back to a neutral position and will take pressure off the neck muscles.
If any of these stretches are giving you any pain or discomfort, please stop and come and get an assessment from one of our practitioners.
Mo Bhatnagar
Myotherapist/Remedial Massage Therapist
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