Tension Headaches — How to Overcome This Pain Point

Tension headaches are the most common type of headache, affecting both sides of the head and often described as a tight band or vice-like pressure around the head. While muscle contractions in the head and neck are considered a major factor, increased pain sensitivity may also play a key role in causing tension headaches. Here are some effective ways to prevent and manage tension headaches:

Prevention Strategies

1. Improve Sleep Hygiene: Maintain a regular sleep schedule by going to bed and waking up at the same time each day.

2. Exercise Regularly: Aim for at least 30 minutes of exercise daily. Low-impact activities like yoga can be particularly beneficial.

3. Eat Healthy Meals: Don't skip meals, especially breakfast.

4. Stay Hydrated: Drink plenty of water throughout the day.

5. Manage Stress: Practice relaxation techniques, meditation, or cognitive behavioral therapy.

6. Maintain Good Posture: Especially when working at a computer or doing close work.

Treatment Options

1. Dry Needling: This technique can help release muscle tension and alleviate pain.

2. Manual Therapy: Techniques like cervical joint mobilization can effectively relieve tension headaches.

3. Stretch + Strengthen: Movement is medicine. Gently stretch the neck and work on strengthening those postural muscles!

Exercises for Headache Relief

1. Chin Tucks: This exercise can help improve neck posture and relieve tension.

2. Pull Apart Holds: Strengthens upper back muscles to improve posture.

3. Reach and Rolls: Helps mobilize the shoulder blades and upper back.

4. Lacrosse Ball Movement on Shoulder Blades: Can help release tight muscles in the neck area.

If tension headaches occur frequently, seeking professional help from a physical therapist can be beneficial. They can address underlying issues and provide targeted treatments to reduce headache occurrence. Remember, while these strategies can be helpful, it's important to consult with a healthcare professional if you experience severe or persistent headaches, as they may indicate a more serious condition.