Tension headaches are a common type of headache disorder. In fact, 78 percent of people suffer from tension headaches, reports the University of Maryland Medical Center. Tension headaches arise when the muscles in your neck, shoulders and scalp contract or tighten. Exercise can be beneficial for both the treatment and prevention of tension headaches. The goal of exercise is to reduce stress and relieve muscle tension.
Effects
A tension headache often begins as a dull pain felt at the base of your head or neck, and then moves to your scalp and temples. The muscles in your neck and shoulders may also be tense and painful. Chronic tension headaches can make your muscles become tighter and tighter over time, which in turn increases your risk for developing future tension headaches.
Types
There are many types of exercises, both mental and physical, that you can do to relieve tension headaches. Since stress is a common source for tension headaches, many people benefit from relaxation, meditation and cognitive therapy exercises. Cognitive therapy is typically performed by a trained professional, such as a psychiatrist, and involves the identification of negative thoughts related to the precipitating stress. These thoughts are then turned into positive thoughts, which encourage the patient to refrain from negativity. Relaxation techniques may also be of benefit to relieve stress. This may include muscle relaxation, mind relaxation, meditation, deep breathing, rhythmic breathing, visualized breathing or guided imagery.
Neck and shoulder stretches are useful for loosening tight muscles. Some good stretches to try are the neck rotation, neck flexion, scapular retraction, chin tuck, shoulder shrug, trapezius stretch and upper back stretch. To do neck rotations, turn your head all the way to the right as if you are looking over your shoulder. Hold for one to two seconds. Then slowly turn your head all the way to the left and hold for one to two seconds. Repeat this 10 times.
Considerations
You may want to consider keeping a headache diary to determine what triggers your headaches. Possible triggers may include poor posture, stress, fatigue, straining of your eyes, anxiety, depression, cold environments, alcohol, caffeine, sleeping position, head or neck injuries, arthritis and certain medications.
Prevention
These exercises can also be used as a preventative tool for tension headaches. You should avoid stress if possible, but if you do find yourself stressed, do some relaxation or meditation exercises. If you suffer from chronic tension headaches, you may want to take a break several times a day to do stretching exercises. Also, always remember to use correct posture when sitting and standing, especially if you spend most of your day sitting at work.
Warning
Go to the emergency department immediately if you have "the worst headache" that you have ever experienced. This may be a sign of a serious medical condition called a subarachnoid hemorrhage. You should also seek immediate medical attention if you have changes in vision or speech, weakness in your arms or legs, difficulty walking or worsening of symptoms when you lie down. Notify your doctor if you experience any changes in the pain or pattern of your headaches, your current medications do not provide relief or you are pregnant.
