1. Tension Causes Head Pain
Tension headaches can happen for many reasons, including muscles in the neck and scalp contracting due to stress, poor posture or sleeping position, fatigue, eye strain or over consumption of alcohol or caffeine among possible causes. Episodic tension headaches occur occasionally and are the most common. Chronic tension headaches occur at least twice a week over a period of months, or are present on half the days of the month over a period of several months. Tension headaches are more common in women, who experience them twice as often as men.
2. In the Grip of Pain
Tension headaches feel like pressure or pain in the front, top or sides of the head. Sometimes people describe the pain as feeling like their head is in a vise. These headaches are more likely to occur later in the day, and may interfere with sleep at night. Irritability, general achiness, mild light or sound sensitivity and fatigue can accompany a tension headache. However, they do not cause neurologic symptoms or nausea they way migraine headaches do.
3. Stress Management Brings Relief
Stress is the most common cause of tension headaches and can stem from a variety of sources. Anxiety and depression, interpersonal conflict, work stress, lack of sleep and poor dietary habits will all contribute to, or cause stress. Stress management helps you to deal with chronic tension headaches. Tools like meditation, yoga, massage, progressive relaxation techniques, biofeedback and lifestyle changes to reduce stressful situations may promote a calmer state of mind and body and a general sense of well-being. Exercise like walking or swimming is a great stress reducer and promotes overall health.
4. Healthy Work Habits Provide Relief
Environmental modification and management can help. For example, changing the pillow you sleep on and setting up your work station to maximize ergonomics will reduce tension in the head, neck and shoulders. When sitting or standing be mindful of good posture. Keep the shoulders relaxed and down and back rather than hunched up and forward. Sit with the spine straight and use good back support if you are sitting for long periods of time. Take breaks to stretch and move around if you sit or stand for long hours. Use reduced glare computer monitors and remember to give your eyes breaks, too.
5. Try Different Approaches
Medication management of tension headaches includes pain relievers, muscle relaxants and sometimes other drugs like antidepressants. Over-the-counter pain relievers like aspirin, ibuprofen and acetaminophen, as well as prescription medicines, may help. For many people the best approach is a combination of medication to relieve acute symptoms, and stress management and lifestyle changes to reduce the frequency of tension headaches.
