Tension headaches are the most common kind of headache and they typically result from tension in the muscles that support your head and neck. Tension headaches can occur for a variety of reasons, most commonly from holding your head in the same position for a long period of time, such as when you are sitting at a computer. If you experience two to three tension headaches a week, the condition may be chronic and require physical therapy intervention to treat the tight muscles. Consult your physician for chronic tension headaches.
Range of Motion Exercise
When the muscles of your head and neck are consistently tight, tension headaches are more likely to occur. Very tight head and neck muscles may also lead to a loss of flexibility and function. Range of motion exercises in physical therapy may help increase the flexibility in the muscles that cause your tension headaches. A physical therapist can prescribe a variety of stretches that can either be performed passively, with the help of a trained professional or actively by yourself.
Water Therapy
Water therapy is sometimes used to relieve tension headaches. Floating in warm water with your head and neck relaxed can loosen the muscles that are causing your tension headaches. Water therapy can also increase the range of motion around your head and neck by opening up the spaces in between your cervical vertebrae, the bones that make up your upper spine. You do not need to swim in the water to relieve pressure in your head and neck muscles, however, you can perform some light exercise as directed by a physical therapist to further eliminate tension.
Deep Tissue Massage
In some cases, chronic tension headaches can lead to a buildup of collagen fibers where your tendons and ligaments attach to the bones of your head and neck. These fibers do not contract and are hard and stiff. The presence of collagen fibers can result in physical deformity, discomfort, pain, and a decrease in joint function, which can all trigger more tension headaches. Deep tissue massage can be used to break up the collagen fibers located around your cervical vertebrae, which can alleviate the stress they place on your muscles and joints.
Acupressure
Acupressure is a technique used by physical therapists and other specialists to relieve muscle tension in your head and neck. Acupressure differs from acupuncture because it does not require the use of needles inserted into your skin. Instead, acupressure involves applying physical pressure to pressure points around your head and neck. Stimulating these pressure points can promote circulation in the muscles of your head and neck that are chronically tight. Relaxing the muscles this way can alleviate tension headaches.
References
- Pub Med; Tension Headache; 2010
- "Introduction To Physical Therapy"; Michael A. Pagliarulo; 2011
