3 Ways to Relieve a Chronic Tension Headache

1. Stretch Your Neck Muscles

Many times tension headaches can be a result of tight and tense muscles in the neck. Taking time throughout the day to stretch and relax these muscles can help you to prevent or manage your tension headache.

Sit up straight in a chair. Bring your right arm across your stomach with the palm facing your body. Take your left hand and press your right elbow down towards your lap. Drop your left ear to your left shoulder so you are dropping your head away from the elbow you are pressing down. When you feel a gentle stretch, hold it for 5 to 10 deep breaths. Repeat on the other side.

2. Do Basic Meditation

Since stress can be a contributor to any type of chronic pain, learning meditation or relaxation techniques can help to reduce your stress level and in turn reduce your symptoms.

Find a quiet spot where you will not be disturbed. Sometimes playing soft music can help you relax. You can either sit or lie down for this exercise, but close your eyes and bring your attention to your breath. Inhale deeply and allow the stomach to rise. Exhale fully and let your stomach relax. Try to make each breath a little deeper and a little slower. If your mind wanders to other thoughts, just redirect your attention to the breath. If it helps, you can silently count one on the inhale and two on the exhale. The idea is to take your mind away from everyday thoughts and let your body completely relax. This will send signals to the body and mind that you are calm and relaxed, which can reduce your stress levels.

3. Try an Autogenic Training Exercise

Autogenic training is a form of meditation that utilizes self-suggestions to bring about physiological changes in the body. Start by finding a quiet spot where you can sit or lie down. For a few moments just focus on your breathing to let the body and mind slow down and relax. Then silently say to yourself six times, "my arms and legs are very heavy." Then say to your self silently, "I am very calm and enjoy feeling relaxed for awhile." This self-suggestion will help to reduce muscular tension. Next silently say to yourself six times, "my forehead is cool," and then, "I am very calm and enjoy feeling relaxed for awhile" This suggestion is specific to manage headaches. Oftentimes when a headache is coming on the blood vessels expand, increasing the flow of blood. As the vessels expand there can be pressure in the brain. Suggesting that the forehead is cool can help to constrict the blood vessels and take the pressure off.