Tension-type headaches are one of the most common types of headache. They are typically felt on both sides of the head and can last anywhere from 30 minutes to several days.
Although tension headaches are generally mild to moderate in intensity, frequent or persistent headaches can still have a significant impact on work, exercise, sleep and day-to-day life. Fortunately, there are several strategies that may help manage symptoms and reduce their impact.
What Are the Symptoms of a Tension Headache?
Symptoms can vary between individuals, but tension headaches are commonly described as a dull, aching or pressing sensation, sometimes feeling like a tight band around the head.
Common symptoms may include:
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Pain or pressure on both sides of the head
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Tightness or discomfort around the forehead, temples or back of the head
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Tension or discomfort through the neck and shoulders
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Mild to moderate headache intensity
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Headaches lasting from 30 minutes to several days
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Mild sensitivity to light or sound in some people
Unlike migraines, tension headaches typically aren’t associated with symptoms such as nausea or vomiting and usually aren’t significantly aggravated by normal daily activities.
What causes a tension headache?
There is a lot we don’t know about what causes a tension type headache but we do know common triggers and factors that contribute to the headache. To simplify things here are the major modifiable factors that contribute to tension type headaches:
- Stress and lack of sleep
- Neck pain and tension – Tight and over worked muscles and joints of the cervical spine
- Posture – Contributing to the above!
- Inactivity
- Hydration
How to Ease Tension Headaches
There isn’t always one single cause of a tension headache. Factors such as stress, sleep, prolonged periods of sitting, changes in activity and hydration may all contribute. If you’re experiencing a tension headache, there are a few simple strategies you can try.
Stress and Lack of Sleep
Not all stress can be avoided, but it can help to think of your stress tolerance like a bucket. Different physical and emotional stressors gradually fill the bucket, and symptoms may become more noticeable when it begins to overflow.
Consider what may currently be filling your bucket. Are you taking on too much? Have you had enough opportunities to switch off and recover?
Strategies such as meditation, breathwork, regular walks, exercise or simply making time for activities you enjoy may help you better manage stress.
Sleep is another important part of recovery. Try to maintain a consistent sleep and wake time, reduce screen use before bed and limit caffeine later in the day. Most adults should aim for around 7–9 hours of sleep per night.
Neck Pain and Tension
Neck discomfort and muscular tension can sometimes occur alongside tension headaches. Rather than focusing on maintaining one “perfect” posture, aim to change positions regularly and keep your neck and upper body moving throughout the day.
If you spend long periods sitting for work or study, try taking regular movement breaks. Even a few minutes of walking or gentle neck and upper-back movement can help break up prolonged periods in the same position.
Simple movements may include:
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Gentle neck rotations from side to side
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Looking comfortably up and down
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Shoulder rolls
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Gentle upper-back rotations
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Standing and walking for a few minutes
Choose movements that feel comfortable and avoid forcing your neck into painful positions.
Hydration
Dehydration can contribute to headaches in some people, so keeping on top of your fluid intake throughout the day is a simple place to start.
Keep a water bottle nearby, particularly when working, studying or exercising. If you consume a lot of caffeine, consider whether reducing your intake may also be helpful — particularly later in the day when caffeine may interfere with sleep.
Experiencing Regular Headaches?
If your headaches are recurring, worsening or interfering with your day-to-day activities, it may be worth having them properly assessed.
At Fortitude Health Vic Park, we can assess your symptoms and look at factors that may be contributing to your headaches, including neck movement, muscular tension, activity and other relevant lifestyle factors.
If you would like to learn more or book an appointment, call us on 08 6154 6561 or book online.