6 Min Read
Do you ever feel your head becoming heavy, with your neck and shoulders feeling tight? Many people associate this sensation with a tension headache. Described as a dull, tightening, or pressure-like sensation, tension headaches start slowly and can build in intensity, while sometimes sticking around for hours or even days, making reading, watching TV, or any activity feel harder. Stress is a widely known catalyst for tension headaches, although they can happen due to many different causes, it is important to note that everyone's experience is different. The great news is that tension headaches are usually not serious, and with a balance of self-care, treatment, and prevention, most people are able to manage them relatively well.
Synopsis
What is a Tension Headache?
A tension headache is a common type of headache that causes a steady, aching discomfort, usually felt on both sides of the head. Many people describe it as a tight band around the forehead or a weight pressing on the scalp. The pain can range from mild to moderate, and while it may not stop you from carrying out daily activities, it can make them less enjoyable. Tension headaches can last anywhere from half an hour to several hours, and in some cases, they occur frequently over weeks or months. Unlike migraines, they usually don’t cause nausea or visual changes. They are often linked to stress, tiredness, or muscle tension, but the exact cause can vary from person to person.
Key Causes of Tension Headache
While tension headaches cannot be attributed to one specific cause, they commonly occur due to muscle tension in the head, neck, and/or shoulders. This tightness builds over time, sometimes as a result of stress, emotional strain, or staying in one position for too long. Certain habits may lead to muscle tension, including bending your neck to look at your phone, clenching your jaw, or squinting at a screen without giving your eyes a break. Other factors include eye strain, poor posture, neck arthritis, and sleep issues (i.e., insomnia or sleep apnoea). Anxiety or depression may increase the chance that the headaches become chronic. When headaches become chronic, they negatively affect work, relationships, and overall quality of life.
Symptoms of Tension Headache
Tension headaches can differ in sensation from person to person, but tension headaches typically have a consistent, aching pain and are rated mild to moderate in intensity that comes on slowly and builds in intensity. Many people report that it feels more like tightness and/or pressure instead of pain.
Common symptoms include:
-
Mild to moderate, constant pain on both sides of the head.
-
A sensation like a band squeezing around the forehead or temples.
-
Aching or tense muscles in the neck and shoulders.
-
Sensitivity to light or sound in some cases.
The symptoms may come on gradually and may last half an hour or up to several hours. For some people, this discomfort stays for a longer period, making it difficult to be focused or truly relaxed by eliminating any tension.
Treatment Options
Treatment for tension headaches varies in relation to how frequent and intense the activity of the headache is that is being experienced. If headaches are episodic or occasional in nature, simple pain relief or lifestyle changes such as posture, managing stress, and sleep hygiene may be sufficient. However, if headaches are frequent or chronic, more than simple relief may be needed.
-
For occasional (episodic) headaches: Non-prescription pain relief, such as paracetamol, ibuprofen, aspirin, or naproxen sodium.
-
For frequent or chronic headaches: Excessive or frequent use of pain relievers for headaches and prescription medications such as antidepressants and anti-seizure medications can help reduce the frequency of headaches. Stress management techniques, including relaxation training, biofeedback, or cognitive behavioural therapy.
-
Physical therapy or posture correction exercises.
Possible complication:
One of the main risks is rebound headaches, which can occur if pain relief medication is used too often. To avoid this, most doctors advise limiting such medicines to no more than 10 days a month.
Home Remedies
For many people, home remedies are a way to treat the discomfort of tension headaches and perhaps prevent them in the future. Simple lifestyle adjustments can help reduce muscle tightness and promote relaxation.
-
Apply a warm compress or heating pad to the neck and shoulders to relax tense muscles.
-
Engage in conscious, gentle stretching exercises for the neck and upper back.
-
Use good posture, strong upper back muscles, and a desk space/workstation.
-
Stay hydrated and eat regular, healthy meals.
-
Use relaxation techniques like deep breathing, meditation, and yoga.
Hopefully, combining these habits with a regular pattern of rest should minimise the possibility of tension headaches and contribute to overall well-being.
Prevention
Usually, tension headaches can sometimes be avoided with small and consistent changes in habits. Most prevention strategies target alleviating muscle tension, coping with everyday stressors in life, and improving overall health.
We recommend that breaks be taken regularly, either from screens or desk work of any sort. Proper posture should also be kept to maintain not only a neutral position but also to avoid aggravating neck and shoulder muscles. Use relaxation techniques, leisure pursuits, or something as simple as mindful breathing to relieve stress.
Engage in regular, low-impact activity to assist with blood flow and muscle flexibility. Sufficient restorative sleep helps the body recuperate and build resilience. Approaching these as regular habits will help lessen the frequency of headaches and help with day-to-day comfort.
Conclusion
Tension headaches are relatively common. Being mindful of your body, taking breaks, and finding ways to correct tension will help keep tension headaches to a minimum. You only need to take a few minutes to take a quick walk, do some stretches, or even just step back from your work screen. Small changes can lead to significant relief. If your headaches are happening more often, it may be a good idea to get in touch with your healthcare professional. When you take effort, you can lessen the effects of your headaches and spend your time, energy, and thoughts on what is important.
If you’re experiencing frequent or severe headaches, consult the expert neurologists at Manipal Hospitals for an accurate diagnosis and personalised care.
FAQ's
No. Migraines often cause throbbing pain, nausea, and sensitivity to light and sound. Tension headaches usually cause a steady, pressure-like pain without these intense symptoms.
Yes, stress is a big trigger. You'll tense up your muscles in the neck, shoulders, and scalp and create a tension headache.
They can last as little as 30 minutes or longer than a couple of days based on the trigger and how quickly you can address it.
You would want to seek medical advice if the headaches become frequent, feel unusually severe, change in direction, or happen with symptoms such as vision problems or weakness.
Share this article on:
