Tension headache is the most frequent type of headache, affecting approximately 40% of Canadians. Although the symptoms are frequently less severe than migraine, they can be irritating since they might include pressure aches on both sides of the head that can linger for many days. Severe tension headaches may be accompanied by nausea and vomiting.
Tension headaches can range from mild to severe, with discomfort in the back of the neck and tightness throughout the head, as well as an aching sensation above the eyes. Unlike cluster and migraine headaches, tension headache is not exacerbated by activity.
The most common causes of tension headaches include stress, lack of sleep, eye strain, and skipping meals. Other possible triggers include sadness, alcohol, excessive computer use, and hormonal fluctuations, particularly in women.
If the discomfort persists, it is critical to address it as soon as possible. To discover proper tension headache relief, you must get advice from a skilled clinician who can analyze a specific treatment and identify the source of your pain so that it does not reoccur.
Mild and severe tension headaches, on the other hand, can be treated with basic relaxation techniques, over-the-counter medicines, and simple stretches.
How to Relieve Tension Headache
If you are stressed, tension headaches are more likely to occur. Over-the-counter drugs like aspirin, ibuprofen, or acetaminophen can help relieve pain. Hot or cold showers or applying a cool cloth to your brow can also help relieve pain.
Gentle exercises might help relieve tension head pain and tight muscles in the upper back or neck.
1. Chin Tuck Stretch
Office employees are prone to poor working posture, repetitive motion, and stress. The chin tuck stretch strengthens the upper back muscles while also bringing the head back into alignment. This exercise can be done several times a day, even while sitting. Look straight ahead with your back aligned to your head to complete a simple chin tuck stretch. Bend your head forward gently towards your chest until you feel a slight stretch at the back of your neck. Hold this position for around 30 seconds before returning to the starting position. Repeat several times.
2. Lateral Flexion Stretch
The lateral flexion (ear to shoulder) stretch is intended to relax the neck muscles. Bend your neck to the left and try to touch your left ear to your shoulder. When you feel a stretch on the right side of your neck, pause. Use your hand to gently stretch farther. The slight touch should not create any discomfort. Hold this position for approximately 30 seconds. Do it on the opposite side. Repeat this routine ten times on each side.
3. Muscle Relaxing Exercise
Lie down and take calm, deep breaths in and out. Roll your shoulders forth and back multiple times after rotating your head in a smooth circular motion twice. Repeat these exercises until your muscles are relaxed. To conclude, take a deep inhale and gently exhale.
4. Wind Relieving Pose for Tension Headache
The wind relief position focuses on the spine and neck area. This activity can aid in the removal of excess gas from the body. The wind-relaxing pose for tension headaches is recommended by Yoga Basics.
Take both knees to your chest while lying on your back. Wrap your arms around your legs, grabbing opposing elbows, forearms, wrists, or fingers. Tuck your chin into your chest and place your head on the floor. Press the sacrum and tailbone against the floor while pulling the knees to the chest with your arms. Press the shoulders and back of the neck to the floor, attempting to flatten the entire spine. Legs, feet, and hips should be relaxed. Breathe deeply into the belly, pressing it against the thighs on the inhalation, for 4-8 breaths. Exhale and lower your arms and legs to the floor to relax.
Permanent Tension Headache Relief
Although tension headache is reasonably frequent and not lethal, it can significantly interfere with your life. Begin by scheduling a no-obligation appointment with a competent pain expert to get sound information on the best tension headache treatment for you and what you can do to prevent it from returning.
