A tension headache can come on quickly. And as anyone who has ever experienced one knows, you want to get rid of the tight, uncomfortable sensation quickly. We asked doctors to explain what causes these headaches and the best tension headache remedies for relief ASAP.
According to the Cleveland Clinic, you’ll be able to identify your headache as a tension headache if it feels like there’s a tight band wrapped around your head, putting pressure on your forehead and temples.
Meet the Experts: Amit Sachdev, M.D., director of the Division of Neuromuscular Medicine and associate chief medical officer at MSU Health Care and Medhat Mikhael, M.D., medical director of the Spine Health Center at MemorialCare Orange Coast Medical Center
Tension headaches are common, affecting around 70% of the population. They’re often confused for migraines, but unlike migraines, tension headaches usually aren’t associated with visual disturbances or nausea, according to the Mayo Clinic.
While tension headaches may seem like a minor medical concern, they can certainly affect a person’s quality of life—especially if they’re chronic. Below, doctors explain the causes of tension headaches and things you can do to ease the pain, from taking OTC medications to finding ways to manage stress.
What are the symptoms of a tension headache?
People can have tension headaches once, daily, or off-and-on regularly—and the pain can last anywhere from 30 minutes to a week. This pain often stems from muscle tightness and typically feels like a band is squeezing your head. Symptoms vary, but may also include:
- A dull ache that causes pressure
- All-over tension, pressure, or aching (not just in one point or one side)
- Pain that’s worse in the scalp, temples, back of the neck, or shoulders.
What causes tension headaches?
Doctors don’t have this 100% figured out yet. “We don’t know a whole lot about the pathology of headache [but] tension-style headaches are likely triggered by inflammation,” says Amit Sachdev, M.D., director of the Division of Neuromuscular Medicine and associate chief medical officer at MSU Health Care.
There’s no single cause for tension headaches, but you can have a regular trigger. In general, tension headaches occur when the neck and scalp muscles become tense or contract, usually in response to stress, depression, a head injury, or anxiety, the U.S. National Library of Medicine states.
People of any age can get tension headaches, but they’re more likely to happen in adults and older teens, and tend to run in families. So, if your mom and grandma get them, the odds are pretty high that you will, too.
There’s a laundry list of possible tension headache triggers:
- Stress
- Any activity that causes your head to be in one position for a long time
- Sleeping in a cold room (This can cause muscles to spasm, Dr. Sachdev says.)
- Sleeping with your neck in a weird position
- Alcohol use
- Caffeine (either having too much or going through withdrawal)
- Having a cold, the flu, or a sinus infection
- Dental problems like as jaw clenching or teeth grinding
- Eye strain
- Excessive smoking
- Fatigue or overexertion
How to relieve a tension headache
Because tension headaches have various causes, it’s a good idea to keep a journal and log any instances to try and ID your triggers. If you can determine what sets off the pain (say, you always get one after drinking coffee), then you can do your best to avoid that particular trigger. That said, the following tips can all help you find eventual relief:
1. Pop some OTC pain medications.
This is a popular approach for quick relief. Aspirin, ibuprofen, or acetaminophen can all help reduce tension headache pain, says Medhat Mikhael, M.D., medical director of the Spine Health Center at MemorialCare Orange Coast Medical Center.
Always follow dosage instructions, and never take pain medications for more than three days per week regularly, as this can actually cause “rebound” headaches—which may feel even worse.
2. Give yourself a massage.
Gently targeting the muscles in your scalp, temples, or bottom of your neck can help relieve the tension that spurred your headache, Dr. Mikhael says.
You can also target your masseter muscle—the thick muscle that connects your jawbone and cheekbone—if you tend to clench, grind, or generally hold tension in your face. When your jaw becomes too tight, it can cause other nearby muscles in your head and neck to do the same. “When the force is too great you can get tension headaches,” David Reavy, a Chicago-based physical therapist, previously told Prevention.
Try this 10-second masseter massage from Reavy a few times a day:
- Place the pads of your fingers or knuckles at the masseter muscle.
- Then, open your jaw as much as you can.
- Close your mouth and repeat until you feel the muscle release.
3. Add in some peppermint oil, while you’re at it.
Because peppermint oil causes a cooling sensation, it can feel really good on tense muscles. Research backs up its benefits, too: One older but often-cited study found that applying a 10% peppermint oil solution to the temples actually has pain-relieving properties similar to Tylenol. Newer research has led to similar results.
Sara Crystal, M.D., a neurologist, headache specialist, and medical advisor at Cove, previously spoke with Prevention and offered this peppermint oil massage:
- Dilute a few drops of the peppermint essential oil into another oil carrier, like coconut oil.
- Massage the oil into the temples and forehead, working in circular motions with the index and middle fingers. (Be sure to avoid the eyes.)
- Continue for one minute.
4. Apply ice or heat.
Giving tense muscles, especially around your neck and shoulders, the hot or cold treatment can alleviate any soreness that may be spurring a tension headache. A heating pad (set on low), hot water bottle, warm compress, or hot towel all do the trick. If you prefer a cold treatment, wrap any ice in cloth before placing on your skin.
5. Find a way to relax—seriously.
“The key point in treatment, besides using possible over-the-counter medication, is that you look at every possible relaxation therapy,” Dr. Mikhael says. “We want to minimize the use of pain relievers, because they can have side effects.”
Among other things, he recommends exploring meditation and yoga, as they’re both backed by research for their stress-reducing benefits. (Get started with our beginner’s guide to meditation or these basic yoga stretches.)
In general, a little self-care goes a long way, too. If you’re frequently dealing with tension headaches, consider making lifestyle changes, like sticking to a consistent sleeping schedule, getting regular exercise, and drinking enough fluids to avoid dehydration.
6. Talk to a therapist.
Remember, your mental health impacts your physical health. If you’re having trouble dealing with stress and anxiety on your own, seeking professional guidance can be tremendously useful. If anything, a therapist will be able to help identify your triggers and offer coping methods that fit in line with your lifestyle. “Reflection and internalization guided by a pain psychologist can be huge,” Dr. Sachdev says.
7. Consider physical therapy.
A physical therapist can also help teach you how to relax and work tension out of the muscles in your neck and back. “Some of the exercises they use can be very helpful to eliminate tension headaches,” Dr. Mikhael says. What’s more, they can give you guidance on proper posture if you tend to sit all day, which may help prevent future headaches.
8. Ask your doc about prescription options.
If your tension headaches are really bad or they’re happening frequently, your doctor may recommend muscle relaxers or tricyclic antidepressants to lower your risk of dealing with more of them, Dr. Mikhael says.
When to see a doctor
If tension headaches interfere with your quality of life and home remedies don’t help, it’s time to see your doctor. A medical professional will be able to help you figure out what’s behind your headaches, and come up with a plan of action to put a stop to them. According to the Cleveland Clinic, your provider may suggest antiseizure medications, antidepressants that relieve pain, physical therapy for sleep apnea or TMJ, or therapies to help manage stress.
Additional reporting by Tiffany Ayuda and Christine Mattheis
Read the full article here