Easy Solutions for Tension Headaches.

Tension headaches happen when the muscles of the shoulders and neck become tense and tight. Some people get them once in a while, others deal with them much more often. If you’re getting tension headaches more than once or twice a week, a few practical strategies can help you prevent them before they start.

Cover the Basics First

Sleep, stress, nutrition, and fatigue all play a role. Getting enough sleep, eating well, and pacing yourself through the day to avoid stressful, tiring stretches can go a long way toward keeping tension headaches from starting in the first place.

Relaxation Techniques That Help

Both physical and psychological relaxation techniques can block tension headaches, as long as you practice them regularly. On the physical side, applying a cold or hot pad to the neck and shoulders helps calm tense muscles. Guided imagery, where you focus your attention on different parts of the body to relax them and release tension, is another option worth trying.

Biofeedback is a more structured relaxation technique that requires special training but can help prevent recurring tension headaches. A trained professional attaches electrodes to your neck and shoulder muscles, and over time you learn to recognize when you’re becoming tense and practice relaxing those muscles before they tighten enough to trigger a headache.

When Medication or Physical Therapy Comes In

Some people with tension headaches have very sensitive trigger points at the back of the neck or in the shoulders. In those cases, injecting a local anesthetic into the area may relieve the pain and help prevent the headache from returning.

Physical therapy can help many people who suffer from tension headaches, especially those whose headaches are caused by muscular tension. Treatment may include trigger point therapy, posture re-education, and joint or soft tissue mobilizations. A physical therapist may also work to increase range of motion in the neck and upper spine, and possibly the jaw.