Tips for Getting Rid of Tension-Type Headaches

Tension headaches are among the most common headache types, affecting about 70% of the population worldwide. If you’re prone to recurrent headaches from tension or stress, there are strategies you can start using now to prevent the onset of head pain and other uncomfortable symptoms.

AABP Integrative Pain Care offers personalized pain management services for different headache types, including tension headaches and migraines.

Our board-certified anesthesiologists focus on lifestyle changes, diet improvements, and other holistic practices to reduce the frequency and severity of headaches. We can also prescribe oral medications or administer nerve blocks for fast, effective pain relief.

Why you have tension headaches

A tension headache develops when the muscles in your scalp, neck, and shoulders contract (tighten).

Muscle contractions can be triggered by:

• Injury
• Eye strain
• Poor posture
• Lack of activity
• Persistent stress
• Depression or anxiety

For this reason, people of any age can be susceptible to tension headaches. However, the condition is most common in teens and adults.

Women and people with a family history of tension headaches may also be prone to frequent or recurring head, neck, and shoulder pain.

Lifestyle habits, such as consuming caffeine, drinking alcohol, or smoking, can play a role in tension headaches.

Recognizing symptoms of a tension headache

The pain associated with a tension headache typically feels like a dull ache in the neck, temples, scalp, and back. More intense pain can be described as having a tight band over your head that squeezes the temples and scalp.

Tension headache pain can last for less than an hour or persist for a week or more. Pain might also worsen with stress or strenuous activities.

In some cases, symptoms of an ongoing tension headache can disrupt your sleep and contribute to physical fatigue.

While medications can ease existing symptoms of tension headaches, it’s also good practice to make lifestyle changes that lower your risk for additional headaches.

4 tips to stop tension headaches from occurring

Incorporating healthy habits into your daily routine is a significant first step to preventing headaches. Here are four  ways to stop a tension headache before it starts:

1. Eat well

Muscle tension can get worse if you skip meals. Plan meals ahead of time so you can grab something healthy to eat, even when you’re busy.

Eat plenty of fresh vegetables and fruits and avoid processed foods when possible. Drink water throughout the day to keep your soft tissues hydrated.

2. Move for at least 30 minutes

Getting 30 minutes of exercise daily supports healthy blood circulation and relieves excess muscle tension.

If you cannot do high-impact exercises because of underlying health issues or time constraints, fit in a 30-minute walk at your lunch break or in the evening. You can also engage in more leisurely activities like swimming on the joints and muscles.

3. Limit caffeine

Some amount of caffeine can be helpful for headache prevention, but overdoing it can have the opposite effect.

Reduce your intake of coffee or other caffeinated beverages to one or two a day. If you need help quitting caffeine completely, speak with our medical team about the steps you can take.

4. Establish a healthy sleep schedule

Quality sleep is an important tool in headache prevention. Plan to get 7-9 hours of sleep every night by going to bed and waking up at the same time, even on the weekends.

It’s also important to disconnect from all electronics at least one hour before bed to give your body time to wind down and relax.

Call AABP Integrative Pain Care in Garden City or Brooklyn, New York, today to learn more tips for tension headache prevention. You can also use the online feature to book an appointment.