When you suffer from tension headaches, you feel that a tight band compresses your head, squeezing your temples more and more. You can also experience pain in the neck and scalp. Although this type of headache is very common, the causes are not yet well known. Experts believe this is a response to stress, anxiety or injury, but some relief can be found, with the right treatment.
Steps
Part 1 of 4: Medicines and Medical Treatments
Step 1. Take an over-the-counter pain reliever
These include paracetamol (Tachipirina), ibuprofen (Brufen, Moment), naproxen sodium (Aleve) and aspirin. Never exceed the recommended dosage in the leaflet and only take the minimum amount needed that affects your pain.
- Remember that taking over-the-counter pain relievers and caffeine together for a long time causes liver damage at high doses, especially if you already have liver disease or use alcohol.
- See your doctor if you are still in pain and have been taking your medications for more than a week.
- Do not take over-the-counter pain relievers for more than a few days or even for more than 7/10 ten days without first consulting your doctor. Overuse of these drugs for a long time causes rebound headache (the drug is no longer effective against pain, but becomes a trigger). You could become addicted to the medicine and suffer from headaches as soon as you stop taking it.
Step 2. Discuss prescription pain relievers with your doctor
If your tension headache doesn't go away with over-the-counter products or by changing your lifestyle, then they may recommend stronger medications. These include naproxen, piroxicam and indomethacin.
- These medicines can cause adverse effects, such as stomach pain and stomach bleeding, and may increase the risk of heart problems. You should discuss all complications and side effects with your doctor before prescribing.
- If you have tension headaches and chronic migraines, then your doctor may also prescribe triptans to control your pain. However, opiates and narcotics are rarely used, due to the serious side effects and the risk of addiction and dependence.
Step 3. Try acupuncture
This therapeutic practice involves inserting needles into specific points on the body. The needles are then stimulated manually or with electricity. The body responds with increased blood flow to the area which, in turn, releases tension and stress. Research has shown that acupuncture is effective against chronic tension headaches.
- An acupuncture session causes very little pain or discomfort, but it must always be performed by an experienced and qualified acupuncturist. If applied correctly, this therapy reduces the intensity of tension headache.
- The dry-needling technique, little known in Italy, is another treatment similar to acupuncture. However, it is not based on the principles of traditional Chinese medicine, as is the case with acupuncture. During a dry-needling session, the specialist inserts a needle into the stimulation point to force the muscle to relax, thus relieving the tension that causes the headache. Abroad this therapy can be put into practice by qualified physiotherapists who have followed specific courses.
Step 4. Get examined by a chiropractor
Research seems to confirm that manipulation of the spine by a licensed specialist can help with tension headaches, especially chronic ones.
You can find the list of chiropractic doctors on the website of the Italian association. Remember to always and only rely on the care of a licensed and experienced chiropractor
Step 5. Consult your doctor about therapeutic massage
This is a slightly different massage technique than the common one, which only aims to relax the body. A targeted therapeutic massage for the neck and shoulders is very useful for relieving tension headaches and reducing the frequency of painful episodes. Ask your doctor to recommend a good massage therapist.
- The national health service does not cover therapeutic massage sessions (except in rare cases); however, it is worth having your doctor write you a prescription and inform you at the ASL and the various hospitals. Alternatively, if you have private health insurance, check if the massage is included in your policy.
- You can do a short search online to find the nearest therapeutic massage therapist.
Step 6. Take an eye exam
Eye fatigue is a common cause of tension headache; if you suffer from it often (two or more episodes a week), also include an eye examination in your check-up. Difficulty focusing could contribute to the onset of headaches.
If you wear contact lenses or glasses, call your eye doctor to schedule a follow-up visit. Your vision changes over time, and if the correction you use is out of date, it may cause eye strain
Part 2 of 4: Home Remedies
Step 1. Rest in a quiet, dark room
Stress is a major cause of headaches. When you have tension headaches, you can be sensitive to light or sound. To limit this effect, sit or lie down in a room with the lights dimmed. Close your eyes and try to relax your back, neck and shoulders.
- Turn off all sources of noise such as your TV, computer or cell phone.
- You can close your eyes and place your "cupped" hands on them. Apply gentle pressure for a minute or two; this procedure helps you to remove any stimulus to the optic nerve and relaxes you.
- You can also do some neck exercises in a dark, quiet room. Place the palm of one hand on your forehead. Use your neck muscles to press your forehead to your hand. Remember that the head must remain upright and you must press your forehead on the hand (not vice versa).
Step 2. Try breathing exercises
Deep inhalations and exhalations help you relax and reduce body tension, including the head. Take slow, steady breaths and try to calm down.
- Close your eyes and breathe deeply for a while.
- Breathe out slowly trying to relax any part of your body that you feel contracted. Imagine a beautiful scene, such as a beach of fine sand, a garden on a beautiful sunny day, or a country road.
- Lower your chin towards your chest and slowly turn your head half a turn to the right and left.
- Take another deep breath and calmly exhale. Keep imagining the scene.
- Repeat this exercise until you feel completely relaxed.
Step 3. Apply a hot or cold compress to your head
Both are capable of relieving pain and muscle tension in the neck and head.
- Place a warm, damp washcloth or warm compress on your neck or forehead. You can also take a long hot shower by running the water over your head and neck.
- Wrap an ice bag in a cloth and apply it to the nape of the neck or forehead.
Step 4. Smear peppermint oil on the temples, forehead and back of the jaw
Mint has a pleasantly calming effect and relieves pain and discomfort.
- When you massage a few drops of oil, you should feel a sensation of freshness. Breathe deeply and find a quiet place to sit or lie down.
- If you have sensitive skin, dilute the peppermint oil before applying, using a drop or two of olive oil or water.
Step 5. Hydrate with water or herbal tea
As soon as you feel the tension in your head, drink several glasses of water. Alternatively, prepare an herbal tea to help you relax. Dehydration can trigger headaches.
Don't drink caffeine or alcohol as they both increase dehydration
Step 6. Massage your face, head and hands
Practice mini-massages on the upper body. Using your fingertips, massage the back and sides of your head; afterwards it passes to the area under the eyes.
- Gently move the scalp back and forth with your fingers, do not move it more than 1.5 cm or so.
- You can also run the fingertips of one hand along the fingers of the other and rub the palms together.
Step 7. Try acupressure massage to relieve headaches
This is a simple technique that you can practice at home.
- Place your thumbs near the base of the skull.
- Find the pressure points on the sides of the head (where it meets the neck) that are outside the thick muscle that runs through the middle of the head, about 5 cm from the center of the head.
- Squeeze these points with your thumbs until you feel a slight sensation in your head.
- Keep pressing and moving your thumbs in a circle for about 1-2 minutes.
Part 3 of 4: Changing the Lifestyle
Step 1. Exercise regularly
Exercising helps you get rid of the tension and stress present in the body and triggers the release of endorphins in the brain which in turn fight the sensation of pain.
Aim for physical activity for 30 minutes a day, at least three times a week. You can take a quick walk or ride a bike, the important thing is to be constant
Step 2. To improve your posture, do the mountain yoga position
Correct posture is essential to prevent the muscles from stiffening. It is also a good way to relieve contracture in the head. The mountain position improves posture and promotes relaxation.
- Stand upright with feet apart at hip height.
- Bring your shoulders back and place your hands at your sides.
- Contract the abdomen and bring the sacrum towards the floor.
- Lower your chin towards your chest and try to hold this position for at least 5-10 breaths.
Step 3. Take the yoga posture urdhva dandasana
This position also improves posture and allows you to practice deep breathing.
- Sit on the ground with your legs extended forward.
- Bring your toes up and towards you.
- Bring your shoulders back and place your hands on the floor at your hips.
- Contract your abs and push the sacrum towards the ground. The chin should be lowered towards the chest. Hold for 5-10 breaths.
- You can also cross your legs if you can't keep them straight.
Step 4. Avoid foods that contain caffeine and monosodium glutamate
The latter is used as an aroma enhancer especially in Chinese cuisine. Some people are sensitive to glutamate and their bodies react with a headache. However, there are no scientific studies to prove the correlation. Among the various foods that can trigger headaches we remember:
- Chocolate.
- Cheese.
- Foods that contain the amino acid tyramine such as red wine, aged cheese, smoked fish, chicken liver, figs and some legumes.
- Nuts.
- Peanut butter.
- Some fruits like avocado, banana and citrus fruits.
- Onions.
- Dairy product.
- Meats containing nitrates such as bacon, wurstel, salami and cold cuts in general.
- Fermented or pickled foods.
Step 5. Get at least eight hours of sleep a night
A steady sleep / wake rhythm helps the brain and body get rid of anxiety and stress, two of the major causes of tension headache.
Part 4 of 4: Preventing Tensive Headaches
Step 1. Keep a headache diary
This way you can identify triggers and make changes to your habits and environment to avoid painful episodes.
When you notice that the headache is starting, write down the time and date. Write down what you ate or drank in the previous hours. Record how much you slept during the previous night and what you were doing before the onset of pain. Remember to also write down the duration of the headache and what remedies have been shown to stop it
Step 2. Practice relaxation and stress relieving techniques every day
This could be a yoga session in the morning or 15-20 minutes of meditation or deep breathing before bed.
Exercise at least three times a week to reduce anxiety and manage stress
Step 3. Lead a healthy life
Avoid caffeine, alcohol, and smoking. Get eight hours of sleep a night and take care of yourself by avoiding stress, at home and at work.
- Eat a balanced diet that does not contain monosodium glutamate or other headache-triggering foods.
- Drink plenty of water every day to stay hydrated.
Step 4. Discuss preventative medications with your doctor if you have chronic tension headache
Your doctor will see you to be sure of your condition and to rule out migraines or another more serious condition. If the headache continues, regardless of medications and therapies, then he may prescribe preventative medications. These are:
- Tricyclic antidepressants. They are the most used to prevent tension headaches. Side effects include weight gain, dry mouth and sleepiness.
- Muscle relaxants and anticonvulsants such as topiramate. However, more studies are needed to determine the effectiveness of these medicines for tension headaches.
- Remember that preventative medications take several weeks to build up in the body and bring about the desired effects. So, be patient and continue to stick to the recommended dosage, even if you don't see immediate improvement.
- Your doctor will monitor your health to see if preventative therapy is effective.
Advice
If you work on the computer daily, try to take a 10 minute break every hour. Get up and take a walk to the office, have a cup of tea, or have a quick chat with a colleague. If possible, find a dark, quiet room where you can lie down for 10 minutes to prevent tension headaches
Warnings
- If you experience a sudden headache associated with vomiting, confusion, numbness, weakness, vision difficulties, go to the emergency room immediately.
- If you suffer from severe and frequent head pain, then you should get examined as soon as possible, especially if the headache wakes you up at night or is the first thing you feel in the morning.
