Your Guide For Preventing & Relieving Tension Headaches
This content is intended to be informational and should not be interpreted as medical advice. This article also contains affiliate links from which the author may make a commission.
BY JENNY SMITH MATTFELDT Published September 17, 2024
Ah, the dreaded tension headache. You know the one — that tight, squeezing pressure that makes it hard to focus on anything else. Whether it’s stress from a packed schedule, hunching over your laptop for too long, or just life being life, these headaches have a way of showing up at the worst times. The good news? You don’t have to power through the pain and as a licensed massage therapist for almost a decade I've got some tricks you can use. There are super simple ways to relieve the tension and even stop those headaches before they start. Let’s get into how you can start feeling better, fast.
How do I know if it's a tension headache?
You’ll know it’s a tension headache if you’re feeling a dull, pressure-like ache around your forehead, temples, or the back of your head—almost like a tight band is squeezing your skull. Unlike migraines there’s no throbbing or nausea just that constant, nagging pain. Common causes? Stress is a big one, but poor posture, eye strain (ahem... screen time), dehydration, or even skipping meals can all trigger tension headaches. Identifying what’s causing yours is the first step to finding relief.
How to relieve the pain?
Because tension headaches can be caused by a variety of things you can also treat it in a multitude of ways. So before you reach for the painkillers that are just barely taking the edge off, try one of these easy fixes that might just do the trick.
Hydration
I don't want to sound like your mother here but you need to have a glass of water and a snack. Even better— add a pinch of pink salt to the water for some immediate hydration. Sometimes a little food and electrolytes is all your body needs to start feeling better.
Pressure Points & Massage
Nothing feels better than a massage when you are experiencing a tension headache. A neck or shoulder massage can help release some of that built of pressure that could be contributing to your headache pain. Another tactic I've learned in the massage world are acupressure points namely LI4 (fleshy area between your thumb and pointer finger) and GB20 (at the base of your skull top of your neck). This video by the University of Minnesota beautifully demonstrates how to find and apply pressure to those points. Working these points can encourage blood flow, relax tight areas, and offer some shockingly quick relief.
If you are experiencing recurring tension headaches I would encourage you to go see a professional massage therapist or acupuncturist who would be able to help fully release that the tension causing the pain.
Cryotherapy
The application of ice, also known as cryotherapy, has been proven to be an effective treatment for tension headaches. A study done by Middle East Current Psychiatry found that placing an ice pack on the back of the neck lead to relief from tension, anxiety, and decreases the recurrence of tension headaches. My personal favorite is putting on this frozen eye mask, particularly when the headache is present in the forehead.
Stretching
If you work at a desk job or find yourself hunched over throughout the day it is so beneficial to work some stretching into your daily routine, especially if you're dealing with tension headaches. This yoga routine is a great example of stretches that will help release tension built up in your shoulders, neck, and head. My go to if I'm feeling a tension headache is Thread the Needle (left) which does a great job of opening up your shoulders or Camel (right) pose to really open up your chest. Most the time if we are in poor posture and our shoulders are hunched forward that means that the chest is very tightly rolled in. For a gentler alternative to Camel roll up a towel and place it along your spine while laying on your back. Take a few deep breaths in this position and allow your chest to slowly open up.
Topicals & Medications
My holy grail for headache relief is the PastTense essential oil. If you haven't used oils before it might sound a little out there but using this product feels like putting icy hot on your brain. You can achieve a similar result using solely peppermint oil as well in fact this study done in 2007 found when treating a tension headache there is "no significant difference in effectiveness between peppermint oil and acetaminophen". I'm not here to tell you not to use painkillers because I think they absolutely have their place, but if you can solve your problem without a pill why not start there? Massage the oil into the back of your neck, top of your shoulders, on your scalp above your ears, your temples, and anywhere else you need some pressure released.
While tension headaches can be frustrating, the good news is that relief is within reach. Simple habits like staying hydrated, stretching, or using acupressure can make a big difference in how you feel. The key is paying attention to your body’s signals and addressing the root causes before the pain takes over. With a few mindful tweaks, you can ease the tension and get back to feeling like yourself again.
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