Tension headaches are the most common type of headache, affecting millions of people worldwide. According to Migraine Canada, as many as 80% of people experience tension headaches over their lifetime.
Tension headaches can be incredibly disruptive, causing tightness, throbbing pain, and a dull ache throughout the head. While medication can offer relief, there are also natural and effective ways to manage tension headaches, often reducing their intensity and duration significantly. This guide explores some quick and easy exercises you can do at home or work to find headache relief in minutes.
Causes of Tension Headaches
Tension headaches are more than just a dull ache. While the exact cause remains somewhat of a mystery, understanding the potential culprits behind these headaches can empower you to tackle them effectively.
Here’s a deeper dive into the world of tension headaches:
-
Muscle Tension
The most common suspect is muscle tension in the scalp, neck, and shoulders. Think of your muscles like tiny cables – when they’re constantly tense, they pull on the surrounding tissues, including nerves. This constant tugging can trigger pain signals sent to the brain, resulting in a headache.
-
Stress
Stress is a notorious headache inducer. When we’re stressed, our body releases hormones like cortisol, which can cause those tiny cables (muscles) to tense up. This muscle tension, as mentioned earlier, can lead to the characteristic ache of a tension headache.
-
Posture
Throughout the day, do you find yourself hunched over your computer or phone? Poor posture can strain the muscles in your neck and upper back, leading to tension and, you guessed it, headaches.
-
Dehydration
We all know dehydration can make us feel lousy, but it can also be a hidden contributor to headaches. When you’re dehydrated, your brain can literally shrink away from your skull, triggering pain receptors and leading to a headache.
Dehydration also causes muscles to be less elastic and therefore more tense, increasing pain.
-
Sensory Overload
Bright lights, loud noises, and excessive screen time can overwhelm our senses, leading to tension headaches. These sensory inputs can trigger the body’s fight-or-flight response, further tightening muscles and contributing to the headache cycle.
-
TMJ Dysfunction
The temporomandibular joint (TMJ) is the joint that connects your jaw to your skull. If this joint is misaligned or inflamed, it can cause pain in the face and head, often mistaken for a tension headache.
Tension Headache Relief Exercises
-
Ball Exercise
If you frequently suffer from headaches and tightness at the base of your skull and neck, this exercise can provide relief. This video demonstrates a simple method involving a small ball to address these areas.
-
- Lie on the ground or your bed, positioning the ball behind your ear, where your head begins to curve.
- Gently press your head into the ball, using your hand to keep it steady.
- Adjust your neck’s position as necessary, concentrating on the tense spots.
- Breathe deeply and relax, letting the ball alleviate tension in these trigger points for 10-15 seconds.
- Shift to another spot and repeat on the other side.
-
Neck Stretches
-
Side Bends
-
Gently tilt your head towards one shoulder, feeling a stretch along the side of your neck. Hold for 15 seconds, then repeat on the other side. Perform 3 sets of these side bends.
-
Neck Rolls
Slowly roll your head in a circular motion, making large circles for 5 rotations forward and then 5 rotations backward. Repeat this cycle 2-3 times.
-
Scalp Massage
Using your fingertips, apply gentle pressure in a circular motion to your scalp, starting at the forehead and moving upwards towards the crown of your head. Continue massaging your entire scalp for 1-2 minutes.
-
Shoulder Rolls
Roll your shoulders forward in a circular motion for 10 repetitions. Then, reverse the direction and roll your shoulders backward for another 10 repetitions. Perform 2-3 sets of these shoulder rolls.
-
Jaw Release
Open your mouth slightly and clench your jaw for a few seconds. Then, relax your jaw and open your mouth as wide as comfortably possible. Repeat this cycle 5 times.
-
Deep Breathing Exercises
Daily deep breathing exercises can lower blood pressure rates and minimize stress and anxiety, which can contribute to headaches. Deep breathing helps to relax the body and mind, reducing tension that can contribute to headaches. Sit comfortably and close your eyes. Inhale slowly and deeply through your nose for a count of 4. Hold your breath for a count of 2, and then exhale slowly through your nose for a count of 6. Repeat this breathing exercise for 5-10 minutes.
Additional Tips for Tension Headache Relief
-
Hydration
Dehydration can be a trigger for headaches. Ensure you’re drinking plenty of water throughout the day.
-
Ergonomics
Practice good posture while sitting or standing for extended periods. Consider an ergonomic workstation setup to minimize neck and shoulder strain.
-
Eye Strain Relief
Take regular breaks from screens (computer, phone, etc.). Look away from the screen every 20 minutes and focus on a distant object for 20 seconds.
-
Hot or Cold Compress
A warm compress on your neck or a cold compress on your forehead can provide temporary relief.
-
Dim Lights
Bright lights can trigger headaches for some people. If you’re experiencing a headache, try dimming the lights or taking a break from screens.
When to Consider Chiropractic Care
While these exercises offer effective relief for many, some tension headaches may require additional intervention. If your headaches are frequent, severe, or don’t respond to home remedies, consider consulting a chiropractor. Chiropractic care focuses on correcting misalignments in the spine, which can contribute to muscle tension and headaches.
A chiropractor can assess your specific situation and develop a personalized treatment plan to address the root cause of your headaches and promote long-term relief.
Let Fairway Chiropractic Centre be your partner in achieving lasting headache relief. Our team of experienced chiropractors uses a variety of techniques, including chiropractic adjustments, to address your headaches and promote overall well-being.
Take control and reclaim your life – call Fairway Chiropractic Centre today to schedule an appointment and experience the difference chiropractic care can make!
Get in touch with us at 519-748-5535
