Tension headache: 7 simple ways to prevent it

Modern-day lives can be stressful due to the constant pressure of maintaining work-life balance. Stress has a wide range of physical effects, and it can lead to tension headaches. Unlike other types of headaches, such as migraines, sinus headaches, or cluster headaches, tension headaches can cause pain in the head, scalp, neck, and shoulders. It is generally triggered by stress, fatigue, poor posture, or dehydration. If you want to avoid it, try some home remedies to get rid of tension headaches.

What is a tension headache?

A tension headache is the most common type of headaches, often described as a constant pressure or tightness around the forehead or back of the head and neck which feels like a tight band squeezing the head. Tension headaches are generally mild to moderate in intensity, and they can either be episodic or chronic, according to a study published in the journal MedicinePlus.

Causes of tension headaches

Here are some common causes of tension headaches, as explained by general physician Dr Tushar Tayal.

1. Stress

Stress can be a significant contributor to tension headaches. When we are stressed, our bodies often get tense, including your neck and shoulder muscles. This tension can lead to pain and discomfort, often manifesting as a dull ache or throbbing sensation, as found in a study published in the International Headache Society. Additionally, stress can affect our sleep patterns, which can further exacerbate headaches. Over time, repeated episodes of stress-induced tension headaches can lead to chronic pain and discomfort.

2. Poor posture

Sitting or standing for long periods in an improper posture (for example: slouching, hunching over) can strain the muscles in the neck and shoulders, which in turn can cause tension headaches, found a study published in StatPearls. When we slouch or hunch forward, these muscles are constantly working to support our head and maintain balance. Over time, this prolonged strain can lead to tension and discomfort, often manifesting as a headache. Additionally, poor posture can compress nerves in the neck, which can also contribute to pain and discomfort.

3. Eye strain

Eye strain, often caused by prolonged computer or screen use, can contribute to tension headaches, as per a study published in the Ophthalmology Therapy Journal. When your eyes are strained, the muscles around them can become tense and fatigued. This tension can spread to the muscles in the neck and shoulders, leading to pain and discomfort. Additionally, eye strain can cause headaches due to the increased stress on the optic nerve.

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4. Lack of sleep

A lack of sleep can contribute to tension headaches in several ways. “When you are sleep-deprived, your bodies are more prone to stress and tension. This can lead to muscle tightness in the neck and shoulders, which can contribute to headaches. Additionally, lack of sleep can affect your mood and overall well-being, making you more susceptible to pain and discomfort,” says the expert.

5. Hunger or dehydration

“Skipping meals or not drinking enough water can trigger tension headaches. When you are hungry, your blood sugar levels drop, which can lead to fatigue and irritability. This can increase tension in the muscles, including those in the neck and shoulders. Dehydration can also cause headaches, as it can lead to decreased blood flow to the brain and increased stress on the body,” says the expert.

Symptoms of tension headache

Here are some common symptoms of tension headache, as per a study published in the MedlinePlus.

• Dull, pressure-like aching pain in the head.
• You may feel a tightness or pressure across the forehead or on the sides and back of the head.
• It may pain all over the head and not at a single point.
• Pain may feel worse in the scalp, temples, or back of the neck, and possibly in the shoulders.

“There may be tenderness in the scalp, neck, and shoulder muscles. Tension headaches may last anywhere from 30 minutes to several hours. You may not experience any sensitivity to light, noise, or nausea which is common in people with migraine,” explains the expert.

How to prevent tension headaches naturally?

Here are some natural ways to prevent tension headaches, as suggested by Ayurvedic expert Dimple Jangda.

1. Reduce stress

Remember, the main trigger is stress. You need to manage your stress levels better by engaging in mindful meditation and breathing techniques to reduce stress. Morning meditation can help you feel more grateful for what you have and achieve a sense of calm that can benefit your mental, emotional, and even neurological health.

You can focus on your breathing by practising box breathing every hour. Inhale for 3 counts, hold your breath, exhale, and then hold for 3 counts. You can also try different counts like 3/4/6/8. Start your day with pranayama and mindful breathing exercises. Practices like anulom vilom, bhramari pranayama, ujjayi, and shitali pranayama can help. These practices also help relax tense muscles around your jawline, head, and temple region, reducing the likelihood of tension headaches.

2. Practise physical activity

Engage in physical activity for at least 21 minutes per day, or at least 150 minutes per week. This helps improve movement of fluids in your body which includes hydration, elimination of toxins through sweat and urine, lubrication of your joints, muscles and nerves and improved blood circulation.

Engage in joyful activities like walking, swimming, yoga, Pilates and group activities to improve positive social connections and your mental, emotional health along with physical well-being. Your body releases endorphins when you exercise which is a natural pain reliever. There are certain yoga poses that help release tension in the neck and shoulder region which is linked to tension headaches. You can do poses like child’s pose, cat-cow pose, and forward bend pose, which are very healthy and useful for reducing tension headaches.

3. Keep yourself hydrated

Ensure to hydrate well through the day with at least two litres of water. Dehydration is one of the most common triggers for tension headaches. Ensure you drink enough water in the form of plain boiled water or water infused with cucumber slices, tangerine, mint or sabja seeds.You can also drink herbal teas like chamomile tea or peppermint tea, which can be soothing and hydrating. Avoid excessive caffeine, as it can lead to dehydration and trigger headaches.

4. Have peaceful sleep

Ensure to sleep for at least 7-9 hours per night. Switch off your phone and laptop at least 2 hours before bedtime, and get to bed before 10 pm so you can sleep during the pitta clock (The pitta clock is a concept rooted in Ayurveda, an ancient Indian system of medicine. It refers to specific time periods during the day and night when the Pitta dosha, one of the three fundamental energies in the body, is believed to be most dominant.) which is from 10 pm to 2 am. Staying awake during these four hours can cause pitta imbalances and more chances of tension headaches. Sleep in a cool, dark and quiet environment. Wake up 45 minutes before sunrise, and have a warm bath.

5. Keep your posture correct

Sitting comfortably and correctly is crucial for maintaining good posture and preventing tension headaches. If you have a desk job, it is essential to take frequent breaks to prevent muscle strain. Every 30 minutes, get up from your chair and go for a 3-minute brisk walk. This will help relax your muscles and reduce tension in your neck and shoulders. To ensure your computer is at the right height, adjust your chair or desk so that the top of your monitor is at eye level. This will help prevent neck strain. Additionally, consider using a comfortable chair that supports your back and encourages good posture. By following these simple tips, you can help prevent tension headaches and improve your overall comfort while working.

6. Massage therapy

Massage therapies can be a great way to relax your muscles and reduce tension. Abhyangam, a full-body oil massage, can help soothe and relax your entire body, while greva basti, a therapy that involves pooling oil on your neck, can specifically target the muscles in that area. Shirodhara, a technique that involves a continuous stream of warm oil being poured onto the forehead, can be particularly beneficial for reducing tension in the head and scalp. These therapies can help alleviate the discomfort associated with tension headaches and promote overall relaxation.

7. Essential oils

Essential oils can be a natural and effective way to reduce tension headaches. These oils often have calming properties due to their analgesic effects. Peppermint oil, for example, can be applied to your temples to provide a cooling sensation and promote relaxation. Lavender oil is another excellent choice, as it can help reduce stress and promote a sense of calm, potentially preventing headaches from occurring in the first place. Remember to always dilute essential oils with a carrier oil before applying them to your skin. This will help prevent irritation. You can also use a diffuser to disperse essential oils into the air for a more general calming effect.

Home remedies to treat tension headaches

Here are some easy home remedies to get instant relief from tension headaches, as suggested by Dimple.

1. Apply warm or cold compresses

Both heat and cold therapy can provide relief from tension headaches by targeting the muscles in your head and neck. Heat helps to relax tense muscles, increase blood flow, and reduce pain. This can be particularly beneficial for people who experience muscle tension as a major contributor to their headaches. On the other hand, cold therapy can help numb the area and reduce inflammation. This can be effective for headaches that are accompanied by swelling or tenderness. Ultimately, the best method for you may depend on your individual preferences and the specific symptoms you experience. It is often a good idea to experiment with both to see which provides the most relief.

2. Essential oil massage therapy

Essential oil massage therapy can provide immediate relief from tension headaches by targeting specific areas of tension and promoting relaxation. The aromatic compounds in essential oils can help to reduce stress, anxiety, and muscle tension. When combined with a relaxing massage, these oils can penetrate the skin and interact with the body’s nervous system, promoting a sense of calm and well-being. This can help to alleviate the pain and discomfort associated with tension headaches, providing instant relief. However, it is important to note that essential oils should be used with caution and under the guidance of a qualified professional, as some can be irritating or have other side effects.

3. Herbal teas

Herbal teas can offer a soothing and natural way to alleviate tension headaches. Certain herbs, such as chamomile, lavender, peppermint, and ginger, have properties that can help to relax muscles, reduce stress, and promote digestion. These factors can all contribute to a reduction in headache pain and discomfort. By drinking a warm cup of herbal tea, you can experience a sense of comfort and relaxation, which can help to alleviate the symptoms of a tension headache. It’s important to note that while herbal teas can be a helpful remedy, they may not provide immediate relief for everyone. If your headaches are severe or persistent, it’s always a good idea to consult with a healthcare professional.

Things to keep in mind!

Though these natural remedies are safe, it is important to consult with your doctor before incorporating these natural remedies in your daily life. Plus, if tension headaches become frequent or severe, it is important to consult a healthcare professional.