Regular tension headaches can be a major interruption to your routine. If you’re getting headaches more than a few times per week, it may be worth having a professional evaluation to determine if something more serious is going on and to start finding relief for chronic headaches.
The good news? Most tension headaches are preventable and treatable, in some cases without relying solely on medication. Physical therapy principles may be able to help reduce the frequency and intensity of these painful episodes.
Types of headaches explained
Whether you’re just starting to research why you’re always getting headaches or have had a specific diagnosis of chronic headaches, it’s important to understand the underlying causes of this pain.
Different headaches have distinct symptoms and causes, which means they respond to different treatment approaches.
Tension headaches
Tension headaches are the most common type of headache, characterized by a dull, aching pain that feels like a tight band around your head. The pain typically affects both sides of your head and may extend to your neck and shoulders. Unlike other headache types, tension headaches rarely cause nausea or sensitivity to light.
Common causes of tension headaches include stress, poor posture, eye strain, dehydration, lack of sleep, and muscle tension in the neck and shoulders. These headaches can last anywhere from 30 minutes to several hours.
Migraine headaches
Migraine causes intense, throbbing pain usually on one side of the head. The condition often comes with additional symptoms like nausea, vomiting, and extreme sensitivity to light and sound. Some people experience an “aura” before a migraine episode—visual disturbances like flashing lights or blind spots.
Migraine triggers can include hormonal changes, certain foods, bright lights, strong smells, stress, and changes in sleep patterns. Migraine symptoms typically last several hours to days if left untreated.
Cluster headaches
Cluster headaches cause severe, burning pain around one eye or on one side of the head. They occur in “clusters” or patterns, often at the same time each day for weeks or months, followed by headache-free periods. The affected eye may become red and watery, and the nostril on that side might become stuffy or runny.
The exact cause is unknown, but cluster headaches may be related to the body’s biological clock. Triggers can include alcohol, strong smells, and changes in sleep schedule.
Idiopathic headaches
Idiopathic headaches are by definition the ones that don’t have a clear or understood cause. Treating randomly occurring headaches often includes using medication, hydrating, resting in a dark room, or relaxing tense muscles.
Other Common Causes
Several other factors can trigger headaches, including dehydration, vision problems that require corrective lenses (or a different prescription), sinus infections, medication overuse, or underlying medical conditions.
How to relieve tension headaches
When a tension headache strikes, you don’t always need to reach for medication. Several natural methods can help you find relief and get back to your day.
Apply heat or cold therapy
A warm compress applied to your forehead, neck, or shoulders can help relax tense muscles that contribute to headache pain. Alternatively, some people find relief with a cold compress on the forehead or at the base of the skull. Experiment with both to see which works better for you.
Practice gentle stretching
Simple neck and shoulder stretches can release muscle tension that contributes to headaches. Try slowly rolling your shoulders backward, gently turning your head from side to side, or tilting your ear toward your shoulder and holding for 15-30 seconds.
Use relaxation techniques
Deep breathing exercises, progressive muscle relaxation, or meditation can help reduce stress and tension. Find a quiet space, close your eyes, and focus on slow, deep breaths while consciously relaxing each muscle group.
Stay hydrated
Dehydration is a common headache trigger. Drink a large glass of water and continue sipping throughout the day. Adding electrolytes can be particularly helpful if you’ve been sweating or haven’t eaten much. Avoid sugary or caffeinated drinks as these can cause other side effects that can make the headache worse.
Massage pressure points
Gently massage your temples, the base of your skull, or the area between your thumb and index finger. Apply steady, circular pressure for 30-60 seconds to help relieve tension.
How to prevent tension headaches
Prevention is often more effective than treatment when it comes to managing tension headaches. By identifying your triggers and making lifestyle adjustments, you can significantly reduce how often headaches occur.
Maintain regular sleep patterns
Aim for 7-9 hours of quality sleep each night and try to go to bed and wake up at consistent times. Poor sleep or irregular sleep schedules are major headache triggers for many people.
Manage stress effectively
Chronic stress is one of the leading causes of tension headaches. Develop healthy coping strategies such as regular exercise, journaling, spending time in nature, or talking with friends and family. Consider stress management techniques like yoga or mindfulness meditation.
Improve your posture
Poor posture, especially during long periods of sitting at a computer, can create muscle tension in your neck and shoulders that leads to headaches. Set up an ergonomic workspace, take regular breaks to stretch, and be mindful of keeping your head aligned over your shoulders.
Stay properly hydrated
Dehydration is not a direct cause of headaches but might make recovering from headaches easier.
Make water your go-to beverage and aim for at least 8 glasses per day. Sipping throughout the day is more effective than drinking a lot of water in short periods. Keep a water bottle nearby as a visual reminder to drink regularly throughout the day.
Eat regular, balanced meals
Skipping meals can trigger headaches due to low blood sugar. Eat nutritious meals at regular intervals and avoid foods that you’ve identified as personal triggers.
Limit screen time and take eye breaks
Extended screen time can cause eye strain and contribute to tension headaches. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Ensure your computer screen is at eye level and your workspace is properly lit.
Headache treatments with physical therapy
Physical therapy offers a comprehensive and holistic approach to treating and preventing tension headaches by addressing underlying musculoskeletal issues that contribute to head and neck pain.
The skilled Physical Therapists at Excel Rehab & Sports can evaluate your posture, muscle tension patterns, and movement habits to identify specific factors contributing to your headaches.
Treatment may include manual therapy techniques to release muscle tension, exercises to strengthen weak muscles and relax tight ones, and education about proper ergonomics and posture.
Physical therapy is particularly effective for tension headaches because it addresses root causes rather than just symptoms. Many patients experience significant improvement in headache frequency and intensity through targeted exercises and lifestyle modifications.
Take the Next Step Toward Headache Relief
Don’t let tension headaches control your life. While the ideas outlined above can provide relief for some, working with healthcare professionals can give you a personalized treatment plan for long-term headache prevention.
Learn more about how physical therapy may be able to help you by calling an Excel Rehab & Sports clinic near you or by requesting your first appointment online today.