Every day, around 16 million Americans deal with headaches, and most of these are tension headaches. These headaches can be caused by many different things, but the good news is that relief is possible through several simple methods—some of which you can try on your own.
Below, our expert shares tips for quick relief—like using ice or self-massage—and for preventing tension headaches in the long run, such as getting good sleep and practicing mindfulness. Keep reading to find the strategies that might work best for you.
Tension Headache or Migraine?
Dr. Anant Shenoy, a neurologist at Baystate Neurology, explains that it’s important to identify the type of headache to get the right treatment. Tension headaches and migraines are the two most common types, but they feel different. Here’s a quick comparison:
| Feature | Tension Headache | Migraine |
|---|---|---|
| Age of Onset | Any age | Starts in adolescence |
| Gender | Affects men and women equally | More common in women |
| Pain | Dull, steady pain, tightness on both sides of the head, often described as “hat band pain” | Severe, throbbing pain, often on one side of the head |
| Duration | 30 minutes to 7 days | 4 hours to 3 days |
| Additional Symptoms | Muscle tenderness in the scalp, neck, or shoulders | Nausea, sensitivity to light, sound, and smells; aggravated by movement; tingling or numbness on one side of the face or tongue |
| Causes and Triggers | Stress, alcohol, jaw clenching, tooth grinding, eye strain, caffeine, lack of sleep | Hormonal changes, certain foods, weather changes, stress |
Causes and Treatment for Tension Headaches
While the exact cause of tension headaches isn’t fully understood, common triggers include stress, alcohol, clenching your jaw or grinding your teeth, eye strain, caffeine, and lack of sleep.
Also Read: What role does Stress Management Play in Preventing Pain Flare‑Ups?
Finding Headache Relief: Medications and Self-Care
Talk to your doctor about medication options for headache relief. But be careful not to take too many over-the-counter pain relievers (like aspirin or ibuprofen) as they can cause rebound headaches.
Here are some non-medication ways to ease your headache:
For Quick Relief
- Ice: Apply ice to both sides of your neck and shoulders, or to your forehead and temples if you’re feeling pain there.
- Take a Break: Step away from tasks that need concentration or involve neck strain for at least 20 minutes.
- Self-Massage:
- Head Massage: Place your thumbs a few inches behind your ears, at the base of your skull. Gently rub until it hurts, then hold and apply pressure for 10 seconds. Repeat 5–6 times.
- Shoulder Blade Squeeze: Push your shoulder blades back and squeeze toward your spine. Hold for 10 seconds and repeat 5–10 times.
- Head Rotation Exercise: While keeping your body still, turn your head to look over one shoulder. Apply gentle pressure with your hand to stretch your neck, holding for 10 seconds. Repeat on the other side.
- Head Tilt: Tilt your head to one side, dropping your ear toward your shoulder. Hold for 10 seconds and repeat on the other side.
For Long-Term Prevention
- Sleep: Aim for deep, uninterrupted sleep, which helps relax muscles. Improving your sleep routine can lead to better rest.
- Massage Therapy: Regular deep tissue massage can help relax strained muscles, which might be causing your headaches.
- Mindfulness Training: This helps you clear your mind and improve sleep.
- Cognitive Behavioral Therapy (CBT): Learn how to identify stress triggers and manage your reactions, helping reduce anxiety and headache risk.
- Exercise and Meditation: Both help relieve muscle tension and stress.
Also Read: How can a Balanced Diet Improve Wellness and Reduce Pain?
When to See a Doctor
If you’re having two or more tension headaches a week for six months or if headaches are interfering with daily life, it’s time to see a doctor.
If you suddenly experience a severe headache or one that changes your vision, causes weakness, or brings on new tingling or numbness, seek emergency help right away.
