Tension Headache (part 1)

That dull ache in the back of your head may be a nagging sign of too much stress. How can you tame the tension and find relief? According to research or other evidence, the following self-care steps may be helpful.

• Apply soothing oilsRub peppermint oil or an ointment containing aromatic oils on your forehead
• Kick back and relaxTry relaxation techniques such as meditation and biofeedback to control the effects of stress and reduce headache frequency and severity
• Take 5-HTP300 mg a day of the nutritional supplement 5-hydroxytryptophan may lessen headache frequency and limit the need for pain-relieving medications (use 100 mg a day for children)
• Manage your musclesFind a practitioner trained in massage or physical therapy to help unwind tight neck and shoulder muscles
• Have your spine “inspected”Visit a chiropractor or other licensed practitioner trained in spinal manipulation to correct joint problems that may contribute to your headache

A tension-type headache is common and typically experienced as a dull, non-throbbing pain in the back of the neck or in a “headband” distribution.¹ It may be associated with tender nodules in the neck called trigger-points,² or with tenderness in the muscles around the head.³

Symptoms

People with a headache may have symptoms including uncomfortable sensations described as pain, throbbing, aching, dullness, heaviness, and tightness in the head. People with a headache may also experience discomfort that is often worsened by movement or pressure and may be associated with irritability, problems sleeping, and fatigue.

Healthy Lifestyle Tips

Tension-type headaches often occur more frequently and may become more severe during or following times of mental or emotional stress. Several controlled studies have found tension-type headache sufferers to report higher levels of stress, and to have significantly higher levels of depression or anxiety, significantly greater levels of suppressed anger,¹³ or significantly greater muscle tension than those without headaches. Minimizing stress and getting enough sleep and regular exercise are often recommended to people with tension-type headaches. However, no research has investigated the effectiveness of these lifestyle changes.
One controlled study that included patients with muscle-contraction headache as well as other types of headache, revealed that smokers had significantly more severe headache episodes than nonsmokers.¹⁶ Although other studies have not found an association between smoking and headaches, stopping smoking is always a good idea for many health reasons.

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