4 Ways to Tame Tension Headaches
A tension headache can put a damper on your day. This kind of headache usually develops in the afternoon, causing mild or moderate pain that may feel like dull tightness or a band of pressure. Tension headaches occur when neck, shoulder, and scalp muscles become tense. Some people experience tension headaches from time to time. Uthers get them more often. While this type of headache is rarely debilitating, it can certainly make life miserable.
If you have frequent tension headaches (more often than once or twice a week), here are some strategies that can help you prevent them:
1. Pay attention to the basics. Don’t skip meals, get enough sleep, and pace yourself to avoid stress and fatigue.
2. Relaxation techniques. Physical and relaxation therapies can help stave off tension headaches, so long as you practice these techniques regularly. Physical approaches include applying a heating pad to your neck and shoulders to relax the muscles. Exercising these muscles also helps, by strengthening and stretching them. Relaxation exercises that focus your attention on various parts of your body in order to relax and release tension and stress can also help.
3. Biofeedback. This relaxation technique requires special training but can help people avoid recurrent tension headaches. Typically, a therapist will attach electrodes to your skin to detect electrical signals from your neck and shoulder muscles. You learn to recognize when you are becoming tense and then find ways to relax the muscles before they tighten so much you develop a tension headache.