Tension headaches are pretty common that many people experience. These are also called stress headaches, and the exact cause for them is not known. However, it is believed that these headaches are caused by muscle contractions in and around the head and neck regions.
Suggested read: Try these natural remedies for headaches instead of popping a pill
Common triggers of a stress headache
The most common factors that trigger a tension headache include:
- Lack of proper sleep
- Skipping meals
- Eye strain
- Muscle strain
- Stress
- Vision problems
- Physical exertion
- Poor posture
- Hunger
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Symptoms of a tension headache
The most common symptoms of a stress headache include:
- Scalp tenderness
- Irritability
- Muscle aches
- Loss of appetite
- Dull, throbbing pain
- Feeling of ‘pressure’ and/or ‘tightness’ across the forehead, sides of the head, and back of the head
Tension headaches can be debilitating, in that they can make daily life a challenge owing to the pain and the accompanying symptoms. It’s not always possible to brush it away and work through the pain. Sure, over-the-counter pills do help, but only to a certain extent. The pain will subside when the triggers are treated than then symptoms.
Tension headaches can be either chronic or episodic. While the former persists for hours and may be continuous, the latter can last anywhere from half an hour to a week. A tension headache usually causes mild to moderate pain, with an overwhelming feeling of the presence of a tight band around your head. The pain sometimes radiates to the back of your head, or even around your brow ridge, or even the whole head.
Apart from the obvious discomfort that a tension headache causes, it could also make you anxious or depressed, while having long term effects on your productivity and quality of life, if left untreated and/or unaddressed. One of the most important things you need to do is to identify the triggers and avoid them.
Home remedies for tension headaches
Forgo over-the-counter medications in favor of natural home remedies for tension headaches, that have a much better chance at easing your discomfort. Take a look at some of the most effective ones here.
1. Acupressure
Acupressure is also known to be quite effective in treating tension headaches. It’s basically exerting pressure on certain points, which when stimulated helps reduce the pain of a tension headache. Instead of trying amateurishly to treat yourself with acupressure, it’s better to visit an acupressure expert and get it done or learn the pressure points that are relevant to alleviate the pain.
2. Apple cider vinegar
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Apple cider vinegar is super effective in treating tension headaches because it helps balance the pH in the body, while also aiding in detoxification. Additionally, it contains anti-inflammatory properties that provide relief from a throbbing headache. It also helps reduce the stress levels.
Remedy
- To 1 glass of water, add 1 tablespoon of raw, unfiltered apple cider vinegar and a bit of honey, stirring well. Drink this twice a day to prevent as well as treat headaches.
3. Ice pack
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An ice pack is known to help alleviate the pain caused by a tension headache. It also helps soothe sore muscles and nerves, because it helps relieve some of the pressure caused by expanded blood vessels.
Remedy
- Take a plastic bag and put a few ice cubes in it. Wrap a thin towel around the plastic bag and place it on your forehead. Wait for 2 minutes, then break for 2 minutes, and repeat the cycle at least 4 times more. Lie down in a comfortable position and relax while using this remedy, and soon the pain should subside.
Suggested read: 13 highly effective home remedies to relieve painful muscle cramps
4. Improve your posture
Wrong posture causes your muscles to tense, thus making them tight, unyielding, which result in tension headaches. This tightness due to wrong posture radiates to your neck and head, causing a tension headache. Practicing good posture helps keep your muscles from tensing up and eases any tightness. Whether you’re sitting or standing, learn the correct posture to keep your muscles from tensing up.
Remedies
- Standing – hold your shoulders back, your head level. Pull in your abdomen and behind.
- Sitting – keep your thighs parallel to the floor and your head facing straight ahead.
Be aware of your posture even while walking and/or lying down.
5. Massage
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Massaging your scalp for a few minutes is known to be quite helpful in relieving stress-related headaches. Additionally, it also helps ease sore muscles, tension, reduce stress, and help promote blood circulation. Focus on your temples and the back of the head to help with the headaches.
Remedy
- Add a couple of drops of rosemary or thyme essential oil to 2 tablespoons of carrier oil like olive oil or coconut oil. Dab this on your temples and your forehead, and gently massage it into your skin. Once done, sit or lie down in a quiet place to let the oil and the massage do its work.
6. Peppermint essential oil
Peppermint essential oil is very helpful in calming your nerves, while also helping reduce stress levels. Topical application relaxes your muscles and nerves, while improving blood circulation as well.
Remedies
- Take a few drops of peppermint oil and apply it on your temples, forehead, and the back of your neck. Breathe deeply while massaging, thus helping relax your muscles and nerves.
- Wet a couple of peppermint tea bags in cold water, wring out the excess water, and place them on your closed eyelids or forehead. Let them stay for 10 minutes. Repeat as needed to help with the headaches.
7. Prevent eye strain
Strain to your eyes is one of the major causes of a tension headache. It is known to radiate towards your neck, shoulders, and sometimes even to your back. This is especially true for those who sit at a desk for long hours in front of a computer.
Remedies
- Use your fingertips to gently massage your eyelids every day for about a minute or two to help relax the muscles surrounding your eyes.
- Take a 5-minute break every half hour of continuous work. Stand up, walk around, let your eyes relax and take a break from the constant staring at a computer screen.
- Practice some eye exercises like rolling your eyes in the clockwise and counter-clockwise directions. Repeat this at least 4-5 times. Follow this every few hours to avoid strain to your eyes.
8. Rosemary oil footbath
Rosemary oil used for a footbath is known to be quite helpful in relieving the pain and discomfort caused by a tension headache. The hot water used for the footbath helps draw the blood to your feet, thus easing the pressure in the blood vessels in your head. This in turn is known to help ease the throbbing pain. Additionally, rosemary oil also possesses anti-inflammatory properties, which help alleviate the pain.
Remedy
- Fill a small tub with warm water and add 8 drops of rosemary essential oil to it. Dip and soak your feet in this for about half an hour and relax. Once done, pat your feet dry with a soft towel. Your headache should have subsided.
9. Stress management
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Stress is one of the major trigger factors for a tension headache. In fact, it could also worsen the problem, unless stress is managed.
Ways to manage stress
- Listen to soothing, soft music to help alleviate the pain.
- Read something that calms you, or something inspiring.
- Go out for a stroll in a park or a field, away from pollution and traffic and even people if they tend to aggravate the situation.
- Taking a hot shower or soaking in a bath helps relax tense muscles and nerves.
- Exercising regularly helps keep stress at a manageable level. It releases endorphins to your bloodstream, thus making you feel better. It also helps alleviate blood pressure levels.
- Regularly practice stress-busting tricks and tips like yoga, meditation, deep breathing, visualization, guided imagery, and progressive muscle relaxation.
Suggested read: 14 highly effective home remedies to cure a common cold
Additional tips
- Nuts, especially almonds, are known to help alleviate the pain of a tension headache, thanks to their anti-inflammatory properties. Pop a few almonds when you have a headache to relieve the pain.
- Quit smoking as it tends to aggravate the condition.
- Stick to a consistent sleep pattern where you wake up and sleep at particular times.
- Change your dietary habits by avoiding triggers for a tension headache like alcohol, foods with preservatives, nitrates, chocolate, aged cheeses and the like.
- Establish regular meal times.
- Consciously work hard to improve your posture.
- Psychological therapy is known to help alleviate stress, which in turn helps ease a tension headache and its occurrence.
- Regular exercise, at least thrice a week for half an hour is known to be helpful in alleviating pain as well as preventing tension headaches.
These are all the superbly effective home remedies for tension headaches. For more updates on health tips and fitness secrets, subscribe to our newsletter today!
Featured image source: Pixabay, under Creative Commons License
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