Tension type headache, you can take control.

Tension type headaches are one of the most common forms of headaches and yet they are not well understood. Most people describe having a band of pressure around their head that can last from 30 minutes to a week or more. Tension type headaches can be related to muscle hypertonicity, or tension, in the upper back, neck, and scalp. One of the best ways to combat tension headaches is through lifestyle and ergonomic changes. The following are some helpful tips.

Exercise regularly.

Exercise can help reduce the frequency and intensity of headaches. Exercise relieves stress, relaxes your muscles, and increases the levels of beta-endorphins, which are a natural stress reliever of the body. So try not to just sit around, go for a walk, bike ride, or run.

Healthy lifestyle.

Behaviors that promote general good health may help prevent headaches. This includes following regular eating and sleeping schedules and avoiding excess caffeine and alcohol.

Stress management.

Stress is a commonly reported trigger for tension type headaches. Reduce stress in your life by organizing your day ahead of time. Try relaxation techniques such as deep breathing, yoga, and meditation. Take time away from your busy life to do the things you love to do. Consider seeing a counselor to develop new coping skills. Be aware they are also trained to help you identify events that trigger headaches and work towards a resolution.

Muscle relaxation.

Muscle tension is associated with tension headaches. Applying heat or ice to sore muscles in the shoulders and back of the neck may ease the tension. Usually you can not go wrong with heat if it makes it heel better. However, if it makes your headache worse or your neck throb try using ice to deal with the pain. Massage is another way to relieve muscle tension. Gently massage the muscles of your head, neck, and shoulders with your fingertips. Or better yet, have someone else do the massage for you. A warm bath can also do wonders for those tight, achy, and stiff muscles.

Perfecting your posture.

Good posture can help keep your muscles from tensing up and reduces strain on your body. A jutting head (anterior head carriage) combined with slumped shoulders (slouching) can bring early fatigue and tension to your neck and upper back. When standing, your head, shoulders, hips, and ankles should line up, one comfortably above the other. Have a friend or family member look at you from the side. Your knees should be slightly bent and your feet should be shoulder width apart.

Telephone.

Use your hand to support the telephone against your ear and alternate sides regularly. Do not cradle the phone between your ear and your shoulder. If you are on the phone a lot, consider using a headset or speaker to reduce strain on your neck and arms.

Headache diary.

Record when your headaches occur and what you were doing before they started. Try to recognize the factors that cause or aggravate your headaches. This can be invaluable in defining how to manage your headaches. Be sure to tell your health care provider if you have noticed any changes in your usual headaches such as frequency, duration, or intensity. Also, be very sure to let them know if your headaches begin to worry you (i.e. the worst headache you have ever had).

Dealing with some of the above issues can help you get back on track to controlling your pain and discomfort. A visit to a chiropractor or other health care provider may be necessary to rule out any mechanical or structural issues related to your tension headaches. There are better ways to be comfortable and healthy.