“Tension Headaches and Treatment”
Tension headaches are the most common type of headaches, and yet they are not well understood. They generally produce a diffuse, usually mild to moderate pain over the head.
Tension headaches may also cause pain in the back of the neck at the base of the skull. Although this pain may be severe, in most cases it’s not the result of an underlying disease. Tension headaches are the cause of the vast majority of so-called primary headaches that also include migraines and cluster headaches.
Almost 90% of women and 70% of men experience tension headaches, and they are most prevalent in people between the ages of 20 and 50. There is no clear cause for a tension headache, but effective treatments are available.
Managing a tension headache is a balance between fostering healthy habits, finding effective non-drug treatments and using medications appropriately. In addition, a number of preventive, self-care and alternative treatments may help you deal with headache pain.
Symptoms can last from 30 minutes to an entire week. They may occur occasionally or nearly all the time. If the occurrence is 15 or more days a month for several months, they are then considered chronic. Symptoms include a dull, achy pain or sensation of tightness in the forehead or at the sides and back of your head.
Some people with tension headaches experience neck or jaw discomfort, tenderness of the neck and shoulder muscles, difficulty sleeping, fatigue, irritability, loss of appetite, and difficulty concentrating. Initial onset of pain is usually first thing in the morning or late in the day when work stress or conflict at home is anticipated.
Unlike some forms of migraine headaches, tension headaches usually are not associated with visual disturbances, nausea, vomiting, abdominal pain, slurred speech, or weakness and numbness on one side of the body. Physical activity rarely aggravates tension headaches and rarely does it increase sensitivity to light or sound.
Experts continue to debate the causes and even the name of tension headaches. The exact cause or causes are unknown. Researchers now believe they may result from changes among certain brain chemicals-serotonin, endorphins and numerous other chemicals-that help nerves communicate.
The fluctuations of chemical levels are thought to activate pain pathways to the brain and to interfere with the brain’s ability to suppress the pain. The debate remains-do tight muscles in the neck contribute to a headache in someone with altered chemical levels or do muscles become tight as of a result of these chemical changes.
Although medication may provide temporary relief, lifestyle and postural changes are the best way to combat tension headaches. Lifestyle changes should begin with a regular sleep schedule and eating balanced meals. In addition, regular exercise and managing your stress will help.
Regular aerobic exercise can help reduce the frequency and intensity of headaches, and it may relieve stress, relax muscle tightness, and increase the levels of beta-endorphins which are our body’s natural stress relievers. As always, check with your physician before starting any exercise program.
Stress management techniques such as biofeedback training and relaxation therapy can help reduce stress. Additional relaxation techniques include deep breathing, yoga, meditation and progressive muscle relaxation.
Good posture helps keep muscles from tensing up. Proper posture places minimal strain on muscles, ligaments, tendons and bones. Good posture supports and protects all parts of our body and allows us to move efficiently.
Your physician may consider a consultation with a physical therapist to evaluate posture, establish a regular exercise program, begin bio-feedback training, educate with breathing and relaxation techniques and perform massage therapy to spinal musculature.
