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Lifestyle and home remedies
By Mayo Clinic staffRest, ice packs or a long, hot shower may be all you need to relieve a tension headache. A variety of nonmedication strategies can help reduce the severity and frequency of chronic tension headaches. This approach can be a vital part of any treatment plan for headache. Try some of the following suggestions to see which work best for you.
- Stress management. Stress is a commonly reported trigger for tension headache. One way to help reduce stress is by planning ahead and organizing your day. Another way is to allow more time to relax. And if you're caught in a stressful situation, consider stepping back and allowing emotions to settle. A variety of relaxation techniques are useful in coping with tension headache, including deep breathing and biofeedback. If anxiety or depression is an issue, behavior therapy may be helpful for dealing with stress and pain.
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Muscle relaxation. Applying heat or ice to sore muscles may ease a tension headache. Which treatment to apply is a matter of personal preference. Some people find heat more effective, while others prefer cold. If heat is your choice, you may use a heating pad set on low, a hot-water bottle, a warm compress or a hot towel. A hot bath or shower also may help. If cold is your choice, wrap an ice pack in a cloth before use to protect your skin.
Massage may help to relieve muscle tension, and it may also provide relief from headache pain for some people. Gently massage the muscles of your head, neck and shoulders with your fingertips. Or have someone else do the massage for you.
- Perfecting your posture. Good posture can help keep your muscles from tensing up. It places minimal strain on your muscles, ligaments, tendons and bones. Good posture supports and protects all parts of your body and allows you to move efficiently. When standing, hold your shoulders back and your head high. Pull in your abdomen and buttocks and tuck in your chin. When sitting, make sure your thighs are parallel to the ground and your head isn't slumped forward.
