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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 strategies can help reduce the severity and frequency of chronic tension headaches without using medicine. 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.
- Manage your stress level. 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.
- Go hot or cold. 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.
- Perfect 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.
References
- Tension-type headache. National Headache Foundation. http://www.headaches.org/education/Headache_Topic_Sheets/Tension-Type_Headache. Accessed Nov. 24, 2010.
- Ropper AH, et al. Headache and other craniofacial pains. In: Ropper AH, et al. Adam's and Victor's Principles of Neurology. 9th ed. New York, N.Y.: The McGraw-Hill Companies. 2009. http://www.accessmedicine.com/content.aspx?aID=3631051&searchStr=cluster+headache. Accessed Nov. 24, 2010.
- Crystal SC, et al. Epidemiology of tension-type headache. Current Pain and Headache Report. 2010;14:449.
- Headache: Hope through research. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/headache/detail_headache.htm. Accessed Nov. 29, 2010.
- Monteith TS. Tension type headache in adolescence and childhood: Where are we now? Current Pain and Headache Report. 2010;14:424.
- Taylor FR. Tension-type headache in adults: Pathophysiology, clinical features and diagnosis. http://www.uptodate.com/home/index.html. Accessed Nov. 24, 2010.
- Lenaerts ME. Epidemiology of tension-type headache (TTH). Expert Opinion on Pharmacotherapy. 2009;10:1261.
- Headache diary. National Headache Foundation. http://www.headaches.org/pdf/Headache_Diary.pdf. Accessed Nov. 30, 2010.
- Taylor FR. Tension-type headache in adults: Acute treatment. http://www.uptodate.com/home/index.html. Accessed Nov. 24, 2010.
- Taylor FR. Tension-type headache in adults: Preventive treatment. http://www.uptodate.com/home/index.html. Accessed Nov. 24, 2010.
- Holroyd AH, et al. Tricyclic antidepressants for migraine and tension-type headaches. British Medical Journal. 2010;341:841.
- Linde K, et al. Acupuncture for tension-type headache. Cochrane Database of Systematic Reviews. 2009:CD007587.
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