Tension Headaches

How to recognize and prevent this common type of pain

by Erika Branchcomb Florida League of Cities

Your head feels like someone is squeezing it in a vise from all sides. Your neck and jaw feel tight, and you have trouble focusing. You’re tired and irritable, and even the slightest noise bothers you. Sound familiar? Like 80% of American adults, you may be experiencing tension headaches.

The most common type of headache in adults, tension headaches can be episodic (occurring less than 15 days a month) or chronic (occurring more than 15 days a month). Either type can last anywhere from 30 minutes to several days. Episodic headaches tend to happen in the middle of the day and start slowly. Chronic headaches occur over more extended periods. And while the pain may ebb and flow, it’s nearly always present.

WHAT CAUSES TENSION HEADACHES?

Unlike other types of conditions, these headaches are not genetically inherited, and there is no single factor that consistently causes them. Everyone has different factors that can trigger a tension headache. Common causes include:

‣ Mental or emotional stress.

‣ Lack of sleep.

‣ Fatigue.

‣ Hunger.

‣ Anxiety.

‣ Eyestrain.

‣ Not drinking enough water.

‣ Skipping meals.

‣ Alcohol.

‣ Smoking.

‣ Poor posture.

‣ Low iron levels.

CAN THEY BE PREVENTED?

In addition to avoiding some of the behaviors and habits listed above, there are several other ways to help prevent tension headaches.

‣ Supplements. Studies have indicated that some dietary supplements may help prevent or decrease the frequency of tension headaches. These include butterbur, feverfew, magnesium, riboflavin and Coenzyme Q10.

‣ Relaxation techniques. Regularly practicing relaxation techniques, such as deep breathing and mindful meditation, can help your body and mind unwind and reset. You can also try using heat on your neck and shoulders to relax the muscles.

‣ Headache journal. This approach is like keeping a food journal to help identify allergy triggers. By keeping track of when headaches start, what activities were taking place, how long the headache lasted and what (if anything) provided relief, you can begin tracking patterns and making lifestyle adjustments accordingly.

‣ Biofeedback. Unlike the suggestions above, this technique requires special training and is typically not done at home. A therapist generally performs it in a medical office setting by attaching electrodes to your body to detect electrical impulses in your neck and shoulder muscles. This type of therapy helps you learn where the tension is coming from and how to better target those muscles for relaxation.

Erika Branchcomb is the senior communications specialist at the Florida League of Cities.

Sources: mayoclinic.org, webmd.com, health.harvard.edu