Tension Headaches: Causes, Symptoms, and Management
Overview
Tension headaches are the most common type of headache, affecting millions of people worldwide. These headaches often create a sensation of pressure around the forehead and temples. Managing these headaches typically involves adopting healthy lifestyle habits, using effective non-medication therapies, and taking medications as needed. Home remedies can help relieve discomfort, and healthcare providers may also suggest medications and other treatments to reduce the pain and pressure of tension headaches.
This article aims to provide a thorough overview of tension headaches, including their causes, symptoms, and treatment options.
What is Tension Headache?
Tension headaches are also described as stress headaches and typically affect both sides of the head. They may be chronic, occasionally recurrent, or frequent in nature. Tension headaches often tend to cause a dull, aching sensation that feels like a tight band around the head. While tension headaches are not usually disabling, they can significantly impact the quality of life, especially if they become chronic.
Types of Tension Headaches
Tension headaches are generally categorized into two main types:
1. Episodic Tension Headaches
Episodic tension headaches can last from 30 minutes to a week. Frequent episodic tension-type headaches occur fewer than 15 days a month over a period of at least three months. This type of headache has the potential to develop into a chronic condition.
2. Chronic Tension Headaches
Chronic tension headaches occur 15 or more days each month for at least three months. The pain may vary in intensity throughout the day, but it remains constantly present.
Migraine vs. Tension Headache
Sometimes, it can be challenging to distinguish between a tension headache and a migraine. Frequent episodic tension headaches can also occur alongside migraines, making it harder to differentiate between the two.
Tension headaches may occasionally cause mild sensitivity to light and sound, but this is not common. In contrast, individuals with migraines often experience visual disturbances, such as seeing bright spots or flashes of light, and may also suffer from nausea and vomiting. Unlike migraines, physical activity typically does not worsen the pain of tension headaches.
What are the symptoms of Tension Headache?
The symptoms of tension headache might vary from person to person, but some of the most common symptoms include:
- Â The headache typically begins gradually.
- Â The pain affects both sides of the head.
- Â The pain is typically dull and aching in nature.
- Â Pain feels like a tight band or vise around the head or on the sides and back of the head.
- Â Pain is usually mild to moderate.
- Â Sensitivity to light or noise.
- Â It can also involve tenderness in the scalp, neck, and shoulder muscles.
Tension headaches are constant in nature, and individuals dealing with this feel like they are constantly coping with headache pain and pressure.
Causes of Tension Headache
The exact cause of tension headaches is not entirely understood, but several factors are thought to contribute to their development. Some researchers believe tension headaches occur due to muscle contractions of the neck, head, and scalp. This muscular tension may arise due to stress or emotional conflict. Other causes of tension headaches include:
- Â Neck strain from continuously looking down or holding a phone between the shoulder and head.Â
- Â Eye strain from prolonged staring at computer screens or documents.Â
- Â Dental problems like temporomandibular jaw (TMJ) disorderÂ
- Â Sleep issues like insomnia or sleep apnoea
- Â Degenerative arthritis in the neck
- Â Mental health issues like anxiety or depression
Risk Factors for Tension Headaches
Most people will experience a tension-type headache at some point in their lives. Research suggests that women are more likely to experience frequent episodic tension-type headaches and chronic tension-type headaches. Age may also be a factor, as one study found that individuals in their 40s are more likely to suffer from episodic tension-type headaches.
Management and Treatment for Tension Headaches
The goal of the treatment is to alleviate discomfort and prevent future episodes of pain. Therefore, it is advisable to seek medical attention as soon as mild to moderate symptoms arise.
Medication treatments vary depending on the type of tension headache.
Over-the-counter pain medications
Medications such as acetaminophen (paracetamol) or nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, or naproxen can help relieve episodic tension headaches.
Prescription pain relivers
For chronic tension headaches, a doctor may prescribe medications such as muscle relaxants, antidepressants (Amitriptyline), or antiseizure medications (Gabapentin) to help manage symptoms.
However, overuse of OTC or prescription pain relievers can lead to rebound headaches, so it’s important to use them sparingly.
Prevention Tips for Tension Headaches
Preventing tension headaches often involves a combination of lifestyle changes and stress management techniques.
1. Lifestyle Changes
- Good Posture: Maintaining good posture, especially when sitting for long periods, can help reduce muscle tension.
- Regular Exercise: Engaging in regular physical activity or exercise for at least 30 minutes can help relieve stress and muscle tension.Â
- Adequate Sleep: Ensuring enough sleep each night can prevent fatigue, which is a common trigger for tension headaches.
- Hydration and Nutrition: Staying hydrated and eating regular, balanced meals without skipping breakfast can help prevent headaches caused by hunger or dehydration.
2. Stress Management
- Relaxation Techniques: Practices such as deep breathing, meditation, and progressive muscle relaxation can help manage stress and prevent tension headaches.
- Biofeedback Training: This technique teaches individuals to control their physiological functions to help reduce pain. It uses a device that monitors and gives feedback on parameters such as muscle tension, heart rate, and blood pressure. This feedback helps individuals learn how to reduce muscle tension and manage heart rate and breathing.
- Cognitive Behavioural Therapy: It is a type of talk therapy that helps individuals learn how to manage stress.
3. Alternative Therapies
- Acupuncture: Some people find relief from tension headaches through acupuncture, which involves inserting thin needles into specific points of the body.
- Massage Therapy: Massage can help reduce muscle tension in the neck, shoulders, and back, potentially alleviating headache symptoms.
When to Seek Medical Attention?
While tension headaches are generally not serious, you should consult a healthcare provider if:
- Â The headaches are frequent, severe, or worsening.
- Â Pain is accompanied by other symptoms, such as nausea, vomiting, visual disturbances, or difficulty speaking.
- Over-the-counter medications are not effective, or you find yourself needing them frequently.
Conclusion
Tension headaches, though common and often mild, can be a significant burden if they become chronic. Understanding the triggers and implementing strategies for prevention and management can greatly reduce their frequency and intensity. If you experience persistent or severe headaches, it’s important to consult a healthcare provider to explore further treatment options.
- Tension headache - Symptoms and causes - Mayo Clinic
- Tension Headache: What It Is, Causes, Symptoms & Treatment (clevelandclinic.org)
- Tension Headaches | Johns Hopkins Medicine
- Tension headaches - NHS (www.nhs.uk)
- Â Tension-Type Headache: Everything You Need to Know | National Headache Foundation (headaches.org)
