My colleague once said he had a boring, throbbing pain that circled around his head, squeezing the temples. He attributed it to stress, which he said was caused by working for long hours and missing meals. But the pain would not go away—it would return, and it would pull his strength along with it.
Eventually, he realized this was not just plain tiredness but rather something that most people experience but do not pay much attention to; a tension headache.
If you’ve felt a similar throbbing pain or tightness that just won’t let up, you know what it feels like. Tension headaches are common; they affect 40% of the global population and slowly, gradually worsen people’s lives.
But don’t worry – this guide is here to help you understand what these headaches are, what causes them, and how to get rid of them.
What is a Tension Headache?
Tension headache presents a throbbing, mild, and persistent ache on both sides of the head usually beginning from the forehead and spreading round to the temples. It is the most prevalent type of headache, and doctors refer to it as a tension-type headache most of the time.
There are several possible causes for tension headaches. Some of the causes include stress, poor posture and lack of sleep. Sadly, most of the time you cannot escape all these triggers, but there are ways to minimize your risk of getting one. If home remedies do not work, the doctors can recommend drugs or therapies to reduce the pain.
Types of Tension Headaches
Doctors divide tension headaches into three main types based on how often they happen:
- Infrequent Episodic: Happens not more than once a month.
- Frequent Episodic: Occur one to fourteen days a month for at least three months.
- Chronic: Happens more than 15 days in a month for at least 3 consecutive months.
Causes of Tension Headaches
Tension headaches occur when muscles in the head and neck contract or go into a spasm. Such muscle tension is usually associated with stress, anxiety or depression. Sometimes, it can be caused by head injury. These headaches are more common in adults and teenagers, and slightly more common in women than in men.
There is also some indication that genetics may be involved. Tension headaches may also be hereditary, which means that if your family members have them, you are likely to develop them too.
There are activities that may lead to tension headache. For instance, maintaining the head in a fixed position, as when typing, working at a computer, doing fine handiwork, or using a microscope, can be a cause.
Likewise, sleeping in a wrong posture or in a cold room will cause the muscles to pull on the head and cause a headache.
Other common triggers include:
- Stress (Physical or emotional)
- Caffeine (Either excessive or a lack of it)
- Alcohol use
- Colds or sinus infections
- Dental issues (Such as clenching of jaws or grinding of teeth)
- Eye strain
- Fatigue or overexertion
- Smoking excessively
Tension headaches may occur at the same time with migraines but are not associated with any serious brain disorders.
Symptoms of Tension Headaches
The signs of tension headache may differ depending on the individual, but most people say that it is not pulsating and is rather constant. Common signs include:
- A mild to moderate ache or pressure that feels constant.
- A feeling as if there is pressure around the head, especially on the sides of the head.
- Muscle tension in your neck and shoulders that makes it difficult to move your head around freely.
- Photophobia or phonophobia, which can interfere with attention.
These symptoms are usually not abrupt and may persist for a short time or may take days. Tension headaches are usually short-lived, lasting about half an hour to a few hours, but may take up to one week.
Tension headaches that happen 15 or more days a month can be quite bothersome and give a constant feeling of pain.
How Do Doctors Diagnose Tension Headaches?
Tension headaches are normally diagnosed by your doctor through a physical examination and the symptoms you present to him. They might ask you questions like:
- When did the headache start?
- Where is the pain located?
- What does the pain feel like?
- How frequent is the headache and how long does it last?
- Do you feel different in any way, for example you have changed your mood or behavior?
- Does your headache get any better or worse if you bend down, move your head, or lie down?
- Do you have a problem with sleep?
- Are you stressed at the moment?
- Do you have any history of head trauma or any injury to your head in the last few months?
In some cases, your doctor may need to perform other tests to reducing out other possibilities that may be causing your symptoms. These tests could include:
- Blood Tests
- Sinus X-rays
- MRI
- CT Scan
Treatments For Tension Headaches
The approach to treating tension headaches often depends on their severity and frequency.
Episodic Tension Headaches:
For occasional headaches, over-the-counter pain relievers such as acetaminophen, aspirin, ibuprofen, or naproxen sodium can often provide relief.
Chronic Tension Headaches:
In cases of persistent headaches, your healthcare provider may recommend:
- Medications: Prescription medications, including certain antiseizure drugs or antidepressants, can be helpful in managing chronic pain.
- Alternative Therapies: Techniques like biofeedback, meditation, or cognitive behavioral therapy can help you manage stress and reduce the frequency of headaches.
- Physical Therapy: If sleep apnea or temporomandibular joint (TMJ) disorder is contributing to your headaches, physical therapy may be beneficial.
Remember, a comprehensive diagnosis and tailored treatment plan are key to effectively managing tension headaches.
Preventing Tension Headaches
Stopping tension headaches demands simple habits. A wholesome way of life and managing stress are key. Moving your body every day helps a lot. Below are some ways to cut down on headaches.
Biofeedback Training
A small machine tracks things like muscle tightness, heart rhythm, or blood flow. With these readings, you adjust your reactions. This method teaches you to ease tension, slow heart beats, and breathe steady. It can lower pain and block future headaches.
Talking Through Stress (CBT)
Cognitive Behavioral Therapy shifts your way of thinking. In tough times, it helps you react in a calmer way. This often lessens the number or weight of headaches.
Relaxation Habits
Calming methods work wonders. Deep breathing, stretching yoga poses, silent moments (meditation), or step-by-step muscle release can help. Classes, online tools, or written guides can show you how.
Using these alongside medicine can work better than one solution alone.
Smart Daily Choices
A steady routine keeps headaches away:
- Sleep well: Aim for 7–9 hours of sleep. Avoid oversleeping, as it may hurt rather than help.
- Say no to smoke: Smoking worsens headaches. Quitting helps.
- Stay active: Being active boosts your health and cuts tension.
- Eat balanced meals: Stick to meals rich in nutrients. Don’t skip or delay eating.
- Stay hydrated: Lack of water sparks headaches fast. Stay hydrated.
- Limit alcohol, caffeine, and sugar: Too much alcohol, caffeine, or sugar triggers headaches. Keep them in check.
Experts claim proper steps can slash tension headaches by 30–40%. That’s a big change. Your body works best when cared for. Choices you make today can stop tomorrow’s pain.
Tension Headaches vs. Migraines
| Factor | Tension Headache | Migraine |
| Pain | Dull, aching, or pressure-like pain on both sides of the head | Throbbing, pulsating pain, often on one side of the head |
| Severity | Mild to moderate | Moderate to severe |
| Duration | Hours to days | Hours to days, sometimes longer |
| Associated Symptoms | Muscle tension, neck pain, scalp tenderness | Nausea, vomiting, sensitivity to light and sound, aura (visual disturbances) |
| Triggers | Stress, anxiety, poor posture, muscle tension | Hormonal changes, certain foods, stress, lack of sleep, sensory stimuli |
| Treatment | Over-the-counter pain relievers, relaxation techniques, stress management | Over-the-counter or prescription pain relievers, preventive medications, lifestyle modifications |
Last Words
I hope this guide has helped you to understand tension headaches better.
Remember, small lifestyle changes—like staying active, managing stress, and maintaining good posture—can make a big difference. And if the pain does not go away, do not think twice about consulting a specialist.
Be well and may you not have any headaches and may you have a healthy day!
