If you’re dealing with frequent tension headaches, you know they can throw your days completely out of whack. Or even your weeks, as they can last anywhere from 30 minutes to 7 days.
How do you know you’re having a tension headache? Tension headache symptoms include a dull, pressure-like (not throbbing) pain that is all over the head. It can feel like a tight band around the head and be worse in the scalp, temples, back or the neck, or even the shoulders, but isn’t generally just on one side or in one point.
As for what triggers these tension headaches, experts don’t exactly know—but triggers can include poor sleep, magnesium deficiency, stress, and neck stiffness. Suprisingly, overuse of over-the-counter drugs for headache relief can actually trigger a rebound headache. Bad news for anyone dealing with frequent headaches. If you struggle with frequent tension headaches, read on for drug-free, natural ways to get rid of tension headaches.
Headache Remedy 1: Choose the Right Ingredients
When it comes to natural relief, look for ingredients that have been clinically proven—like those in Hilma's Tension Relief. The drug-free formula includes white willow bark (promotes head and body comfort), magnesium (improves head comfort and reduces tension), boswellia (promotes head and joint comfort), feverfew (reduces sensitivity to triggers), and skullcap (reduces tension by balancing the nervous system).
Headache Remedy 2: Get Quality Sleep
59% of tension headache sufferers say that too little sleep tends to trigger their headaches. When you’re sleeping, your brain is busy clearing out its toxins, so make sure you get plenty of quality sleep. That means 7-8 comfortable hours a night to help relieve your tension headaches—make sure your pillow is right for your sleeping position so you’re not dealing with headache-triggering neck and scalp strain all night.
Headache Remedy 3: Reduce Stress
Your tension headache could be a stress headache—but don’t worry, you don’t have to book tickets for a week-long yoga retreat to feel better. The Mayo Clinic suggests just 10 minutes a day spent on relaxation techniques like meditation, Tai chi, yoga, or just deep breathing for stress headache relief.
Headache Remedy 4: Adjust Your Desk Setup
The little things make a big difference—if you’re getting headaches every day or often, look at your everyday environment. Tweaks like a quality desk chair that improves your posture, a big carafe of water next to you that keeps you hydrated, and blue light glasses that reduce eye strain when you’re looking at a computer all day can all add up.
Headache Remedy 5: Stretch
Acupuncture, physiotherapy including stretching the neck muscles or getting a massage, and biofeedback and cognitive behavior therapy for managing pain symptoms can all bring you tension headache relief. Don’t be afraid to try something new—everyone’s body responds differently and your headache cure may not look like someone else’s.
3. Mayo Clinic
Note: This information is for educational purposes only, and should not be taken as medical advice. Please consult your physician before treating any disorder.