Headaches have been an uncomfortable fact of life for thousands of years. Fortunately, the old belief that they were caused by demons and evil spirits has long been debunked. Regardless, the exact cause of headache pain still remains a bit of a mystery.
What is a tension headache?
Tension (or stress) headaches are the most common type of headache. It’s estimated that more than 70 percent of adults will experience at least one in their lifetime.
Tension headaches are marked by:
- Constant mild to moderate dull pain that usually affects both sides of the head.
- A sensation of tightness, as though the sides of your head are being squeezed.
- Tenderness or soreness in the neck, scalp and shoulder muscles.
There are two types of tension headaches – episodic and chronic:
- Episodic headaches occur fewer than 15 days a month for at least 3 months and can last from 30 minutes to a week.
- Chronic headaches occur more than 15 days a month for at least 3 months and can last for hours, with pain and pressure.
Tension headaches can resemble migraines, but typically don’t cause symptoms like nausea, vomiting, or sensitivity to light and sound. Physical activity tends to worsen a migraine but it has little effect on a tension headache. For more information, check out Indigo’s migraine FAQ.
What causes tension headaches?
Researchers are still stumped about the exact source of tension headaches. A long-standing theory is that they are caused by tight muscles in the shoulders, neck, scalp and jaw, often triggered by stress, anxiety or emotional strain.
More recent research that imbalances in brain chemicals (neurotransmitters) – similar to what causes migraines – may play a role.
Hormonal changes also play a role. Women are twice as likely to experience tension headaches than men.
Other potential triggers include:
- Neck strain from holding the head in one position for too long (e.g., using a computer or staring at your phone)
- Eye strain: Prolonged screen time can cause eye fatigue that can lead to headaches.
- Dehydration: When your body is low on fluids, brain tissue slightly shrinks, which can put pressure on surrounding nerves.
- Temporomandibular jaw (TMJ) disorder, which causes pain and tenderness in the jaw joint and surrounding muscles.
- Degenerative arthritis in the neck.
- Sleep issues: Conditions like sleep apnea and insomnia can lower your pain threshold and cause oxygen level fluctuations.
- Certain foods and beverages: Aged cheeses, alcohol, caffeine, processed meats, chocolate and foods containing tyramine can trigger tension headaches.
How can I treat a tension headache at home?
For episodic tension headaches, over-the-counter (OTC) pain relievers may help ease symptoms. These include:
- Acetaminophen (Tylenol®)
- Aspirin
- Ibuprofen (Advil®, Motrin®)
- Naproxen sodium (Aleve®)
Resting in a dark, quiet room and applying a cold compress to your head and neck may also provide relief.
For chronic headaches, a health care clinician may prescribe medications such as:
- Antiseizure medications
- Antidepressants that relieve pain
- Alternative therapies like biofeedback, meditation or cognitive behavioral therapy to help manage stress
- Physical therapy for TMJ or sleep apnea
How can I prevent tension headaches?
Preventing tension headaches is often more important than treating them. Adopting healthy habits and self-care practices can help reduce their frequency:
- Take regular screen breaks: Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds to relax eye muscles and reduce strain.
- Manage your stress: Practice techniques like meditation, yoga and deep breathing to reduce stress and tension.
- Ease up on the pain meds: Overuse of OTC pain relievers can sometimes lead to rebound headaches.
- Opt for nutritious foods and eat on a regular schedule: Avoid skipping meals, and make sure to stay hydrated.
- Exercise regularly: Exercise releases endorphins in your body that act as natural pain relievers.
- Get enough zzz’s: Lack of sleep can trigger headaches or make symptoms worse. Learn more about how lack of sleep affects your health and how much you shut-eye you should be getting.
- Curb the caffeine: While small amounts of caffeine can often ease headache pain, heavy daily use can also lead to tension headaches.
- Track your triggers: Keep a journal to pinpoint potential causes of your tension headaches. Note their duration, intensity and circumstances, including what you ate, drank or did.
When should I see a doctor for my tension headaches?
If your headaches are frequent or chronic and interfere with your daily life, it’s a good idea to get checked out.
Indigo Urgent Care treats most minor injuries and illnesses, including headaches. The best part? you don’t have to wait – or upend your busy schedule – to get relief. Walk into one of our convenient locations, book a same-day or next-day appointment online, or schedule a face-to-face Indigo Virtual Care appointment. In-person and virtually, we’re here every day 8 am to 8 pm, every day.
During your appointment, one of our friendly clinicians will evaluate your symptoms and review your medical history to get to the root of what’s causing your tension headaches. Together, you’ll create a treatment plan to manage your pain and prevent future headaches. They may also prescribe medication or coordinate a referral to a headache specialist if needed.
When is a headache an emergency?
While tension headaches are usually not serious, some headaches could indicate a more serious underlying condition. See immediate care if you experience any of the following symptoms:
- A severe headache that comes on suddenly
- Neurological symptoms like confusion, numbness, or difficulty walking or speaking
- A stiff neck
- Vision loss or unconsciousness
- A fever above 103 degrees F
- Nausea or vomiting
- A headache following a head injury
- A headache that lasts more than 72 hours with less than 4 hours of relief
