Lets talk about tension headaches

We all get headaches from time to time.  Tension headaches are characterised by

  • Dull, aching head pain.
  • Sensation of tightness or pressure across your forehead or on the sides and back of your head.
  • Tenderness on your scalp, neck and shoulder muscles.

Tension headaches are the most common form of headaches and can last anywhere between 30 minutes to a week.  If they occurr more than 15 days in a month for 3 months you have chronic tension headaches.

People are more susceptible to tension headaches when they have

  • their period (women only)
  • under pressure or stress
  • poor posture

I know that peole find tension headaches are annoying and sometimes headache tablets either don’t work or work initially and then less helpful.  Here in clinic we find that deep tissue massage on the couch allows us to identify which muscles in the neck, shoulders, upper back and chest are tight and release them.  We frequently find this either release the tension headache or at least lessens it.  If you are prone to tension headaches, then a series of massages may assist especially if you have poor posture, under pressure or highly stressed.

Related Posts

  • How to test if you have good posture

    We all know that we need good posture.  So today I wanted to share with you how to test if you have good posture.

    The Wall Test - Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.

    The 'Jump' Test - Feel the muscles of your neck and shoulders. Do you find areas that are tender and sensitive? Are the buttock muscles sore when you apply pressure? What about the chest muscles?

    If any of your muscles feel tight, sore or achy then why not book in for a massage.

  • Headaches – Treatment & Prevention – Part 1

    Previously, I explained the different types of headaches.  Now I want to explore how you can treat them. Orthodox treatment of headaches is over the counter painkillers, while stronger prescribed medication may be required for migraines. However it should be noted that frequent use of pain killers can trigger what are referred to as rebound or withdrawl headaches. (For more information on withdrawl headaches see >> http://www.nhs.uk/Livewell/headaches/Pages/Painkillerheadaches.aspx Or http://www.migrainetrust.org/medication-overuse-headache )  Massage There is scientific evidence to confirm my experience that massing the neck, shoulder & upper back can help alleviate tension headaches and some migraines, specifically the frequency of headaches & the duration of headaches. Researchers believe that two mechanisms could be responsible. Firstly, the increased serotonin could help relieve the headache (many existing headache medications increase serotonin levels). Secondly, the increased hours of sleep and fewer night wakings may lower levels of substance P - a neurotransmitter responsible for pain. So next time you get a headache, consider booking a massage with us. Scientific References

    1. Cristina Toro-Velasco, Manuel Arroyo-Morales, César Fernández-de-las-Peñas, Joshua A. Cleland, Francisco J. Barrero-Hernández. Short-Term Effects of Manual Therapy on Heart Rate Variability, Mood State, and Pressure Pain Sensitivity in Patients With Chronic Tension-Type Headache: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 2009; 32 (7): 527 DOI: 1016/j.jmpt.2009.08.011
    2. Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.

  • Stretches for Head, Neck and Shoulders

    These stretches can either be done as a complete series or individually and most of them can be done at your desk.  Some will ease tension in specific parts of the body whilst others are generally relaxing.  Please remember stretching should always be relaxing and never painful! To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice. Head And Neck

    • Head rotation - keeping your head level, slowly turn from side to side.
    • Slowly drop your head sideways moving your right ear towards your right shoulder and push down with your left shoulder - repeat on other side.
    • Stand with your feet shoulder distance apart; look down towards your right foot (hold for 15 seconds),  dropping left shoulder - repeat the exercise looking towards your left foot.
    • Drop the lower jaw and open the mouth wide.
    Shoulders
    • Shrugging shoulders in a circular movement - forwards and then backwards.
    • Raise your shoulders high and let them drap heavily; whilst letting breathing out.
    • Clasp hands behind your head, with elbows back - push your chin back.  Hold for 15 seconds.  From this position look down and push your elbows together at the front and hold for a further 15 seconds.
    • Clasp you hands and push up towards the ceiling, palms up now look down.
    • Sit upright in a chair with a firm seat.  Raise your arms as high as possible and remaining seated drop forward letting your head and arms hang heavily towards the floor.