Three Tips For Tension Headaches

Causes Of Tension Headaches:

Head Forward Posture 

A prevalent cause of tension headaches lies in our modern-day posture, specifically the "head-forward and shoulders rolled-forward" position. This habitual posture strains and weakens the muscles in the upper back and the back of the neck while simultaneously tightening the muscles in the chest and front of the neck. The resulting muscular imbalance can contribute to the development of tension headaches, causing discomfort and pain. 

Emotional Stress  

Tension headaches are closely associated with emotional tension. When you experience feelings of being tense, uptight, or stressed, these emotions often manifest as physical tension in your body. The muscles in your neck and shoulders, in particular, tend to bear the brunt of this tension. Prolonged muscular tightness can trigger tension headaches, intensifying the overall discomfort.

Trigger Points

Trigger points, or painful knots in muscle, play a significant role in tension headaches. These trigger points can develop in the neck and shoulder muscles when poor posture or emotional stress causes muscle tension. As a result, the pain from trigger points may radiate to your head and eyes, leading to the characteristic symptoms of a tension headache.

 

Three Effective Tips For Managing Tension Headaches:

Mindful Posture

Take a proactive approach to your posture by placing a note in prominent locations such as your desk or car, reminding you to prioritize good posture. When you notice the note, consciously adjust your posture by retracting your head, lowering your shoulders, and positioning your chin in a neutral alignment.

This simple habit can help put your head and neck in a more neutral position, minimizing the aggravation of tension headaches.

Belly Breathing

While it may require some practice, incorporating belly breathing into your routine can have a profound impact on managing tension headaches. Instead of shallow chest breathing, make a conscious effort to breathe deeply into your belly.

Belly breathing stimulates the part of the nervous system responsible for rest, digestion, and relaxation. Additionally, it engages the diaphragm, the primary muscle of breathing, rather than relying on the smaller muscles of your neck and chest. This shift in breathing technique can help reduce muscle tension and promote a sense of calm.

Stay Hydrated 

Water plays a crucial role in maintaining overall health and can significantly impact muscle tension. Ensure you drink an adequate amount of water throughout the day to avoid dehydration, as it can contribute to increased muscle tension.

By staying hydrated, you provide your body with the necessary fluids to support proper muscle function and reduce the likelihood of tension headaches.

If you are seeking further assistance or wish to explore a personalized solutions in Port Macquarie, reach out to us today to learn more or to schedule a complimentary 15-minute headache assessment. 

 

Ryan Samuels, Dr TCM, Reg. Acupuncturist 
 

 

References 
Legge, David, Close To The Bone: The treatment of painful musculoskeletal disorders with acupuncture and other forms of Chinese medicine (Sydney college press, 3rd ed,2011)                                                                         
Simons, David, Janet Travell and Lois Simons, Myofascial Pain and dysfunction: The Trigger Point Manual, Volume 1  (Williams and Wilkins, 2nd ed, 1999)

J Orthop Sports Phys Ther. 2013 Sep;43(9):620-34. doi: 10.2519/jospt.2013.4668