Tension headache (stress headache)

Tension headaches are also known as stress headaches. Tension headaches can feel depressing, heavy and pressing like a band around the head, forehead or back of the head. Stress headaches often overlap with so-called cervicogenic headache (headache) Because both types of headaches often involve tight and sore muscles in their pain picture.

Tension headache: When the stress goes to your head

Stress can lead to physical tension and imbalance in the body - which in turn can lead to headaches in the form of stress headaches (tension headaches). It is estimated that this is the most common form of headache, but as I said, it often combines with characteristic symptoms we find in cervicogenic headache (Neck headache). It has, naturally enough, been given its name in connection with its frequent occurrence in or after stressful situations.

As mentioned, stress headaches and neck headaches quite often overlap. Research has shown that mental and physical stress can lead to increased muscle tension and higher sensitivity in muscle fibers - which due to this sends out pain signals. When these two headaches combine in this way it is called for combination headache.

Affected? Join the Facebook group «The Headache Network - Norway: Research, New Findings and Cohesion»For the latest updates on research and media writing about this disorder. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

Pain Relief: How to Relieve Stress Headaches?

To relieve stress headaches (tension headaches), we recommend that you lie down a little (about 20-30 minutes) with a so-called «migraine mask»Over the eyes (mask that you have in the freezer and which is specially adapted to relieve migraines, neck headaches and stress headaches) - this will reduce some of the pain signals and calm down some of your tension. Click on the image or link below to read more about it. For long-term improvement, regular use is recommended trigger point balls towards tense muscles (you know you have some!) and exercise, as well as stretching. Meditation and yoga can also be useful measures to reduce mental stress in everyday life.

Read more: Pain Relieving Headache and Migraine Mask (Opens in new window)

Pain presentation: Symptoms of Tension Headache (Stress Headache)

Symptoms and signs of stress headaches may vary, but some typical and characteristic symptoms are:

• Mild to moderate pain or pressure in forehead, on top or side of head
• The headache usually occurs later in the day
• sleep Problems
• A feeling of being constantly tired
• Easily irritable
• Difficulty concentrating
• Mild sensitivity to light and sound
• Unilateral pain in the head and / or face
• Muscle soreness and discomfort

Unlike migraines then you will not have neurological symptoms of stress headaches. Examples of nerve symptoms that may occur in migraine include muscular weakness and blurred vision. And, as mentioned, stress headaches do not lead to sound sensitivity, light sensitivity, nausea, vomiting or stomach pain in the way that migraine can do.

Epidemiology: Who gets stress headaches? Who is most affected?

Everyone can be affected by stress headaches. It is estimated that 4 out of 5 people experience episodes of stress headaches from time to time. About 3 out of 100 have chronic, daily tension headaches - which is quite a lot if you think about it. Women are affected twice as often as men - perhaps this is linked to their ability to use larger parts of the brain (multitasking)?

The most common is that most people - those who have this type of headache - are affected about twice a month, but they can definitely occur more often than this.

Cause: Why do you get a tension headache (stress headache)?

There can be many reasons and causes for stress headaches. Most often it is a combination of several factors - such as stress at home, at work, at school, from friends or family. Episodic stress headaches are often the trigger of individual episodes with high levels of stress. The more chronic variants are usually due to a persistently high level of stress in everyday life.

Many also get this type of headache due to tight muscles in the neck and in the attachments to the back of the head. Regular self-treatment of tense muscles in the back and neck, eg. with trigger point balls Used against tense muscles can also produce good results in the long run.

Increased muscle tension as a trigger for tension headaches may be due to:

• Not enough rest or sleep
• Poor posture and dysergonomic postures
• Emotional and mental stress - including depression
• Anxiety
• Exhaustion
• Hunger
• Low iron levels

Exercises and stretching: What exercises can help with stress headaches?

Regular strength training (varied like this - not just bicep training there), stretching, breathing exercises and yoga can all help with stress headaches. We recommend that you get a good routine that includes daily, customized, stretching of the neck.

Try these: - 4 Stretching exercises against Stiff Neck

Treatment of stress headache (tension headache)

A combined approach is important when it comes to treating headaches. Here you have to address the factors that cause your stress headache to arise and work regularly to reduce unnecessary physical and mental stress.

• needle treatment: Dry needling and intramuscular acupuncture can reduce muscle pain and relieve muscle problems
• Medical treatment: It is not recommended to take painkillers over time due to the fact that all medications have side effects, but sometimes you just have to relieve the symptoms - then it is recommended that you use the least strong painkillers you can use.
• Muscle Knut Treatment: Muscular therapy can reduce muscle tension and muscle pain.
• Joint Treatment: An expert in muscles and joints (eg chiropractor) will work with both muscles and joints to give you functional improvement and symptom relief. This treatment will be adapted to each individual patient based on a thorough examination, which also takes into account the patient's overall health situation. The treatment will most likely consist of joint corrections, muscle work, ergonomic / posture counseling and other forms of treatment that are appropriate for the individual patient.
• Yoga and meditation: Yoga, mindfulness and meditation can help lower the level of mental stress in the body. A good measure for those who stress too much in everyday life.

Self-help: What can I do even against neck and shoulder pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

6. Prevention and healing: Compression noise like that like this can increase blood circulation to the affected area, thereby speeding up the natural healing of injured or worn muscles and tendons.

Recommended products for pain relief in pain

Biofreeze (Cold / cryotherapy)

Read more here: - This You Should Know About Migraines

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