Headache Control

Strategies for Relief

Tension headaches are among the most common minor health problems. They account for 90% of all headaches and usually begin in early adulthood or later. Many researchers believe that a tension headache can result when the head, neck, or face muscles contract but do not relax. Tension headaches may last for hours sometimes days, and are usually mildly to moderately painful. If you have a very painful headache that persists on and off for several days or even weeks, consult your physician.

Causes of Tension Headache

Physical Triggers:

• Poor Posture --Don't slouch. This can force the body out of alignment, causing the head and neck muscles to contract. Sit up straight with your feet flat on the floor. Keep the shoulders back and the head erect. You overwork and stiffen the supporting muscles of the neck when you keep your head forward or down.
• Don't sit too long in one position Stretch your arms above your head; then, while keeping both arms up, alternate each arm in reaching toward the ceiling. Rotate the shoulders in a circular motion, forward, then backward. Then, starting with the head erect and facing forward with shoulders back and down, lower (don't twist) your head slowly to the right as far as it will go; then repeat to the left. Finally, rotate the head slowly in a circle, first clockwise five times and then counterclockwise five times.
• Don't sleep in a crooked position This can stiffen the head and neck muscles and cause them to contract. Try sleeping on one of the following positions:
  • On your back, with a pillow supporting the curve of the small of the neck; your head should be supported so that it is not higher than the neck.
  • Fetal position: on your side, with knees bent, with a small pillow between them to keep your hips straight. The side of your neck and head should be supported by a pillow, not by your shoulder. The idea is to keep the head, neck, and spine aligned.
• Eye Strain Read with sufficient light. If you work at a computer, however, glare from overhead lights can contribute to eye fatigue. Angle your computer monitor away from the light or use a glare screen. Take short periods of rest to avoid strain.

Psychological Triggers:

Human emotions can trigger tension headaches. Reactions such as anger and psychological states like anxiety are commonly blamed. Try relaxation techniques suggested in the handout to reduce the amount of stress in your life.

Environmental Triggers:

Allergy or sensitivity to substances in our environment can cause muscle contraction or vascular headaches. Known allergens and sensitizers range from nicotine to everyday foods and food additives. Some common foods that have been linked to headaches include cheese ( except cottage), chocolate, citrus, onions, eggplant, bay leaf, chili, cinnamon, and foods that are fried, fatty, pickled, or processed. Coloring agents or flavor enhancers that can provoke tension or vascular headaches can be found in salami, hot dogs, bacon, ham, dairy products, beer, and wine. The flavor enhancer monosodium glutamate (MSG) can provoke headaches. Caffeine in coffee, tea, carbonated beverages, and chocolate can lead to headaches if you consume an excess amount, or if you abruptly stop using it. Alcohol in wine, champagne, beer, and hard liquor can also trigger headaches.

Carefully monitor your diet to pinpoint the exact foods that may cause your headaches. Use the chart at the end of this webpage to record the foods you have eaten just prior to a headache. Even if a reaction may not show up for hours or even days it is possible to recognize patterns in the occurrence of your headaches. If you believe certain foods are causing a headache, eliminate them and monitor your headaches.

A Path to Pain Relief

Simply Relax. Relaxation techniques are a good way to reduce or prevent headache pain since they are an outlet for emotional and physical tension. Techniques range from simple exercises, such as deep breathing and brisk walking, to mind-control disciplines, such as meditation and biofeedback. Below are some tried-and-true methods:

• Deep Breathing This can be done anywhere. Take slow, deep breaths, inhaling from the diaphragm, rather than from the chest. Breathe through your nose, gradually filling your lungs with oxygen. Exhale slowly and completely. Too much deep breathing can make you feel lightheaded or lead to hyperventilation, so don't overdo it.
• Meditation can provide physical and emotional benefits. Ideally, meditate for one or two 20-minute sessions each day in a quiet place. There are several ways to meditate and it's best to consult with a professional who can provide proper training techniques.
• Exercise can reduce stress and make tension headaches less painful and less frequent. Exercise regularly-try for a minimum of 15 to 20 minutes, three times a week. Stretch and work the muscles with an activity you enjoy-it can be anything from brisk walking to aerobic dancing or swimming.
• Massage loosens the "kinks" in muscles and ligaments. You can massage your own head, neck, and shoulder area, though ideally, it is most relaxing to have someone else massage you. Techniques include rubbing and kneading, and applying pressure to specific areas of the body.
• Biofeedback teaches you to be aware of, and to control, bodily reactions, including headache pain. During biofeedback, a special machine-called an electromyograph (EMG)-measures the tension level in certain muscles. Progressive relaxation exercises, in which you focus on the tension in specific parts of your body and then "release" the tension in each part, are helpful in conjunction with biofeedback. Your physician can refer you to a biofeedback practitioner who can develop a specific program that meets your needs.
• Medication Preventive measures are key in avoiding headaches. But if you do end up with a tension headache, most doctors recommend use of an over-the-counter pain reliever such as ibuprofen, acetaminophen, or aspirin. It is important to read the label carefully before taking any medication.

You Can Beat Headaches!

Physical, psychological, and environmental factors play a role in headache pain, but we do have some control over them. Exercise, get adequate rest, correct bad physical habits, avoid provocative substances in your diet and surroundings, and take an analgesic, to alleviate headache pain. And, to help you track the source of your headache, use the chart below. These measures, along with relaxation, can help you safely reduce and perhaps prevent a headache.

Headache Tracking Chart

Date:
Time of Day:
Possible Sources (List #'s)
Pain Intensity 1 to 5
Prior Activity

Source Menu:

• Food
• Emotions
• Posture
• Lack of Sleep
• Hunger
• Eye Strain

Pain Intensity: Rate on scale of 1-5, with 1 being least severe, and 5 most severe.