Relieve Tension Headaches through These Stretches!

 One of the most common headache types out there is a tension headache. While it's usually not as intense as a migraine, symptoms can be quite the burden. That's because both sides of the head end up with pressure pain that can go on for days. When cases are particularly severe, the person suffering can end up dealing with vomiting and nausea.

Tension headaches can vary in severity, depending on where you feel the pain and how bad the pain is; they can be mild, moderate, or severe. They are sometimes varied depending on how much stress you are under. Unlike migraines and cluster headaches, tension headaches do not worsen if you change positions or activities.

What Causes Tension Headaches?

There are several factors that can trigger it, but the most typical ones include:

  • Alcohol

  • Depression

  • Eyestrain

  • Hormonal changes (mostly in women)

  • Prolonged computer use

  • Skipping meals

  • Sleep deprivation

  • Stress

Tension headaches along the mild to moderate scale can get relief from over-the-counter medication, relaxation techniques and stretches.

Recurring pain has to be addressed right away. It is recommended that you schedule an appointment with your doctor because they will be able to make a proper treatment plan for you that will get at the cause of your pain rather than just treat the pain itself.

Tension Headache Relief

Many people get tension headaches several times a year if they are under stress. Over-the-counter medications such as aspirin or ibuprofen can be used to ease the pain. A cold shower or placing a cool cloth on your forehead may also help reduce pain. 

Gentle exercises can also help when it comes to tight muscles in the neck or upper back and stress. Some of the most helpful ones include, but are not limited to:

  • Chin Tuck Stretch

People who work in an office and spend hours on end at their desk will end up with stress, poor working posture and repetitive action. It can be done while seated at your desk, multiple times a day.

1. Look straight ahead, keeping your back aligned to your head

2. Bend head forward towards the chest gently until a stretch behind the neck is felt

3. Hold position for 30 seconds

4. Return to starting point, repeat as needed

  • Lateral Flexion Stretch

This is great for neck muscle tension to be relieved.

1. Bend neck to the left gently, trying to touch your left ear to the shoulder

2. Pause when a stretch is felt on the neck's right side

3. Use your hand to create a further stretch gently

4. Hold position for 30 seconds

5. Return to starting point, do on other side

  • Muscle Relaxing

1. Lie down, breathing in and out slowly

2. Rotate head in a smooth circular way twice

3. Roll shoulders back and forth several times

4. Repeat until muscles feel relaxed

5. Finish off with deep breaths

Conclusion

Tension headaches are easily one of the most common types out there. It's usually caused by several factors such as eye strain, stress and sleep deprivation. Stretches are great ways to relieve tension headaches. It includes the lateral flexion stretch, muscle relaxation, and chin tuck stretch.

Looking for a stretch therapist in Sydney? Check out Stretch Studio today! We’re the first one-on-one assisted stretching concept in Australia!

Ben Williams