Relief For That Tension Headache
Last year, during my freshman year in college, I got headaches at the end of the semester and during exam periods. I felt a constant pressure in my forehead that made it hard to study. Was I having migraines? Is there anything I can do to stop my headaches from coming back this year?
A: If you are getting bad headaches during times of stress, you are probably suffering from tension headaches. A study published in the journal Headache showed that stress is the most common cause of tension headaches. Other possible triggers include skipped meals, lack of sleep and fatigue, all of which may plague college students writing papers and cramming for exams at the end of a semester.
Tension headache is the most common type of headache. It affects three out of four people at some point in their lives. They can strike at any age, but women are more prone to them than men.
For most, the throbbing starts in the afternoon. The pain can be mild or moderate. It may wrap around your head like a tight band, or the pressure and tightness may be limited to the forehead or to the back or top of your head. The intensity of the pain may vary, but it usually isn’t severe enough to interrupt sleep or cause other symptoms.
Migraine headaches have different triggers. For example, they can be caused by certain foods, such as aged cheeses and red wine. Genes and hormonal changes can also play a role. Migraine headaches are often accompanied by other symptoms, such as nausea, vomiting and visual disturbances. They can also wake someone from a sound sleep.
Experts believe that tightness in the muscles of the scalp and the back of the neck leads to tension headaches. Exactly how factors like stress and missed meals lead to muscle tightness isn’t exactly clear, but doctors often advise patients to make lifestyle changes to reduce fatigue and stress and promote overall health. Research has found that poor sleeping and eating habits not only trigger tension headaches, but also aggravate headaches already in progress.
Because tension headaches are so common, people often think that taking over-the-counter or prescription pain relievers will cure the problem. However, the muscle tightness that distinguishes tension headaches is difficult to alleviate.
That’s because the drugs focus on relieving the pain, not the underlying cause: muscle tension and contractions. In fact, excessive use of pain relievers may sometimes increase tension headaches.
Instead, your best bet is to avoid straining muscles in your head and neck. Maintaining good posture and avoiding repetitive motions can help. These suggestions may help, too:
• Don’t rest your chin on your chest when reading.
• Don’t use your shoulder to hold the telephone to your ear.
• Keep your computer monitor at eye level; sit up straight to avoid neck strain.
• Try not to clench your jaw.
You can also try various physical therapies to prevent tension headaches. The easiest way to relax muscles: apply a heating pad to your neck or shoulders. Exercising neck and shoulder muscles also helps stretch and strengthen them. Massages are another good way to relieve tension headaches. Your doctor may have some other suggestions or give you a referral to a physical therapist.
Relaxation therapies may also loosen tense muscles. In autogenic training, for example, you learn to focus your attention on different parts of your body, and then imagine them becoming warm and heavy in order to relax them. During biofeedback, a therapist attaches electrodes to your skin to detect electrical signals from your neck and shoulder muscles. When you become tense, the biofeedback machine will give a signal. This helps you learn to recognize when you are becoming tense and find ways to relax before you develop a tension headache. These techniques work only if you practice them regularly, preferably every day.
People who experience severe, chronic tension headaches should get a checkup and consult a doctor about tests and other treatments. For example, he or she may prescribe muscle relaxants, certain antidepressants or local anesthetic injections.
With a little effort, you can take pain — or at least some of it — out of studying.
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