Do you suffer from regular headaches?
Do they get worse during busy times at work?
Would you like to be pain free?
Read more about what may cause tension headaches and what can be done to help them.
The NHS estimates that more than 10 million people in the UK get headaches regularly with tension headaches being the most common type.
What are tension headaches?
The effects of tension headaches vary between individuals but there are some common characteristics.
- Patients often describe a feeling of “compression” or a band of “tightness” around their heads.
- They can affect one side of the head or be more generalised.
- Pain commonly spreads to or from the neck and they normally last for a few hours.
- Unlike migraines they don’t normally involve visual symptoms or nausea.
- Although they usually respond to over the counter painkillers and are not disabling, they can in some cases become more persistent and chronic.
What causes tension headaches?
The causes of headaches are not always clear and will vary from person to person. However some common triggers are:
- Poor posture and prolonged sitting at desks and/or computers.
- Musculo-skeletal problems especially affecting the neck and upper back.
- General stress. This can lead to tension in the neck, shoulder and jaw muscles. This may exaggerate existing joint and muscle problems.
- Dehydration and skipping meals leading to low blood sugar levels.
- Changes in eyesight causing overwork of the eye muscles.
What can be done to help?
While pain killers may be sufficient in some cases, some patients find that their headaches don’t respond well or keep returning. The good news is that in many cases osteopathy can help relieve the symptoms of tension headaches.
As osteopaths we can take a detailed case history about headaches and your general health. This may include asking you to keep a headache diary recording frequency, duration and intensity of your headaches along with any triggers you may notice.
We will then assess your posture and look for any problems with the muscles and joints in your neck, shoulders and upper back. If the headaches are thought to be related to these areas we can create a specific treatment plan.
Osteopathic treatment normally involves gentle soft tissue techniques to release muscle tension in the neck and shoulders. Gentle joint articulations and manipulation may also be employed to get the spinal joints moving more effectively.
The tissues in the scalp and head are also assessed and gently released as there are many small muscles in the head, jaw and face that can contribute to tension headaches.
What can you do to help yourself?
As part of the treatment plan we may also give advice on posture and lifestyle changes such as hydration and exercise. Here are some simple things that you can try:
1. Desk set up: make sure your desk is set up well with the computer screen at eye level and directly in front of you. (See our previous blog for more specific advice on sitting at desks).
2. Upper back exercise: A good way of keeping the joints in the upper back moving is to link your fingers together behind your neck. Then bring the elbows together at the front and make small circles with the elbow tips for 30-60 seconds.
3. Gentle neck stretch: Tightly roll up a tea towel and place it under the base of the skull where it joins your neck. Lie down on your back and let the weight of your head gently press against the towel. Do this for no more than 5 minutes at a time but repeat at regular intervals if necessary.
4. General exercise: Try and get away from your desk as much as possible and incorporate more walking into your day. This reduces the risk of joints and muscles stiffening up throughout the day.
5. General health tips: Reduce stress levels where possible. Drink enough water and don’t skip meals. Develop a regular sleep pattern where possible.
The majority of headaches do not indicate any serious underlying health problems. However if you are concerned that you’re headache might be serious you should seek immediate medical advice.
If you would like to book an appointment with us to see if we can help your tension headaches please call:
01223 868 300 or 07582 128662
Or email us at email@example.com