Alleviating A Tension Headache: Effective Remedies for Relief

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Struggling with a tension headache that wraps around your forehead or the back of your head like a tight band? If poor posture or stress seems to worsen it, you’re likely dealing with tension headaches. This edition of Bodi Empowerment offers practical advice and 4 tension headache exercises to provide relief.

Understanding Tension Headaches

Tension headaches manifest as muscle tightness in the back, side, or forehead. Often linked to poor posture and stress, these are frequent complaints among patients at our downtown Toronto sports medicine clinic.

Hydration and Exercise: Tension Headache

Intense exercise or insufficient hydration can trigger tension headaches. Simple solutions include hydrating with water or opting for Gatorade for a quick fix. For a natural alternative, coconut water offers a slower blood sugar rise without the harsh effects of too much caffeine. However, moderation is key due to its high potassium content, which in excess, could lead to heart irregularities.

Managing Caffeine Intake and Sleep

Caffeine is a double-edged sword; too much or too little can lead to headaches. Dependence on caffeine, indicated by a need for your morning coffee or afternoon tea, might culminate in withdrawal headaches resembling tension headaches if skipped. Gradually reducing caffeine intake over months, transitioning from coffee to tea, then none can help mitigate these headaches.

Remember, caffeine can linger in your system for over 12 hours, potentially disrupting sleep. Avoid caffeine at least 12 hours before bedtime to ensure it doesn’t affect your sleep quality.

Exercises and Remedies for Tension Headache Relief

In addition to hydration and caffeine management, specific exercises can significantly alleviate tension headache symptoms. For more detailed guidance on exercises and natural remedies for headache relief, check out “5 Remedies For Headache Pains” and “5 Best Exercises For Your Stiff Neck“.

Address The Root Cause of Tension Headaches

Embrace these strategies to manage and reduce your tension headaches effectively. By addressing the root causes such as hydration, caffeine intake, and poor posture, and incorporating targeted exercises, you can enjoy greater comfort and fewer headaches.

Exercises For Tension Headaches

#1 Flexion For Tension Headaches

• Clasp both hands behind your head as in the picture above.
• Let the weight of your arms pull your neck down – feel the stretch. For some people, you can pull but for most people just let the weight of your arms pull your neck forward until you feel a good stretch.
• Hold the stretch for 30 seconds. Do it 3 times in one go.
• You should do the exercise several times a day.
• This exercise alone helps with tension headaches.

#2 Trap stretch For Tension Headaches

That’s one of the muscles that raises your shoulder. To stretch this muscle follow these steps.

• Let one shoulder relax and drop.
• Bend your neck sideways away from the relaxed shoulder.
• Put your left hand (for this picture) on your head and let the weight of your arm pull your head down.
• You should hold for 30 seconds or more for 3 sets. Do this exercise several times a day.
• Very useful when your tension headache is to one side.

#3 Levator Stretch For Tension Headaches

• Do the trapezius stretch.
• Gradually turn your chin toward the opposite shoulder while holding that stretched feeling.
• You should feel it on the same side you felt the trapezius stretch, but more in the neck area.
• Do 3 sets for 30 seconds on both sides.

#4 Neck Rotation For Tension Headaches

• Turn your head as far right as you can go. Now turn your head as far left as you can go
• If you get pain continue on the side of pain. Yes, rotate your head into the pain. Not hard. Just a little bit into the pain
• This decreases the tension in your neck to help your tension headache.
• If the pain increases switch sides and continue only on that side.

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