By: Lisa Locher — University of Wisconsin-Milwaukee - Intern

Ever wonder why your headaches always seem to come about when you are under a lot of pressure or when anxiety strikes? What about when you are feeling angry, anxious, tired or hungry? When suffering from this headache, it does not seem to matter if it is morning, afternoon, or night your head is throbbing without relief. If you have experienced headaches during such times, you may be afflicted by a tension-type headache which is often caused by muscle tightness in the head, scalp, and neck.

There are two kinds of tension-type headaches, episodic and chronic. An episodic headache is not as severe and is usually temporary providing the source of stress is identified and may be relieved by medication or a holistic approach. The chronic headache is more severe and may present intense variability in discomfort levels often lasting up to 24 hours.

Signs and Symptoms of Episodic and Chronic Headaches

• Pain located in the temple, back of the neck or head
• The muscles tighten and contract in the neck and head
• Pain may seem like the head is in a "vice gripe" or there is a thick rubber band tightening around the head or across the neck
• Could be a dull ache that affects both sides of the head
• It is usually a non-pulsating sensation

Common Triggers

• Working over a computer desk for extended periods of time
• Bad posture
• Prolonged neck lateral flexion (e.g. cradling phone to ear)
• Eye strain
• Stress
• Anxiety

Simple Ways to Reduce or Eliminate Symptoms

• Take microbreaks- Back away from your computer, do stretches, take time to do those abdominal workouts you have been avoiding
• Relieve stress/anxiety-Listen to music, self-help books, Yoga, Pilates, laugh out-loud
• Trigger point therapy (Ball on the Wall)-take a bounce ball and put it behind your neck, focusing on tension spots. With ball behind your neck, lean back against a wall and hold position for ten (10) or more seconds. Move on to another tension spot and repeat
• Increase physical activity-go for a walk, try swimming, go biking
• Improve posture-Sit up straight, pull shoulders back and pinch shoulder blades together, do a doorway stretch with hands on each doorway and step through with one leg until you feel a stretch in your chest

For more information on microbreaks, relieving stresses, and improving posture, please visit these links: Stress, Posture Perfect, and Benefits of Microbreaks.

Remember... the next time you feel like your head is in a "vice grip" and there is no way out, try a few simple exercises and lifestyle adjustments to relieve an unwanted tension headache. Cheers to enjoying a headache free life!

Anderson, M.K. Hall, S.J. Martin, M. (2004). Foundation of athletic training: prevention, assessment, and management. (3rd edition).