4 Tension Headache Self-Care Remedies

As part of tension headache self-care, you can massage your neck muscles, take a hot bath, or exercise regularly. Tension headaches—sometimes called stress headaches—cause pain not only in your head but also in your scalp or neck.

Another aspect of tension headache relief is headache prevention with certain lifestyle changes and identifying triggers, such as stress or depression. Here's what you need to know about how to get rid of tension headaches with self-care methods.

1. Hot or Cold Therapy

Using heat or cold—as long as they aren't triggers—may relieve your headaches. For example, you might opt for a hot bath or shower to reduce any discomfort.

Of course, you may not be in a situation where taking a bath or shower is possible. In those cases, a hot or ice pack may be more accessible for getting relief.

2. Stress Management

Finding ways to reduce and manage stress can certainly help reduce the symptoms of stress headaches. You might consider:

• Choosing a hobby to pursue
• Deciding to look at things in a positive light when you can
• Limiting how much to take on
• Listening to music
• Removing yourself from a stressful situation when possible
• Using relaxation techniques like deep breathing or doing yoga

3. Massages

Headaches caused by tension cause the muscles near your head to contract. Massaging your head and neck as a tension headache self-care method may release that contraction and offer some relief.

Researchers of one review analyzed studies about acupuncture and manual therapy—which included massage therapy—and their effectiveness for tension headaches. They found that 33 to 64.5% of patients reported getting some or whole relief from massages.

4. Over-the-Counter Pain Medications

Over-the-counter (OTC) pain medications can alleviate tension headaches, whether taken during or before the headache. Options to consider include aspirin, ibuprofen, or acetaminophen.

Note that the first two can be irritating to your stomach. Excessive amounts of acetaminophen—more than 4,000 milligrams (mg) daily—can increase liver damage risk.

Prevention

You can also get relief from tension headaches by engaging in preventative actions. For example, you'll want to know what triggers your headaches by keeping a headache diary. Keep note of information like the timing of the headache or how much sleep you got the night prior.

Some lifestyle changes can play a role in prevention as well, such as:

• Changing the position you sleep in
• Engaging in good posture by holding your head and neck up properly
• Ensuring you get the right amount of quality sleep
• Getting regular eye exams and using glasses if you need them
• Managing stress when possible to avoid stress headaches
• Stretching as needed when you're working on a computer or typing

When To See a Healthcare Provider

Seeing a healthcare provider can additionally help with a tension headache diagnosis. They'll use information from your medical history, physical exam, and sometimes testing to determine what kind of headaches you're having.

Sometimes, tension headache self-care remedies may not offer relief or may stop being helpful. At that point, it can be a good idea to consult a healthcare provider for alternative treatments.

You'll also want to seek immediate medical care and attention for the following:

• Fever with a stiff neck
• Headache that gets worse
• Headaches and you have AIDS, cancer, or a weakened immune system
• Jaw pain while chewing
• Sudden, severe headache that occurs suddenly
• Temple tenderness
  

A Quick Review

A few self-care options exist for tension headaches. They can include stress management, massages, OTC pain medications, and hot or cold therapy.

Preventing stress headaches by figuring out your triggers and making lifestyle changes can also help. Be sure to see a healthcare provider if self-care treatment doesn't work or if you have concerning headache symptoms.