NCTV Episode 23
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-
- Answers to all your tension headache related questions
- A lady with her head in a vice
- Triggers to avoid
- How to treat them
- 7 prevention tips
Transcript
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello and welcome to NCTV Episode 23 and today we will be covering Tension Headaches
So what is a tension headache? Firstly, it is the most common form of a primary headache which happens intermittently in up to 80% of the population. As the symptoms are not as severe as a migraine, tension headaches are only considered a problem if it becomes frequent or long-term.
The symptoms include pain behind the eyes, in the neck and head on both sides, across the temples and particularly the forehead, and is often described as feeling like a tight band wrapping around the head, pressing or tightening. The pain can be mild to moderate in intensity (and will not tend to interrupt or inhibit your ability to work or continue daily activities). Tension headache sufferers can experience symptoms associated with migraine such as nausea and a hypersensitivity to light and noise, but usually with only one of these symptoms.
What triggers them? It’s believed that muscle tension, the central nervous system (eg nerves and chemicals in the brain), and changes in the blood vessels, may all play a role.
Poor posture associated with desk, computer work, work space environment, and sleeping position, Long periods looking at screens, eye stress related to poor vision not being corrected with lenses and eye stress from blue lights off screens all contribute too.
Also, Fatigue, Drop in blood sugar and not eating at regular intervals can set them off.
Although tension headaches, as the name suggests, are frequently triggered or aggravated by stress, they can also stem from poor nutrition, fatigue, insufficient sleep, alcohol use, hormonal fluctuations, and weather changes so quite a few things as you can see.
If you are unsure as to what is causing them, it could be useful to keep a headache diary, this will help you identify any triggers so that you then know how to prevent them.
So what to do about them? Physical therapy including osteopathy and massage to the neck, can be very quick and effective at relieving your tension headache through relaxation of muscles which are under excessive tension or in spasm. It is important to remember that excessive muscle tension will compress, distort or irritate joint structures; including nerves and this can cause cervicogenic headaches to further complicate your symptoms. Cervicogenic headaches are headaches originating from neck dysfunction.
Treatment techniques may include loosening or unlocking the neck joints via joint mobilisation (which is a gentle gliding techniques), joint traction or in specific cases a gentle and localised joint manipulation technique. Hypermobile joints may require specific deep neck muscle strengthening exercises to stabilise, control and limit the joint movement available. Tight or overactive muscles may require stretching, massage, acupuncture, dry needling, or other relaxation techniques.
Some strengthening exercises may also be required for your postural, shoulder blade and neck muscles.
Nerve dysfunction could be addressed too depending on the findings and that may involve specific stretches to improve nerve mobility or to reduce nerve irritation.
Finally, posture correction may be recommended with certain exercises, posture awareness techniques, taping or a posture brace.
To avoid triggering a tension headache here are 7 prevention tips to bear in mind:-
- Take regular breaks from sustained postures and screen time.
- Correct your posture at work, looking at things like your seat, desk and computer height.
- Change your sleeping position and pillows to ensure good alignment in bed.
- Learn relaxation techniques, meditation, mindfulness and things like deep breathing techniques which you can do throughout the day to relieve tension.
- Regular physical therapy like osteopathy or massage will provide relief from stress and tension and help you maintain good mobility and muscle length avoiding the build-up of muscle spasm in your upper back and neck. Hands on treatment also promotes the release of endorphins – happy hormones – which are proven to reduce stress.
- Regular physical activity or exercise is excellent in relieving stress and mobilising or strengthening muscles and joints. Exercise has also been proven to release endorphins which can relieve stress and trigger a positive feeling in your body. And lastly…
- For additional stress relief you could also attend yoga or Tai Chi classes.
So there you have it for todays bitesize bit to help your health flourish. See you next time, bye bye.