Tension headaches can be caused by strained muscle regions all over the upper body, as well as anxiety, and the two need not accompany one another. Neck muscles are often the culprit of muscle related tension headaches since they bridge the shoulder and jaw muscles, which may be clenched from bad posture. Trying to mitigate the crunched pull from both sides, the neck starts to jut out unnaturally, and this sets off a neck tension headache. As if the searing neck pain were not enough, the constant pressure from both sides of the head makes this a nasty situation.
Eliminating the Cause
Poor posture is the number one cause of neck tension headaches. Signs of poor posture include: forward leaning hunches, upward or forward drawn shoulders, clenching the jaw, compressing the chest, sleeping in a fetal position, slouching, and curving the lower back when reclining. The longer one has had destructive posture, the longer it takes to correct it. The muscles begin to rip and scar, keeping them in the wrong positions. They have to be reset over time, ripping them back and forcing them into their natural groupings. A firm resolve and conscientious mind are necessary to correct bad posture. Creating a better work environment by acquiring ergonomic keyboards, chairs, and desks will go a long way. It is also important not hunch over when sewing, reading, or drawing. This kind of work should be done at a level where the shoulders can relax. The best time to work on correcting posture is when the pain has subsided from the neck tension headache.
Treating the Symptoms
The symptoms of neck tension headaches can be treated without visiting a doctor. When the headache comes on, one should sit or lie down and breathe deeply for a few minutes. This will help with the tension headache dizziness that accompanies the pressure. Concentrating on where the tension is localized and rubbing that area gently in small circles will help loosen up the muscles. Using over-the-counter drugs is recommended for tension headaches of both types. Ibuprofen, aspirin, and naproxen are all appropriate, but use them sparingly given that they cause stomach problems with long term use. These drugs last between four and six hours, and planning ahead for when the drugs wear off is key to preventing the neck tension caused headache from rebounding.
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Massage is suggested for all types of muscle related problems as a means of short term pain relief. The relief granted by a massage will last for a few days, and has no side effects, unlike medication. The massage loosens deeply tense muscles, but will not force them to fall back into proper alignment or prevent the neck tension headaches from coming back. A gentle yoga practice will help strengthen the muscles needed to support the upper body, and pull out the tense muscles like a light massage. This practice will also offer pain relief, but it will be accompanied by initial soreness as the muscles stretch and grow. Regular yoga will make correcting the posture much easier, and reduce the frequency of neck tension headaches.
