Woman at a desk gently pressing her temples to relieve a tension headache

Tension Headache Relief at Home: Drug-Free Ways to Ease the Pressure

Short answer: a tension-type headache is a dull, pressing pain on both sides of the head, often described as a tight band, frequently with sore neck and shoulder muscles. Mayo Clinic's self-care advice centres on easing muscle tension and managing triggers: apply heat or cold (whichever feels better) to the neck, shoulders or forehead, massage the neck, temples and shoulders, take regular breaks from screens, drink water, eat regularly, sleep on a steady schedule and build in daily relaxation. Over-the-counter painkillers help occasional headaches, but using them more than about two days a week can itself cause headaches.

How do I know it is a tension headache?

  • Mild to moderate pressure or tightness on both sides, across the forehead or at the back of the head.
  • Steady, not throbbing.
  • Tender scalp, neck and shoulder muscles.
  • Not made worse by routine activity, and without the nausea, vomiting or visual aura typical of migraine. Mild sensitivity to light or sound can occur.
  • Lasts from 30 minutes to several hours, sometimes days.

What triggers tension headaches?

  • Stress and clenching the jaw or shoulders.
  • Long periods at a screen with the head forward. See our guide to tech neck.
  • Too little or irregular sleep.
  • Skipped meals, dehydration, too much or suddenly less caffeine.
  • Eye strain, including an out-of-date glasses prescription.
  • An unsupportive pillow. See the best sleeping position for neck pain.

Should I use heat or cold for a headache?

Either, according to Mayo Clinic: use what feels best.

  • Heat on the neck and shoulders, such as a heating pad on low, a warm wrap or a hot shower, relaxes tight muscles. This suits headaches that start in a stiff neck.
  • Cold on the forehead or temples, such as a gel pack or cooling eye mask wrapped in a cloth for 10 to 15 minutes, numbs the ache. Many people like a cool, dark, quiet room at the same time.

See our head and eye relief range, heating products and cooling products.

Does massage help tension headaches?

Yes, for many people. Use your fingertips to make small, firm circles at the temples, along the base of the skull and across the tops of the shoulders for a few minutes. A neck and shoulder massager does the same job hands-free, and a scalp or eye massager can be very relaxing. Avoid pressing on the front or sides of the neck. Browse our neck and shoulder relief collection.

What daily habits prevent tension headaches?

  • Screen breaks every 20 to 30 minutes, with the monitor at eye level.
  • Posture resets. Drop your shoulders, unclench your jaw and do a few chin tucks.
  • Regular sleep, going to bed and waking at the same time.
  • Regular meals and water.
  • Exercise. Thirty minutes of brisk walking most days reduces headache frequency.
  • Relaxation. Slow breathing, progressive muscle relaxation or a warm bath. Our relaxation tools can help build the habit.
  • A headache diary for a few weeks often reveals a pattern you can change.

When is a headache an emergency?

Seek emergency care for a sudden, severe "worst headache of my life", a headache with fever and stiff neck, confusion, seizure, double vision, weakness, numbness or trouble speaking, or a headache after a head injury.

See a doctor if your headaches are new after age 50, are changing in pattern, occur more than a couple of times a week, need painkillers more than two days a week, or wake you from sleep.

Key takeaways

  • Tension headaches are a steady, band-like pressure, usually with tight neck and shoulder muscles.
  • Heat on the neck or cold on the forehead: use whichever feels better.
  • Massage, screen breaks, water, regular meals and steady sleep prevent most episodes.
  • Limit painkillers to avoid rebound headaches.
  • Sudden, severe or unusual headaches need urgent medical attention.

Sources

This article is general wellness information and is not medical advice. It does not replace an examination by a qualified healthcare professional. If your pain is severe, sudden or getting worse, please see a doctor.

Heat wraps, cooling masks and massagers for less: PainRelief Care+ members pay 20% less on every product and get free shipping on every order. See how Care+ works.

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