The causes of tension headaches are not well understood except for one: “The only thing that clearly does trigger tension headaches is stress,” says Dr. Goadsby, director of the University of California San Francisco Headache Clinic and member of the American Academy of Neurology.
Poor posture is another possible culprit. Holding your neck muscles in one position for too long – hours or computer work, sleeping in an awkward position – can also set off a tension headache. Other triggers may include a change in sleep patterns (too much, too little), low blood sugar from skipped meals, dehydration and jaw clenching or grinding. Some foods, such as aspartame, alcohol and caffeine, are also linked to tension headaches.
“A diary is helpful in accurately diagnosing headaches and learning your triggers,” says Deborah I. Friedman, M.D., director of the Headache and Facial Pain Management Program at Southwestern Medical Center in Dallas. “We can identify patterns when we have a few months’ worth of information.” Create a headache diary and list the date of every headache, its duration and intensity level and your symptoms. Include the foods you ate, where you are in your menstrual cycle and the medications you took that day. Also note whether or not over-the-counter (OTC) medications relieved your headache.
If you start to feel a tension headache coming on, stop what you’re doing. “Take a break, stretch your legs, leave your office and get your brain to do something else,” says Goadsby. As simple as it sounds, redirecting your brain may halt a headache. Or try this acupressure trick: Firmly squeeze the webbed space between your thumb and index finger with your opposite hand for a few minutes to relieve pain. Other relaxation tricks include meditation, deep breathing, acupuncture, or you can try cognitive behavioral therapy to learn stress management techniques to reduce the frequency of headaches.
“If you need to take OTC medications a few times a week or tension-type headaches impact your ability to function, it’s time to see your doctor,” says Dr. Friedman. Your primary care doctor may treat you or refer you to a neurologist or headache specialist.
Article taken in part from www.ivillage.com
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