Physio’s Approach to Tension Headaches: Understanding
How to Relieve Pain at the Source
Does your head feel like it’s caught in a tight band, squeezing your temples and forehead. That lingering ache that builds up as the day goes on. It could be a tension headache which is one of the most common types of headaches, affecting nearly 90% to 92% of people at some point in their lives.
Tension headaches are often rooted in muscle tension, poor posture, and stress, making them a frequent reason patients seek help from physiotherapists. Let’s take a closer look at what causes them, how they feel, and what you can do to find lasting relief.
What Are Tension Headaches?
Tension headaches are headaches that arise from muscular tightness and trigger points within muscles, causing referred pain to other areas, such as the head, neck, and shoulders.
Around 40–50% of cases also have a family history, suggesting a genetic component.
Types of Headaches
Headaches are divided into two categories:
Primary headaches:These include tension headaches and migraines, where the headache itself is the main condition.
Secondary headaches: These are caused by another issue, such as hypertension or head trauma.
Within these categories, several subtypes are often seen in physiotherapy practice:
Cervicogenic headache: Headache that is unilateral and frontal, arising from structures in the neck
Spinally mediated headache: Headache originating from muscles of the neck and thorax, cervical facet joints, cervical interspinous ligaments, cervical intervertebral discs.
Chronic Daily Headache (CDH): Constant or near-daily headaches with fluctuating intensity.
Common Causes of Tension Headaches
Trigger points in the head and neck
Trigger point stimuli and perpetuating factors including trauma (to head, neck or spine), acute muscle overload, infection (such as sinusitis), fatigue, chilling of the muscle, and referred pain
Sleep disturbances
Anxiety, depression
Eye strain
Poor posture
TMJ (Temporomandibular Joint) dysfunction
Symptoms to Watch Out For
Location of the pain
Onset of the pain – Usually, if the pain occurs later in the afternoon, after the latent trigger points have been activated
Cervicogenic and spinally mediated headaches may have associated neck and shoulder pain
Cervicogenic Headache tends to have accompanying shoulder and periscapular pain
Muscle tenderness and stiffness, hypertonicity in the affected muscles and loss appetite
If the sternocleidomastoid (SCM) muscle is involved, you may notice nausea, dizziness, or ringing in the ears (tinnitus)
Self-Care & Physiotherapy for Relief
The best approach to reducing tension headaches involves relaxing the muscles, correcting posture, and reducing stress.
After Treatment:
Take time to rest following trigger point therapy
A hot bath or other hot hydrotherapy application is indicated for the affected muscles
Try hydrotherapy on the head and neck for soothing relief
Before Treatment:
Practice diaphragmatic breathing to reduce stress levels and pain
Use gentle self-massage such as muscle stripping and alternating ischemic compressions and stretch is recommended
Perform pain-free stretches throughout the day to release muscle tension
Strengthen weak muscles with isometric neck exercises (use your hands to provide resistance)
Avoid sleeping face-down, as it stresses the neck muscles and face joints
Contact us today!
At Health Plus Physiotherapy, we create personalized treatment plans tailored to your needs, helping you move better, feel stronger, and live pain-free.
