About My Aches: Tension Headaches

What is it?

Tension headaches are one of the most common types of headaches and also one of the most frustrating. Unlike migraines, which often come with nausea or visual disturbances, tension headaches tend to cause a steady, dull ache that wraps around your head like a headband.

They’re typically caused by tight muscles in the neck, shoulders, scalp, and jaw—especially when we spend too much time hunched over, stressed out, or not moving enough.

What does it feel like?

A tension headache might feel like:

• A constant, mild to moderate ache around the temples, forehead, or back of the head

• Tightness or pressure—as if you’re wearing a too-tight hat or headband

• Neck and shoulder stiffness, often on the same side as the headache

• Scalp tenderness or sensitivity when you touch your hair or head

They can come and go, last for hours, or even hang around for days.

What causes it?

Tension headaches are often linked to tight muscles in the neck, shoulders, scalp, and even the jaw. They can sneak up when we’re stressed, tired, or holding one position for too long, like working at a desk, staring at a screen, or driving. Poor posture, teeth clenching, dehydration, and even eye strain can all add to the pressure. Over time, these small daily habits create muscle tension that pulls on the tissues around your head, leading to that familiar, band-like ache across the temples, forehead, or back of the head.

Can Massage help?

Yes. Massage therapy can help reduce the muscle tension that contributes to these headaches. When your upper back, shoulders, neck, jaw, and scalp are tight, they can all tug on the connective tissues that wrap around your skull creating that familiar pressure.

A combination of gentle trigger point work, scalp massage, neck stretches, and calming strokes focused on the neck, head, shoulders, and upper back are used to relax those tight areas and bring relief.

Regular massage can also reduce the frequency of tension headaches by addressing the root causes: muscle tightness, stress, and lack of movement.

What can I do on my own?

Here are a few things that can help ease or prevent tension headaches:

• Check your posture: Especially at your desk. Keep your screen at eye level and avoid jutting your head forward.

• Take movement breaks: Every 30–60 minutes, stretch your shoulders, roll your neck, and look away from your screen.

• Stay hydrated: Dehydration can make everything worse—including tension.

• Use heat: A warm compress on your neck or shoulders can help those muscles release.

• Breathe deeply: Stress contributes to muscle tension. A few slow, deep breaths can go a long way.

• Be mindful of jaw clenching: Try placing your tongue on the roof of your mouth and letting your jaw relax.