Is it a headache or is it tension? 

It’s almost a “chicken or egg” type question. It doesn’t matter what came first, all we know is whatever caused the headache OR the tension needs to go!

To be honest, there’s a thin line between the cause or origin of what we call “tension headaches.” During a regular working day, many things work together to cause tension headaches. 

  • interpersonal connections
  • extraordinary expectations 
  • unexpected occurrences

all contribute to the onset of a tension headache.

Recognize the bodily responses to stress and tension

There are several ways the body responds to stress and tension. Some of these include 

  • increased heart rate
  • backache
  • sweating
  • upset stomach, diarrhea, nausea
  • muscle tightness
  • headaches

People respond to stress in their own, specific way. Some people develop an unquenchable appetite, while others lose control of their bodily functions. You may develop tension headaches. Be thankful. There are worse things on that list.

How to recognize a tension headache

The typical tension headache starts in the back of the head and neck region of the head. The pain then moves toward the face and forehead. A tension headache might feel like a sinus headache. But, it is preceded with stress and tension instead of drainage and sinus issues.

You might also recognize affected eyesight by a tension headache. This is due to pressure inflicted on the eyes by the tightness of the muscles around your eyes.

Luckily, the bodily response to acute stress is a short-lived one. Your body responds as long as the stressor is present. Ideally, the body returns to a naturally calm state when the stress is removed.

The cause of a tension headache can be simple. But, it can also be complex. The great news is that  you can relieve your tension headache in less than 10 minutes. By using the routine you'll learn in this video, you'll become a hero in your office. 

You'll become known as the expert at killing tension headaches.

Causes of tension headaches

It's important to note other causes of tension headaches. Those causes can include:

  • poor posture
  • staring at your computer screen all day
  • other eye health issues
  • repetitive movements
  • even information overload.


How to reduce your number of tension headaches

The technique for reducing a tension headache is a simple one. There’s no need for medicine. In fact, over the counter medications is a terribly incorrect “solution” to the problem. 

Drugs such as such as ibuprofen, acetaminophen, or aspirin are unsatisfactory. In the resolution of a tension headache, these drugs often take too long. They are also inappropriate in dealing with the symptoms and causes of tension headaches.

Let's start with the name "tension headache." By the name, you can see how you should reduce these headaches. By reducing the stress and tension in your life, you'll reduce the number of the headaches.

But, what should you do when you feel a tension headache coming on? Even worse… what if it’s already taken over your life?

Relief for your tension headache

In the video below, I explain the "Four Steps to Relieving a Tension Headache". The great thing about this solution is that it requires:

  • no medicines
  • no special equipment
  • little time
  • no extra help

In fact, all you need is your arms, hands, neck, shoulders, and head. 

Chiropractic care can lessen symptoms of tension headaches. But, you can do this without leaving work or home. 

Tension headaches are often caused by the tightening and clenching of muscles at the back of the neck. This then spreads behind the ears. 

The 4-minute video teaches you how to destroy tension headaches. And, you'll be able to do it with a natural, medicine-free technique that anyone can learn!

This routine should be performed about every 30 minutes when your tension headaches begin. 

Tension headache relieving routine

Shoulder Rolls

Focus on the lower part of your shoulder blades. Don't focus so much the shoulder muscles between the neck and the shoulder cuff. Make sure you roll your shoulders and get the blood flowing in your shoulder blade region of your back.

Neck Rolls

Sitting up straight, do some small neck rolls. It is ok if you hear some crunching sounds. Just roll your head over your neck in a circular movement. Do this for a few minutes to get the blood flow moving in your neck area also.

Shoulder Pulls

Sitting up straight, again. Hold your hands together with palms touching in front of your body. Next, pull your shoulders back and up. Move the hands and arms apart until you have formed a “W” shape with your arms, shoulders, and body. Make sure your chest stretches and your chin is down and closer to your throat with your neck straight up.

Move your hands back together, touching palms. Return your arms to the “W” formation and back again to touch palms. Continue this movement for a few moments, again, to get the blood flowing in your neck and back regions.

Neck Stretches

Stretch your neck by rotating your head from left to right. Do this without using your hands or arms. Try to touch your shoulders with your ears. (Left ear to left shoulder, right ear to right shoulder). Continue this movement for a few moments to get the blood flowing.

Head Massages

Now that the blood is flowing in the muscles affected by a tension headache, it’s time to relieve the pressure on your head. Place your thumb on the skeletal ridge behind your ear. Then spread your fingers across the head between the temple and the back of the head. Once your hand is on the head, repeat more neck rolls. 

This is a self-massage technique that loosens up muscles behind and above the ear. These muscles cover the nerve that intensifies your tension headache. 

Make sure you’ve loosened up your muscles and increased the blood flow before you do the head massage. By this time, your tension headache should be a thing of the past.


If you need more help, feel free to contact us at Integrated Sport and Spine (608) 271-8009 and mention this video.


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