Key takeaways:
Tension headaches cause dull pain on both sides of the head and last anywhere from 30 minutes to several hours.
Medications — like ibuprofen, naproxen, and aspirin — can relieve tension headaches. These medications may work better when you take them with caffeine.
Complementary and alternative treatments that can relieve tension headaches include massage therapy, biofeedback, and acupuncture.
Anyone can get a tension headache. They’re the most common type of primary headaches. Up to 1 in 3 people experience tension headaches at some point in their lifetimes.
Thankfully, most people only get tension headaches from time to time. But when you get a tension headache, even one can seem over the top. The good news is that there are effective ways to get rid of tension headaches — even if you get them frequently.
How do you know you have a tension headache?
Tension headaches are easy to recognize once you know what you’re looking for. They cause a dull or aching pain that also feels like it’s squeezing both sides of your head. It’s almost like there’s a band tightening around your head.
You may also notice tenderness or tightness in your scalp or neck. And your temples may be tender when you touch them. Tension headaches tend to come on slowly and only last about 30 minutes. But they can last for a few hours.
The pain from a tension headache is bothersome and can slow you down. But it shouldn’t feel like the worst headache ever. Unlike migraines, most people don’t have to stop what they’re doing while they wait for a tension headache to pass. And most people don’t have other symptoms like nausea, vomiting, or sensitivity to light and sound when they have a tension headache.
What causes tension headaches?
Most experts agree that tension, stiffness, or spasms of the muscles in the scalp and neck cause tension headaches. They’re called “tension” headaches because they’re caused by activities that put tension on the neck or head muscles.
Any activity that makes you hold your head or neck in one position for a long stretch of time — like typing at a computer without a break — can bring on a tension headache.
Stress and certain types of exercise can also cause the head and neck muscles to seize up. If you tend to grind your teeth or clench your jaw, that can make your temple muscles tense and spasm.
But some aspects of tension headaches remain a mystery. It’s not yet clear why muscle tension leads to headaches in some people and not others. It’s also unclear why the same activity can trigger a tension headache for some people but not others.
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How do you get rid of tension headaches?
The key to getting rid of tension headaches is to get your neck and scalp muscles to relax. This sounds easier than it is. But there are some things that can help. Here are seven ways to relieve tension headaches.
1. NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) fight off inflammation, pain, and fever. They can also get rid of a tension headache with just one dose. You can try taking these over-the-counter (OTC) options:
There’s no evidence that one of these works better than the others. You can choose whichever NSAID you prefer or have at home.
2. Acetaminophen
Some people prefer to stay away from NSAIDs. And some can’t take them because of a medical condition, pregnancy, or stomach irritation. If this is the case, you can try acetaminophen (Tylenol) instead.
It’s not clear if acetaminophen works better than NSAIDs for relief from tension headaches. But studies show that acetaminophen does work to relieve tension headaches. Like NSAIDs, you only need to take a single dose of acetaminophen. A typical dose is 500 mg to 1,000 mg.
3. Caffeine
Caffeine can help get rid of tension headaches — but not on its own. When added to NSAIDs or acetaminophen, studies show caffeine boosts the pain-fighting power of both medications. About 100 mg to 130 mg of caffeine improves the body’s ability to absorb these pain medications by almost 40%.
You can wash down your preferred OTC pain reliever of choice with a cup of coffee, tea, or other caffeine-containing drink. Or you can opt for an OTC medication that contains both a pain reliever and caffeine, like Excedrin.
4. Heating pads and cold packs
Warm and cold compresses are inexpensive headache treatments that people have been using for generations. There’s not a lot of research showing that therapeutic heat or cold treatments work consistently for everyone. But since these approaches are safe and work for many people, there’s no harm in giving them a try.
You can apply a cold pack, ice, or cold compress to your temples or neck for 15 minutes. Just make sure to wrap it in a towel first.
Some people get better relief with heat therapy. You can use a warm compress, hot water bottle, or heat pack wrapped in a towel. Apply it to the same area for 15 minutes. A shower can also provide therapeutic heat. But make sure the water isn’t scalding because this can increase the risk for burns.
5. Meditation
Meditation is a powerful tool that boosts well-being, lowers stress, and increases concentration and productivity. Meditation can also help you manage tension headaches by helping you relieve muscle tension in your neck and scalp.
Meditation is safe, and you can do it anywhere. You can also use it with other pain-relieving options. In addition to mindfulness meditation, you can add guided imagery and diaphragmatic breathing exercises.
6. Progressive relaxation
Progressive relaxation is a technique that helps release muscle tension. You start by tensing one muscle at a time in your head and neck. Then you slowly release each muscle. After repeating the sequence a few times, your muscles relax and release the tension that’s been contributing to your headache.
7. Massage
It’s probably not a surprise to hear that massage can help relieve tension headaches. There’s plenty of science that supports how massage therapy can relieve pain, especially muscle pain. To help relieve tension in your muscles, you can gently massage your neck, scalp, and temples for 15 minutes.
What else can you try if tension-headache relievers don’t work?
If these tools aren’t enough to stop your headache, don’t lose hope. These methods are cheap, easy to access, and safe. But they aren’t enough for everyone.
There are other methods that can help relieve your headaches, but you’ll need to visit a healthcare provider to access them. There are prescription medications that can both relieve and prevent tension headaches. For headaches that won’t go away, there are even prescription medications that can be given through an IV (intravenous) line.
For pain control, you can also try biofeedback devices, like TENS units. Complementary and alternative therapies — like acupuncture, osteopathic manipulation, and spinal manipulation — can also relieve tension headaches. If you access these services, make sure to work with a licensed healthcare provider.
The bottom line
Tension headaches are one of the most common forms of primary headaches. Most people will get at least one tension headache in their lifetime. Muscle tension in the neck, face, and scalp is the likely cause of tension headaches. Things that can help relieve tension headaches include over-the-counter pain relievers, caffeine, heat packs, and meditation.
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References
Ashina, S., et al. (2021). Tension-type headache. National Reviews. Disease Primers.
Centre for Clinical Interventions. (n.d.). Progressive muscle relaxation.
Gu, Q., et al. (2018). Mindfulness meditation for primary headache pain: A meta-analysis. Chinese Medical Journal.
International Headache Society. (n.d.). Tension-type headache awareness campaign.
Lipton, R. B., et al. (2017). Caffeine in the management of patients with headache. The Journal of Headache and Pain.
MedlinePlus. (2021). Tension headache.
National Headache Foundation. (n.d.). Hot and cold packs/showers.
Stephens, G., et al. (2016). Paracetamol (acetaminophen) for acute treatment of episodic tension-type headache in adults. Cochrane Database of Systematic Reviews.
Stovner, L. J., et al. (2018). Global, regional, and national burden of migraine and tension-type headache, 1990-2016: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet.
