Tension Headache, Headache Due to Muscle Tension

Triggers, types, symptoms, effects, and how to prevent and treat Tension Headache

Have you ever had a headache that felt like there was a rope tying your head tightly? That headache is called Tension Headache. Tension in this area of the head if left untreated can spread to the neck.

Tension Headache can affect anyone from teenagers, adults, to the elderly. However, based on research in the United States, around 30-80% of adults occasionally experience Tension Headache. Women also have a greater chance of getting Tension Headache than men.

So, how is Tension Headache different from other headaches? To understand more about Tension Headache, check out the following explanation!

A. Triggers of Tension Headache

Actually, the exact cause of Tension Headache is not yet known. However, Tension Headache generally occurs due to contractions in the muscles of the face, neck, and head due to stress and emotional influences such as anxiety. The contraction of these muscles is in some cases accompanied by constriction of blood vessels outside the skull (extracranial vasoconstriction). In addition, some of the things below can also trigger Tension Headache to get worse:

1. Alcohol consumption, smoking, and caffeine influence;
2. Lack of exercise resulting in muscle stiffness in the neck area;
3. Poor posture when sleeping or sitting;
4. Not drinking enough water (dehydration) and skipping meals;
5. Excessive exposure to sunlight;
6. Inhaling strong smells or hearing sounds that are too loud; as well as
7. Fatigue and lack of sleep or rest so that the eyes feel dry and tense.

B. Types of Tension Headache

Tension Headache can be divided into 3 types based on its frequency, namely:

1. Occasional Tension Headache, only appears occasionally without recurring.
2. Episodic Tension Headache, appears less than 15 days a month for a period of 3 months, but can cause the sufferer to experience constant pain for 30 minutes to a week.
3. Chronic Tension Headache, occurring more than 15 days a month for a period of 3 months. The pain is throbbing at the top front or side of the head and can come and go over a long period of time.

C. Symptoms of Tension Headache

Headaches are often felt in daily activities. However, to be able to distinguish Tension Headache from other headaches, here are the symptoms of Tension Headache:

1. The head feels sore and achy;
2. Pain and pressure in the area around the forehead, back of the head, or side of the head;
3. Stiffness in the neck and upper back;
4. Difficulty focusing and insomnia;
5. Experiencing emotional exhaustion and irritability;
6. Sensitive to light or noise;
7. Headache not accompanied by nausea or vomiting; and
8. The headache is not caused by injuries caused by bumping or accidents.

D. Differences between Tension Headache and Other Headaches

Even though you already know the symptoms of Tension Headache, it is often still difficult to distinguish Tension Headache from migraines and other headaches. Especially, if the pain is so severe that the body becomes sensitive to loud noises or bright light. For that, here are the differences between Tension Headache and migraine:

1. Tension Headache has a mild to moderate intensity. Meanwhile, migraines tend to have moderate to severe intensity.
2. Physical activity does not worsen Tension Headache, but worsens migraine.
3. Tension Headache will not cause muscle weakness, blurred vision, abdominal pain, nausea, and vomiting, while migraine attacks can cause these symptoms.

In addition to Tension Headache and migraine, headaches can originate from the neck (Levator Scapulae muscle). However, based on PH Remedial Massage experience so far, many headaches come from Splenius Capitis.

Injury to the Splenius Capitis can cause headaches that feel like migraines, difficulty turning the neck, and turning the chin. On the other hand, tension in the Levator Scapulae can also extend to causing headaches, difficulty moving the neck, shoulders, and arms, such as shoulder elevation. Tension Headache with the type of headache due to neck muscle injury is actually difficult to distinguish when it has spread and is not treated by an expert.

E. Impact of Tension Headache

If Tension Headache is left untreated and lasts a long time (chronic), it can cause pain in other parts of the body around the head, such as the neck, shoulders, and even the upper back so that the main source of the problem is increasingly difficult to find. Chronic Tension Headache can also increase the risk of heart disease to type 2 diabetes because the body produces the hormone cortisol (stress hormone) continuously, which can increase blood pressure and trigger the release of sugar in the blood.

F. Tips to Prevent and Manage Tension Headache

1. Keep your body hydrated by fulfilling your daily water intake. With sufficient fluid intake, the muscles will get enough electrolytes so that the risk of muscle tension can be reduced.
2. Eat healthy food with balanced nutrition. Eat foods that can reduce stress such as vegetables and fruits. Reduce caffeinated drinks and avoid alcoholic beverages as they can cause Tension Headache to get worse.
3. Practice breathing or relaxation by doing meditation as it can help reduce stress and its effects.
4. Exercising regularly without skipping warm-up and cool-down can prevent joint and muscle degeneration and is good for mental health. If you don't have time to exercise, stretch during your office breaks.
5. Taking a warm bath can loosen tense muscles caused by stress and make the body feel more relaxed.
6. Pay attention to good and correct posture when sitting or sleeping. Incorrect body position when sitting can increase the risk of muscle injury and muscle tension. Getting enough sleep in the right position can help cell regeneration, especially muscles, return to normal, improve focus and coordination, reduce stress, relax muscles, and reduce the risk of developing Tension Headache. Arrange for your sleep time to be neither less nor more than 4-8 hours a day. Make sure you place your pillow in the right and comfortable position for your head when going to bed.
7. Are you stressed out? Soothe your body muscles with Express Remedial Massage treatment only at PH Remedial Massage Indonesia! Schedule your visit and choose your preferred therapist. PH Remedial Massage Indonesia will give you a full body muscle specialist massage, without oil, fast, precise, and hassle-free!

By: Rastianta Rinandani dan Glen Stevano Tanihatu

Source:

• https://www.halodoc.com/artikel/rentan-dialami-orang-dewasa-kenali-tanda-tension-headache
• https://www.halodoc.com/artikel/waspada-tension-headache-yang-menyerang-kapan-saja
• https://www.alodokter.com/sakit-kepala-tegang
• https://www.healthline.com/health/tension-headache
• https://www.rspondokindah.co.id/id/news/kenal-lebih-dekat-dengan--tension-type-headache-
• https://www.freepik.com