Tension headaches Originate from muscles and joints in the neck and shoulders and are the most common form of primary headache. These headaches are not life-threatening and usually are caused by poor work-related posture, stress or neck injuries such as whiplash.
Tension headaches are found in about 35 per cent of the general population. This means seven million Australians are likely to have these headaches at any point in time. The exact cause of tension headaches is not clear. However, certain things are known to trigger them, including:
Stress and anxiety People prone to tension headaches are often prone to the effects of stress as well as depression and anxiety. A major effect of these factors is muscle tension in the neck and shoulders that have attachments on and around the skull. Stress and anxiety contribute to reductions in pain thresholds, making it more likely that a headache will occur in situations others might consider normal.
Poor/uncomfortable work posture and/or sustained reading in association with bright lights. Workstations, even when set up correctly, can cause headaches. The issue most relevant to headaches in these cases is monitor position. It should be at least 60cm away from you and slightly below eye level.
Eyesight Eyesight can deteriorate without your knowing and is increasingly common as aging people use computers. Even if you have prescription glasses, it may be time to get reassessed. Be aware that wearing bifocals demands titling of the head backwards and can contract the neck muscles that attach to the back of the skull.
Irregular meal times Hunger causes muscles in the neck to tighten and can trigger a headache. Missing or delaying meals also causes a drop in blood sugar levels that leads to the body releasing hormones to counter low glucose levels, which also trigger headaches.
Symptoms of a tension headache include:
Dull, persistent pain on both sides of the head and neck (may be more prominent on one side)
Constant tightness and pressure sensations around the head
Associated ache in the shoulder muscles
Associated stress and anxiety
Reduced ability to concentrate
Difficulty sleeping
If you experience tension headaches, there are various types of manual treatments, such as those offered by an osteopath or a massage therapist, that help to improve joint mobility and reduce muscle tension in the neck, shoulders and upper back.
Treatments can include soft tissue massage and joint mobilisation using articulation and manipulation techniques. These aim to improve blood circulation to and from the from the head and neck. If you experience frequent tension headaches, keep a diary to try to identify what may causing them.
Know and understand triggers of your headache
Daily pattern of headache symptoms
What exacerbates and relieves your headaches
How much you slept the previous night(s)
Possible causes.
At work
Seek advice and be aware of your workplace posture
Move regularly (e.g., walk away from your desk every 30 minutes)
Stretch your neck, back and shoulders regularly when working on computers
Have your eyes checked regularly, even if you wear glasses.
Lifestyle
Do regular exercise that increases your heart rate
Use a pillow that allows your head to rest in a neutral position
Ensure only your head rests on the pillow and not your shoulders
Become familiar with stress management (e.g. relaxation, exercise, time out)
Aim for between seven and eight hours of sleep per night.