There’s no doubt about it: the pandemic has been a headache for everyone. Both Forbes and The Washington Post report that occurrences of headaches and migraines spiked in 2020. Headache specialists are reporting an increase in the number of cases, as well as intensity and frequency of headaches and migraines among patients.
If you’re not the kind of person who normally gets headaches, you’re likely used to treating them as they come. You drink some water and take a few Tylenol.
Unfortunately, that doesn’t always do the job. Tension headaches have been particularly common since the pandemic started. These “stress headaches” come on for a variety of reasons — all of which have been heightened over the past year:
Stress
Repetitive activities like working at a desk, looking at your cellphone, driving for hours, etc.
Bad posture whether sitting, walking, or sleeping on your stomach.
I don’t think I need to go into detail as to why things have been so stressful. You know exactly why. And you also know that a stress headache can bring you down. Not only do headaches impact our mood, but they can interfere with daily functioning and productivity.
They feel like a tight “band of tension” around your head and in the back of your neck. They’re pretty painful and just one type of headache you can get.
So what do you do when you get one? And, more importantly, how do you stop them from happening in the first place?
It all comes down to our health and wellness habits.
5 Strategies for Taming Your Tension Headaches
1) Exercise and Stretch
Exercise releases endorphins, the body’s natural painkiller. According to the American Migraine Foundation, regular exercise can decrease the frequency and intensity of headaches of all kinds. Not only does the body benefit from endorphins, but it helps reduce stress and improves overall sleep quality. Stretching, too, is key. This helps keep muscles and ligaments limber, preventing the stiffness and pain that can lead to headaches.
Be sure to stay adequately hydrated, eat beforehand, and avoid jumping into high-intensity exercise without first stretching or warming up with something more low-intensity. Sudden spikes in blood pressure can cause headaches.
2) Eat Well
Eating habits contribute enormously to our headaches (or lack thereof). Processed foods, particularly sugars, can cause headaches. Your brain is most affected by blood sugar levels and spikes in glucose can create those throbbing temples we all hate. If you want to better manage your headaches, cut sweets and excess sugars mostly, if not completely, out of your diet.
In the same way, focus on getting adequate nutrition. Whole foods will help you feel more energized and alert. Hydration, too, is key. Dehydration can exacerbate headache symptoms, so be sure to drink plenty of water throughout the day.
For some, supplements can also help manage headaches. B-complex vitamins and magnesium are both known to aid in headache management and prevention.
3) Sleep Regularly
A poor sleep schedule can cause headaches. When you’re not sleeping enough, not getting enough quality sleep, or not keeping a regular sleep schedule, it increases the likelihood of a headache. Avoid daytime naps, caffeine and alcohol before bed, and the use of electronics leading up to sleep. Avoid poor sleep postures as well — sleep on your side or back rather than on your stomach, which can cause neck pain and tension.
4) Practice Relaxation Techniques
We often hold stress in our bodies without realizing it. While exercise can help mitigate some of this tension, we can benefit from other relaxation techniques as well. This can include deep breathing techniques, a hot bath, a cold or hot compress, and any other practice that helps ease the tension in your body. Some people benefit from neck alignment pillows, acupressure mats, and regular stretching.
5) See a Specialist
If worse comes to worst, you can always see a specialist. You may not need to see a headache specialist — not unless you have 15 or more headaches a month — but you may benefit from seeing other professionals. A chiropractor or masseuse can help you work out common sore, tense spots as well as help you manage other stress-induced conditions, such as TMJ.
What eases your tension headaches? Share your tips in the comments.