10 Ways To Help Prevent Tension Headaches

Tension headaches are incredibly (and unfortunately) common. You probably know the feeling, right? It’s like a tight band is squeezing your head, with the pain maybe spreading into your neck and shoulders.

“Fortunately, you can do a lot on your own to prevent or relieve tension-type headaches,” says chiropractor Andrew Bang, DC.

Let’s find out how.

Self-care strategies for tension headaches

Tension headaches don’t come out of nowhere. In fact, they’re usually tied to daily habits, emphasizes Dr. Bang. Triggers tend to fall into a few main categories:

• Muscle tightness
• Emotional stress
• Environmental factors
• Lack of sleep

Here are 10 ways to protect against or relieve tension headaches.

1. Manage stress

Stress can be a major source of tension headaches. The mental fatigue that comes from dealing with job or family responsibilities can affect you physically, often in the form of tight muscles in your neck and shoulders.

To help reduce stress before it turns into a tension headache, Dr. Bang recommends:

• Taking a short walk, ideally outdoors
• Meditating (like breathing exercises)
• Identifying and addressing stress triggers
• Listening to music

“Find what works for you and do it,” he says. “Reducing stress doesn’t just help your mind — it can help your muscles relax, too.”

2. Adjust how you look at phones and screens

Your head weighs about as much as a bowling ball. So, when you tilt it forward to look at your phone or computer screen, you put increased stress and strain on your neck and shoulder muscles.

“You’re asking a lot of those muscles — especially if you stay in that position for a long time,” says Dr. Bang.

To keep that pressure at a minimum, reposition by:

• Holding your phone at eye level when using it
• Setting up your computer monitor so your eyes rest on the top quarter of the screen when looking straight ahead

Take regular breaks from gazing at screens, too, at least once every 20 minutes.

3. Adopt a good sitting posture

How you sit — especially for hours at a desk — can cause muscle stress and imbalances that may contribute to tension headaches, says Dr. Bang. To improve your sitting setup, focus on these key points:

• Aim for 90-degree angles. Position the height of your chair so your knees and hips are aligned and flexed at about 90-degree angles. Place your feet flat on the floor (or a stool).
• Keep your posture upright. Avoid slouching while trying to keep your head, neck and back in line. Use a lumbar support for your back, if needed. Keep your shoulders relaxed, but not hunched.

4. Take movement breaks

If you stay in one position for too long — like, again, sitting at a desk all day — your body typically voices a bit of displeasure when you finally get up and move. That’s because inactive muscles tend to tighten and fatigue.

“When you do something repeatedly or stay in one position too long, you may run into issues,” says Dr. Bang. “It’s best to get up and move.”

To help reset your body and keep muscle-related tension headaches away, try to:

• Take short breaks every hour, even if it’s just to get up and grab a glass of water.
• Alternate sitting and standing, if possible.
• Do simple neck stretches while sitting, like tilting or turning your head.

5. Use massage techniques

Massage can be a powerful tool to help loosen up your muscles to prevent or ease tension headaches. It works by:

• Releasing natural pain-relieving chemicals
• Reducing stress
• Improving blood flow

Gently rubbing your temples may help ease the pain when a headache strikes: “You’re changing blood flow when you do that, which can relieve the headache,” explains Dr. Bang.

Tools like a massage therapy cane or a hard therapy ball may be worth trying to help with tight muscles, too.

6. Stay hydrated

A headache may be a signal that your body is running a little low on fluid, says Dr. Bang. That’s because the effects of dehydration can cause or worsen a tension-type headache.

The solution to this is relatively simple: Drink enough fluid on a daily basis. It’s recommended that men drink 104 ounces (3.1 liters) of fluid per day. For women, the target is 73 ounces (2.1 liters).

But that’s just a starting point. If you’re sweating more because of activity or heat, for instance, you’ll want to tip back a few more glasses of water to avoid dehydration and any headaches that come with it.

7. Get regular dental check-ups

Your teeth may offer clues as to why you’re getting tension headaches, notes Dr. Bang. Clenching or grinding your teeth — especially at night — can strain muscles in your head and neck.

Your dentist can spot signs of teeth grinding during your examination and recommend solutions, like a night guard.

8. Know (and avoid) triggers

Certain habits or actions may lead to headaches. Every individual has different triggers waiting to be discovered, but a few common ones include:

• Excess caffeine (or caffeine withdrawal)
• Alcohol consumption
• Skipping meals

9. Consider your sleeping position

Sleeping in an awkward position for hours can become a real headache. Adjusting how you lie can reduce strain on your neck that can trigger a headache.

Sleeping on your back helps keep your head, neck and spine aligned in a more neutral position, says Dr. Bang. This reduces strain on the neck and shoulder muscles. (Using a supportive pillow helps, too.)

But sleeping on your back might not be the right choice or preference for everyone.

If you sleep on your side, it’s a little more complicated to stay in alignment, but there are things you can do. They include:

• Not curling up into a tight ball with shoulders hunched and chin tucked into your chest
• Placing a pillow between your knees to keep your spine more neutral
• Using a pillow thick enough to keep your head from bending sideways

Try to avoid sleeping on your stomach. Lying with your head turned to the side often tightens neck and shoulder muscles, which can irritate joints and soft tissues and set off a tension headache.

10. Get enough sleep

Not getting enough sleep can leave you more than just tired. It can also leave you with tight muscles, as your neck, shoulders and jaw tend to tense up with a lack of quality ZZZs, says Dr. Bang.

And a lack of sleep can set off other headache-causing triggers, like:

• Poor posture
• More caffeine consumption
• Staring at screens longer due to a lack of concentration
• Skipping meals

It’s recommended that most adults get at least seven hours of sleep a night. “If you’re consistently falling short of that, it can throw a lot of things off and contribute to headaches,” says Dr. Bang.

When to see a doctor about tension headaches

Most tension headaches can be managed at home with over-the-counter pain medications, cold packs and maybe some lifestyle adjustments. But there are times when it’s worth getting professional help.

Consider seeing a healthcare provider if:

• You have headaches more than once a week.
• They’re becoming more frequent or severe.
• A headache lasts several days.
• You’re not sure what’s causing them.

“If you’re having more than a few headaches a month, it’s time to reach out to someone,” advises Dr. Bang. “There are a lot of different treatment options available. A lot of times, it’s just a matter of identifying and addressing the cause.”