Stuck spinal joints in your neck or back, trigger points, chronic tension, and bad posture are just some of the contributing causes of tension headaches. Here are some self-help measures to get you through a tension headache:

Press around your head, neck and shoulders until you find a tight, painful spot that makes your headache worse. What you are feeling is a muscle that is causing some of the pain.  Hold firm pressure on the spot for 30 seconds to a minute. The pain should subside. Once you’ve cleared one spot, look for others and do the same for them. Irritated muscles can refer pain to other parts of the body too. This is why a tight muscle in your neck, or in your upper back can cause headache pain over your forehead.

  • To relax your neck muscles, lie down on your back with a towel rolled up into a tube under your neck for about 15 minutes, or lie on your cervical pillow.
  • To  relax your upper back muscles, lie down, do 10 deep breaths counting to 10 with each breath. With each in-breath push your abdomen out. With each out breath, let your abdomen fall back towards your spine.


There are many ways to calm headaches and an occasional headache can happen to anyone. But if your headaches keep coming back, then your body is trying to tell you that something is wrong. A headache every few days or even once a week is not healthy. Taking over the counter medications or using our self-help treatments should be only for short-term care.  If you are suffering more than occasional tension headaches or if they are lasting a long time, get it checked out. Call us at 978-525-6155 for an appointment.