Tension headaches are the most common type of headache in the community, affecting people of all ages, especially office workers, those who frequently use computers, or those under prolonged psychological stress.
Although not life-threatening, if prolonged and not properly managed, this condition can seriously affect quality of life and work performance.
Causes of tension headaches
Tension headaches are primarily related to the spasms of the muscles in the head, neck, and shoulders. When these muscles are tense for an extended period, blood flow to the muscles decreases, leading to oxygen deficiency and the accumulation of metabolic waste products such as lactic acid – a factor that stimulates pain sensations.
Some common causes include:
- Psychological stress, anxiety, depression;
- Sitting for long periods in an incorrect posture (head bent, neck tilted back);
- Lack of sleep or too much sleep;
- Working in a noisy, brightly lit environment;
- Using alcohol or eating irregularly;
- Lack of physical activity;
In addition, certain systemic diseases can also contribute to an increased risk of pain.
Signs and symptoms of tension headaches
Tension headaches typically cause a dull, throbbing pain on both sides of the head, without other symptoms such as nausea, vomiting, sensitivity to light, or noise.
Symptoms of tension headaches can vary from person to person. Some of the most common symptoms include:
- Dull or severe headaches, feeling like a tight squeeze on both sides of the head;
- The pain is more severe in the forehead, temples, or back of the neck;
- Headaches can last from a few minutes to several days;
- The pain worsens with physical activity;
What should you do when you have a tension headache?
Managing tension headaches requires a combination of symptomatic treatment and lifestyle changes to prevent recurrence.
- Rest and relax.
- When pain occurs, patients should temporarily stop working and rest in a quiet space, avoiding bright lights and noise.
Tension headaches are the most common type of headache in the community, especially among office workers.
- Relaxing your mind, taking deep breaths, or listening to soothing music can help reduce pain quickly.
- Massage
- Gently massaging the neck, shoulders, and scalp helps to relax muscles, improve blood circulation, and effectively reduce pain.
- Patients can apply: warm compresses to relax muscles; cold compresses if they feel more comfortable.
- The most suitable method depends on each individual's physical condition.
- Use painkillers correctly.
If necessary, patients can use common pain relievers such as paracetamol.
However, it should be noted:
- Do not use for more than 10 days a month.
- Do not increase the dose without consulting a doctor.
- Avoid overuse of medication, as it can cause headaches due to excessive drug use.
- For cases of persistent or recurring headaches, doctors may prescribe preventative medications such as amitriptyline, mirtazapine, or venlafaxine.
Lifestyle adjustments
This is an important factor in controlling and preventing tension headaches.
Patients should: Maintain a reasonable work-rest schedule; Avoid working continuously for long periods; Maintain correct posture while working; Get enough sleep and avoid staying up late...
Reduce risk factors
Several bad habits can worsen headaches, including: Smoking; Excessive alcohol consumption; and Excessive use of caffeinated beverages.
Reducing or eliminating these factors will contribute to improved overall health and a decrease in the frequency of pain episodes.
Effective prevention methods
Prevention is always the most sustainable solution. To reduce tension headaches, patients should: Exercise regularly every day; Learn relaxation techniques such as yoga and meditation; Eat a balanced and nutritious diet; Maintain a relaxed state of mind and avoid prolonged stress; Identify and avoid triggers.
In addition, keeping a headache diary (recording the time, severity, and related factors) also helps doctors assess and determine the appropriate course of treatment.
In summary: Tension headaches are a common condition that almost everyone experiences at least once in their lifetime. The majority of cases can be managed well with lifestyle changes and simple remedies.
However, if left untreated, the disease can become chronic, making treatment difficult and having long-term health consequences. Patients should not be complacent. They should seek medical attention when:
- The pain is persistent or getting worse;
- Headache accompanied by fever, vomiting, weakness...
- Sudden, severe headache occurs;
- Headaches can severely impact daily life.
- The examination helps rule out other serious causes and allows for timely treatment.
Pham Huong (source: Health & Life Newspaper)