Tension Headaches Getting You Down? Tips for Relief

Thank you to Pinnacle Chiropractic & Rehab for sponsoring this article and sharing your expertise!

Tension headaches are brutal — especially as a mom!

They can affect you in so many ways. Causing pain, fatigue, discomfort, loss of focus, decreased productivity, lower patience tolerance, and accompanying mom guilt.

A lot of moms struggle with headaches due to the forward positions that we essentially live in. Posture, along with lack of muscle stability, leads to an increase in muscle tension, which turns into headaches.

For most moms that I see in my clinic, we go from lower back/hip pain during pregnancy to upper back pain, headaches, and torticollis. None of that is fun!

Good news, I am sharing my favorite at-home remedies and mobility exercises. And also providing guidance as to when you should seek care. Hint: it should be sooner than later. You deserve to feel your best!

Tension Headaches

Most Common Causes

  • Dehydration
  • Stress/tension
  • Lack of sleep/fatigue
  • Hormone imbalances
  • Musculoskeletal issues

What can I do at home to alleviate tension headaches?

Our favorite at-home remedies include:

  • heating pad (place mid-neck to lower shoulder blades)
  • Epsom salt bath
  • hydration along with electrolytes
  • essential oil rub on temples, base of skull/hairline, and chest bone/sternum (I use 5 drops each of peppermint and lavender mixed with coconut oil)
  • foam rolling (see video below for tips!)
  • trigger point work with lacrosse ball (or something similar)
  • rest
  • manage stress (I know — hard to do)

In addition, here are 6 exercises that are great for tension headaches relief!

Tension Headache Exercises

For more details, see the videos below for how to stretch!

tension headaches

tension headaches

When should I seek care from a professional?

Ideally, before you are at a point when over-the-counter (OTC) meds stop working!

However, that’s usually when people seek care. Either their normal sources of pain relief stop working, or their headaches are getting worse (with an increase in frequency or intensity).

Don’t suffer. If headaches are affecting your day-to-day life and you’re having to make sure you have OTC meds with you, it’s time to seek help. It can change your life. 

How chiropractic can help?

As a chiropractor I assess three points:

  1. Posture changes. Forward positioning, shoulder un-leveling, head tilt, and rounded shoulder
  2. Range of motion. We assess the cervical and thoracic spine for symmetrical (right and left side) equal motion from the joints
  3. Muscle tightness/tension. After finding unbalances in the joint range of motion (ROM) skilled chiropractors assess the muscle groups around these joints.

What does chiropractic treatment look like?

As chiropractors we provide gentle, specific chiropractic adjustments to the joints that are restricted.

In conjunction with the adjustment, muscle work is utilized to decrease tension on the joint. Fascial work can also improve the results and speed up healing. And if posture changes are present, we provide exercises to encourage the appropriate position.

Our treatment plans are based on the individual patient and their symptoms. Overall, our goal is to create positive changes as quickly as we can.

For more home headaches relief techniques, check out the videos below. 

Chiropractic Care for Tension Headaches

I hope that you have found some helpful ways to treat your headaches at home. And if you are needing more support, you can find me at Pinnacle Chiropractic and Rehab in West Fargo. My passion is helping mothers with all the aches and pains that motherhood brings. I don’t do big treatment plans; my goal is to provide the best care for each individual mom based on their unique situation.

jenny heidt pinnacleAbout the Author: Dr. Jenny Heidt

Dr. Jenny is fully dedicated to providing chiropractic solutions to address your unique needs during and after pregnancy, whether you are experiencing back pain, neck pain, headaches, or even muscular tightness and tension. She has received training from some of the top chiropractors in their profession in chiropractic adjustments, soft tissue therapies, and rehab. 

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