Georgia Chiropractic Neurology Center

Brain Based Treatment for the 21st Century!

Written by Sophie Hose, DC, MS, DACNB, CCSP

Headaches Holding You Back? Here’s What You Need to Know About Tension Headaches

Imagine this: you wake up to the soft light of morning, ready to take on the day. But before you even reach for your coffee, a familiar tightness begins creeping across your forehead. By mid-morning, it feels like a band is squeezing your head, and no amount of stretching or water seems to help. Sound familiar?

Tension headaches are the unsung villains of modern life. They are not just a headache; they are a full-body reminder that something is out of sync. Whether you are a busy parent, an office worker hunched over a keyboard, or an athlete striving for peak performance, tension headaches can derail your plans. But what exactly are they, and how can you break free from their grip?

What Are Tension Headaches?

Tension headaches are the most common type of headache, affecting up to 78% of people at some point in their lives. Unlike migraines, which often come with throbbing pain, nausea, and light sensitivity, tension headaches feel like a dull, aching pressure around your head. They can last from 30 minutes to several days, and while they are not typically disabling, they are disruptive enough to affect your quality of life.

From a clinical perspective, tension headaches are classified as either episodic (occurring fewer than 15 days a month) or chronic (happening 15 or more days a month for at least three months). The pain often originates from muscle tension and can radiate from the neck, shoulders, or jaw—a hallmark of this condition.

How Tension Headaches Manifest in Daily Life

For many people, tension headaches are linked to their everyday activities—or more specifically, how their bodies respond to stress, posture, and repetitive motions. Here are some common scenarios:

  1. Desk Jobs and Digital Strain: Sitting at a computer all day is not just tough on your eyes; it is tough on your neck and shoulders too. Poor posture while working—think hunched shoulders and forward head posture—places extra strain on the muscles at the base of your skull. This tension often creeps upward, manifesting as a headache.
  2. Stress and Emotional Load: Ever notice how your shoulders tense up when you’re stressed? Emotional tension leads to physical tension, and chronic stress can keep your muscles in a near-constant state of contraction, setting the stage for recurring headaches.
  3. Jaw Clenching and Grinding: Many people subconsciously clench their jaw or grind their teeth during sleep. Over time, this can overwork the temporomandibular joint (TMJ) and surrounding muscles, which can contribute to tension headaches.
  4. Physical Overexertion: Whether it is an intense workout or carrying heavy groceries, overusing your muscles—especially in your upper back and neck—can lead to tightness that triggers headaches.

The Role of Central Pain in Tension Headaches

While muscle tension and posture are key contributors to tension headaches, there is another layer to consider: central pain. Central pain refers to pain that originates or is amplified within the central nervous system (CNS), which includes the brain and spinal cord. This phenomenon plays a critical role in chronic tension headaches.

When your CNS becomes overly sensitive to pain signals, even normal levels of muscle tension or physical stress can be perceived as painful. This process, known as central sensitization, can turn acute tension headaches into a chronic condition. Essentially, your brain’s pain-processing pathways become “overactive,” amplifying discomfort even in the absence of significant physical triggers.

How Central Pain Develops

  1. Prolonged Stress: Chronic stress can lead to an overactive hypothalamic-pituitary-adrenal (HPA) axis, which governs your stress response. This dysregulation can increase sensitivity to pain.
  2. Repetitive Muscle Strain: Frequent tension in the neck, shoulders, or jaw sends a constant stream of signals to the CNS. Over time, this persistent input can “train” your brain to overreact to even mild muscle tightness.
  3. Sleep Disturbances: Poor sleep exacerbates central sensitization by impairing the CNS’s ability to reset its pain thresholds, making you more vulnerable to headaches.

Addressing Central Pain

Chiropractic neurology acknowledges the importance of central pain in tension headaches and focuses on calming the CNS through:

  • Neuromodulation Techniques: Techniques like vagus nerve stimulation or specific sensory exercises can help reset overactive pain pathways.
  • Mind-Body Interventions: Practices such as mindfulness meditation and biofeedback are effective in reducing central sensitization by promoting relaxation and emotional resilience.
  • Exercise Therapy: Controlled physical activity enhances neuroplasticity and helps the CNS “recalibrate” its pain response.

By addressing central pain in tandem with physical triggers, you can reduce the frequency and severity of tension headaches.

A Chiropractic Neurology Approach to Treatment

When tension headaches become a recurring part of your life, it is time to go beyond quick fixes like over-the-counter medications. Chiropractic neurology offers a holistic approach to address the root causes of tension headaches. The focus is not just on relieving pain but on optimizing the communication between your brain, nerves, and muscles.

Here are some effective strategies that align with this approach:

  1. A comprehensive neurological exam A chiropractic neurologist can assess the function of each part of your nervous and determine, if and where there is dysfunction that might be contributing to your pain and tightness. This is the first step in getting relief from your symptoms.
  2. Postural Awareness and Ergonomics A chiropractic neurologist can assess your posture and how it might contribute to muscle tension. For example, sitting with your head tilted forward—a common position when using phones or computers—can increase the load on your neck by up to 60 pounds. Learning to maintain proper alignment through ergonomic changes can reduce this strain.
    Actionable Tip: Use a standing desk or adjust your monitor to eye level to promote a neutral head position.
  3. Myofascial Therapy Myofascial therapy focuses on releasing tightness in the fascia—the connective tissue surrounding your muscles. Techniques like trigger point release or instrument-assisted soft tissue mobilization can help reduce muscle tension in key areas like the neck, shoulders, and jaw.
    Actionable Tip: Incorporate self-myofascial release using a foam roller or massage ball to target tight spots in your upper back and neck.
  4. Neuromuscular Re-education Your nervous system plays a crucial role in muscle function. A chiropractic neurologist can use neuromuscular re-education techniques to retrain your brain and body to move more efficiently. This might involve specific exercises that improve coordination and reduce compensatory muscle tension.
    Actionable Tip: Practice chin tucks and scapular retractions to strengthen weak muscles and improve overall posture.
  5. Stress Management Techniques Chronic stress not only exacerbates muscle tension but also disrupts your autonomic nervous system. Chiropractic neurology often incorporates relaxation techniques, such as guided breathing exercises, to help reset your nervous system and reduce headache frequency.
    Actionable Tip: Try diaphragmatic breathing: inhale deeply through your nose, letting your belly expand, then exhale slowly through your mouth.
  6. Diet and Hydration Dehydration and certain dietary triggers, such as caffeine or processed foods, can contribute to headaches. Chiropractic neurologists often include lifestyle recommendations to address these factors.
    Actionable Tip: Aim to drink half your body weight in ounces of water daily and limit foods high in preservatives or artificial additives.

Breaking the Cycle: Long-Term Solutions

Tension headaches thrive on habits—the way you sit, move, and even think. While it is tempting to reach for short-term relief, the real game-changer is adopting long-term strategies. Here is how you can empower yourself to take control:

  • Track Your Triggers: Keep a headache journal to identify patterns. Note your stress levels, posture, and diet when headaches strike.
  • Build Strength and Flexibility: Incorporate exercises like yoga or Pilates to improve muscle balance and reduce tension.
  • Prioritize Sleep: Poor sleep quality can amplify pain perception. Aim for 7-9 hours of restful sleep each night.
  • Stay Consistent: Healing takes time. Regularly practicing posture, hydration, and stress management techniques is key to lasting relief.

The Hopeful Road Ahead

Living with tension headaches does not have to be your “normal.” By understanding the triggers and underlying causes, you can make choices that support your body’s natural balance. Chiropractic neurology offers a science-backed, holistic approach that empowers you to move, think, and live better—without headaches holding you back.

Start with small, consistent changes today. Your future self will thank you for it.

If you or someone you love is suffering from tension headaches and you would like to learn how chiropractic neurology can help, contact the team at Georgia Chiropractic Neurology Center today. We look forward to hearing from you.

References:

  1. Bendtsen, L., et al. (2010). “Evidence-based guidelines for the treatment of tension-type headache.” The Journal of Headache and Pain, 11(3), 215-223. https://doi.org/10.1007/s10194-010-0199-0
  2. Fernandez-de-las-Penas, C., et al. (2007). “Manual therapies in myofascial trigger points in tension-type headache: A systematic review.” Cephalalgia, 27(6), 519-527. https://doi.org/10.1111/j.1468-2982.2007.01336.x
  3. Falla, D., et al. (2017). “Neck flexor muscle fatigue is a feature of tension-type headache.” Headache: The Journal of Head and Face Pain, 57(8), 1215-1222. https://doi.org/10.1111/head.13119
  4. Schmid, A., et al. (2008). “The role of posture and muscle activity in tension-type headache.” Pain Medicine, 9(5), 594-604. [https://doi.org/10.1111/j.1526-4637.2007.00386.x] https://doi.org/10.1111/j.1526-463