Rest in a dark, quiet room

Over 10 million people in the UK get headaches, but most are easily treated. Stress is one of the main causes of headaches. Relieving tense muscles may help calm tension headaches, the most common type of headache. People who have tension headaches may also feel overly sensitive to light and sound. Rest or sit in a dimly lit room. Close your eyes and try to relax your back, neck and shoulders.

Acupuncture may help headaches

In this form of Chinese medicine, a practitioner places fine needles at certain points in your body. It’s possible that stimulating these points may release your body’s natural painkillers called endorphins to ease neck, shoulder and head pain, but more research is needed. Two large studies showed people receiving acupuncture had fewer days with tension headaches than those receiving conventional care. Acupuncture can be done on its own or with other treatments. Availability on the NHS is limited and most people pay for private treatment.

Headache? Does caffeine help?

Caffeine can be both beneficial or harmful for a headache sufferer. In some cases, caffeine can cause withdrawal headaches when it isn’t consumed. However, it is a common ingredient in headache medications, as caffeine additives can help make pain relief drugs work better and faster.

Relax to ease pain

As stress is one of the most common triggers of tension headaches, deep breathing exercises and mental imagery may help ease headache pain. This technique combines both: Take several deep breaths; exhale slowly, relaxing areas that feel tight and cramped, while picturing a peaceful scene; drop your chin toward your chest, then gently and slowly rotate your head in a half circle from one side to the other; take another deep breath and exhale slowly.  

Treat pain with heat or cold

Cold and heat may relieve pain and muscle tension that can accompany headaches. A hot shower or moist heat applied to the back of the neck may ease symptoms of infrequent tension headaches. Try a hot water bottle, a warm towel or a warm compress. If you prefer cold, try wrapping an ice pack in a towel. Then put it where you hurt – on your forehead, temples or neck.

Massage away tension headaches

Massage can unwind clenched muscles and help you relax, so it can be especially good for stress or tension headaches. Have someone else gently massage your head, neck and shoulder muscles. You can also do it yourself with a targeted mini-massage. Gently rub the painful spot on your head with your fingertips for several seconds. Rest and repeat as needed. 

Exercise to ease tension

Headache researchers have found that, in some people, moderate exercise can reduce headache pain and regular exercise may help prevent headaches. Neck exercises may ease tension headache pain caused by holding your head in one position for too long. Here’s an exercise that may help. Place your palm on your forehead. Using your neck muscles, press forehead lightly forward against palm. Keep your head upright, your hand and arm still for resistance.

Try an acupressure technique

Acupressure may help ease headache pain. Place your thumbs near the base of your skull. Find the depressions on both sides of where your head meets your neck. They are just outside of the thick muscle that runs down the middle (about 2 inches from the centre). Press in and slightly upward with your thumbs until you feel slight pressure. While pressing, move your thumbs in small circles for 1-2 minutes.

Over-the-counter headache medicine

Over-the-counter drugs such as paracetamol, ibuprofen, and aspirin usually help ease headache pain. Medications that combine paracetamol, aspirin and caffeine may work better for some people than when each is taken alone. But using any headache medicine for more than three days a week may cause medication overuse headaches. Seek medical advice if you need medicine this often.

When to seek medical advice for headaches

Seek medical advice if your headaches are frequent or last more than a few days. Get immediate medical help if your headache is sudden and severe, occurs after a head injury, or is the worst you have ever had. It’s also important to get urgent care if your headache is accompanied by a high temperature, stiff neck, seizures, numbness, double vision, dizziness, severe nausea, shortness of breath or confusion.

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