Health Time

Prevent Tension Headaches

Although tension headaches cannot be cured, it is possible to prevent future episodes. There are a number of prevention options available.

Relax your muscles. Some of those with tension headaches may benefit from relaxing their muscles. Methods used to relieve muscle tension include thermotherapy and cryotherapy. Thermotherapy, or heat therapy, includes the use of heating pads, hot-water bottles, warm compresses, hot towels, and hot baths or showers. Cryotherapy, or cold therapy, includes the use of ice packs and cold showers or baths. Massage therapy for your head, neck and shoulders can also reduce stress and relieve tension.

Improve your posture. Good posture can prevent muscle tension. There are a number of techniques you can use to perfect your posture:

Hold your shoulders back and head high when standing. Also, pull in your stomach and buttocks and tuck in your chin.

When sitting, keep your thighs parallel to the ground and do not slump your head forward.

Avoid sitting, standing or working in one position for an extended period of time.

Avoid wearing high heels or shoes that do not fit properly.
Regularly perform stretching and strengthening exercises for your neck and shoulders.

Place weight on both feet when standing. When standing in place for an extended period of time, elevate one foot on a stool. Change to the other foot periodically.

When sitting for an extended period of time, use a footstool to elevate your feet. Get up and move around every 30 minutes.

Sit in straight-back chairs and keep the head supported.
Avoid carrying shoulder bags or purses weighing more than two pounds (one kilogram).

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