How to ease a tension headache

A tension-type headache commonly feels like steady pressure or tightening on both sides of the head, forehead, or back of the neck. It may follow prolonged screen use, stress, poor posture, missed meals, dehydration, or limited sleep. Neck and scalp muscles can feel tender. Nausea, a severe one-sided throbbing pain, or strong sensitivity to light may suggest another headache pattern and deserves discussion if recurrent.

Move away from a screen, lower harsh light, and take slow breaths while dropping your shoulders. Gently stretch the neck and upper back without forcing a painful movement. Drink water and eat if you have missed a meal. A warm pack on tight muscles or a cool cloth on the forehead may help. If safe for you, use an over-the-counter pain medicine exactly as labelled; frequent use can itself contribute to recurring headaches, so seek advice if you need it often.

Seek emergency care for a sudden explosive headache, new weakness or numbness, trouble speaking, fainting, confusion, fever with a stiff neck, vision loss, or a headache after a significant injury. Arrange a GP consultation for a new pattern, steadily worsening episodes, headaches that wake you, or repeated attacks despite sensible self-care.

Does my pattern fit a tension-type headache? Could posture, vision, sleep, or medicine use be contributing? What prevention plan and pain-relief limits are appropriate for me?