How to heal a tension headache

Tension-type headache commonly feels like pressure or a tight band around the forehead, temples, or back of the head. Neck and scalp muscles may feel tender, and long periods of screen use, stress, poor sleep, jaw clenching, or an awkward posture can contribute. The pain is often mild to moderate and does not usually prevent ordinary activity, but each person’s pattern can differ.

Keep a brief record of when the pain starts, where it is felt, sleep quality, meals, fluids, screen time, and medicines taken. This can help distinguish a familiar pattern from a new problem. See the Headache guide for broader symptom information.

Move away from a bright screen, relax your shoulders, and try slow neck or upper-back stretches without forcing any movement. Drink water, eat if you have missed a meal, and rest in a quiet room. A warm compress over the neck or a cool cloth on the forehead may be comforting. Use an over-the-counter pain medicine only if it is suitable for you and follow its label; frequent use can itself contribute to recurring headaches.

If headaches keep returning, interfere with work or sleep, or need repeated medicine, arrange a GP Consultation to review triggers, medicines, blood pressure, vision, and other possible causes.

Seek urgent medical help for a sudden, extremely severe headache, or headache with weakness, fainting, confusion, seizure, trouble speaking, new vision loss, stiff neck, or repeated vomiting. Get prompt assessment after a head injury, during pregnancy or soon after birth, or when a headache comes with a high fever or a new rash. A new or steadily worsening pattern also deserves clinical review.

Could my headache pattern be related to posture, sleep, eyesight, jaw clenching, or another medicine? Which pain reliever is appropriate for me, and how often can I use it? What changes should prompt urgent care?