How can you relieve a tension headache?

Tension-type headache commonly feels like steady pressure or a tight band around the head. It can involve the forehead, temples, scalp, neck, or shoulders, and may be linked with prolonged screen use, poor posture, stress, jaw clenching, missed meals, or inadequate sleep. The pain is often different from a migraine, which may bring throbbing pain, nausea, or sensitivity to light and sound.

Move away from a screen, relax your shoulders, and take slow breaths. Drink water and eat if you have missed a meal. Gentle neck and shoulder movement, a warm compress, or light massage may reduce muscle tightness. If you use an over-the-counter pain medicine, follow its label and check with a pharmacist if you have other conditions, take regular medicines, or are pregnant. Frequent pain-medicine use can itself contribute to repeated headaches, so recurring symptoms deserve a [GP Consultation](/treatments/consultations-and-assessment/gp-consultation/).

Arrange medical advice if headaches keep returning, are becoming more intense, interfere with sleep or work, or do not respond to your usual measures. Seek urgent help for a sudden severe headache, new weakness or numbness, confusion, fainting, trouble speaking, vision loss, fever with a stiff neck, or a headache after a significant head injury. A new pattern also warrants assessment, especially if you have a condition that affects immunity or blood clotting.

Could my posture, jaw clenching, sleep, medicines, or eyesight be contributing? Which pain-relief option suits my health history? How can I recognise a headache pattern that needs urgent review?