In the US alone, millions of people suffer from headaches for a variety of reasons, and headaches are the number one reason people are absent from work. Most headaches are caused by one of three categories of causes: tension headaches, migraines, or cluster headaches. Tension headaches are usually caused by muscle and posture problems, and can be made worse if you're stressed, anxious, tired, depressed, or because of too much noise or light. Migraine headaches aren't necessarily worse than tension headaches, but they are more focused on one side of the head and can get worse when you move, talk, or cough. A cluster headache is also defined as a headache that begins (usually) after you fall asleep, with the initial symptom of a slight feeling of tension which then escalates to a peak of pain over several hours. No matter what type of headache you have, the trigger points are in your head, neck, eyes, and upper back. You can relieve pain by massaging these trigger points.
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Method 1 of 7: Addressing the Cause of the Headache
Step 1. Keep a special diary for headache cases
To narrow down the possible causes of your headaches, keep a special diary. Keep a diary every time you have a headache, and explore some of the following:
- when did the headache occur
- where the pain occurs in the head, face, and/or neck,
- the tension level of the headache (you can use a personal rating scale from one to ten to describe the level of pain you are experiencing),
- what activities you were doing when the headache started (including where you were),
- how good was your sleep before the headache,
- anything you ate, drank, heard, or inhaled in the 24 hours before the headache occurred,
- how you felt before you had the headache,
- and other things to note.
Step 2. Arrange your workplace so that it is ergonomically positioned
Uncomfortable household furniture and not in the right position (such as tables, chairs, keyboards, computer screens, computer mice, etc.) can cause your body position to become incorrect. Improper posture can cause prolonged muscle problems, which can lead to headaches. You can rearrange the position of your office furniture yourself, or use the services of a company that specializes in room management.
- You shouldn't have to look up or look up or look down at your computer screen. The screen should be directly in front of you, slightly lower than your eye sight. If your computer screen can't be adjusted in the correct position, use a book, box, short shelf, or whatever else you have around to adjust its position and height.
- The keyboard and mouse should be within your reach. You should be able to comfortably rest your arms on the armrests of your chair when your hands touch the keyboard and mouse.
- When you sit in an office chair, your sitting position should feel comfortable. Your legs should be bent at 90 degrees and the soles of your feet should be comfortably touching the floor. Your arms should be at 90 degrees, and your forearms and wrists should be resting comfortably on the armrests of a chair or table. You should be able to lean back with a comfortable waist position. You should not sit in a forward leaning position with your feet resting on the wheels of the chair! In fact, it's even better if you sit in a chair without wheels.
- Never hold the phone between your shoulder and ear. Use a speaker phone, headset, or bluetooth on the phone if you need your hands free to move.
Step 3. Use the right pillow and mattress to support your body shape
Your pillow should be positioned so that your body remains straight when lying on your back or side. Don't sleep on your stomach. Your mattress should be firm, especially if you are sleeping with someone else. If your bedmate is heavier than you, you need to make sure that the mattress isn't pressed so deeply that you can roll over on it. If this is the case, you may subconsciously expend energy trying not to roll over.
If you're not sure that the mattress is firm enough, try sleeping on the floor or on a rollaway mattress for two days. If you find that you sleep better on the floor or on a rollaway mattress, then your bed is not firm enough
Step 4. Take care of your muscles
Lift weights with leg strength, not back! Take a few breaks while doing something in the same position for a long time. In particular, relax your muscles every now and then and breathe deeply. Don't tighten your jaw. Do not carry a bag or backpack using only one shoulder, cross the bag or use both shoulders when carrying your backpack. Wear shoes that support the shape of your feet. Instead, reduce the use of high heels. If you are going to be sitting for a long time, it's a good idea to use a lumbar support pillow on the chair (for example, a car seat, office chair, dining chair, etc.). Make sure that your eyeglass prescription is up to date and that you don't have to strain your eyes while reading a book or looking at a screen.
Step 5. Take a multivitamin
The food we eat every day does contain the vitamins and minerals we need, but you may not be getting enough levels to meet your daily needs. A good multivitamin, or a combination of several vitamins taken together, will ensure that you get the substances you need. Usually doctors recommend that you consume enough vitamins C, B1, B6, B12, folic acid, calcium, magnesium, iron, and potassium.
If you are on any other medication, consult your doctor before choosing a multivitamin
Step 6. Stay hydrated
If you've ever consulted a doctor, nurse, nutritionist, massage therapist, or other doctor, you've probably been advised to drink more water! In general, adults should drink eight glasses or two liters of water every day. The portion should be increased if you exercise or if the weather is hot and you are sweating.
Consuming the recommended amount of water can be difficult, especially if you are busy and always in a hurry. If you're having trouble, force yourself to carry a refillable water bottle with you wherever you go and refill it whenever you get the chance. Always keep a water bottle in an easy-to-reach place and make it a habit to drink even just a little
Step 7. Adjust your caffeine intake
Most people don't like being told they have to reduce the amount of caffeine they consume! And ironically, many types of headache medications use caffeine as one of the ingredients. This is because caffeine can directly help relieve headaches, but if you consume too much of it every day, it can cause muscle tension and other internal problems. Try to consume caffeine in a balanced way, which is about two cups of coffee a day. This includes any caffeinated beverages you consume, such as coffee, tea, fizzy drinks, medications, and some types of chocolate.
Step 8. See your doctor to discuss any emotional or physical issues that specifically cause headaches
Emotional problems that usually occur, for example, are depression or anxiety, and physical problems usually take the form of difficulty sleeping, infections, hormonal imbalances, thyroid function, blood sugar levels, and many more. Your doctor will be able to examine, and if needed, perform laboratory tests to determine if you have an unknown problem, and then create a treatment plan specifically for you.
Method 2 of 7: Massaging the Trapezius Muscle
Step 1. Find your trapezius muscle
You have two trapezius muscles, on either side of your spine and form a triangle from the top of your neck to your shoulders to the middle of your back. These three parts are called the upper, middle, and lower trapezius muscles.
Step 2. Work your trapezius muscles while lying down
To do this, lie on your back with your knees bent. Place a tennis ball under your back, about 2.5 cm apart from your spine. Start at the top of your back and work your way down. Lie on the tennis ball for 60 seconds then move the ball down to your pelvis, then repeat on the other side of your back.
Step 3. Do the trapezius pinch technique
It may sound weird, but it feels good! Place your elbows and forearms on the table. Use the other arm to pinch the upper trapezius muscle between your neck and shoulder. Hold for 8-60 seconds then do the same on the other side. Don't put your fingers on your shoulders, just pinch the muscles.
Step 4. Perform the trapezius stretch
Lie on your back. Start by placing your arms on the left and right of your body. Move your upper arm to form a 90-degree angle from the floor, and your forearm to form a 90-degree angle from your upper arm. Then, lower your palms until they touch the floor at the back of your head. Stretch your arms straight above your head with your palms facing the ceiling. Next, move your arms downwards until your upper arms form a 90-degree angle from your body. Repeat this movement three to five times.
Step 5. Stretch your pectoralis muscle
The pectoralis muscle is not the same as the trapezius, but stretching this muscle will benefit the trapezius muscle as well. To do this stretch, you will need to stand in the middle of an open door or on the side of a wall. Raise your arm on the side of the door or wall next to your arm, until your elbow is against the wall or side of the door. The palm of your hand should be against the surface of the door or wall. Move your legs forward in the same direction as your body. Turn your body away from the door or wall until you can feel your muscles stretch all the way to the bottom of your collarbone. Move your arms higher and lower to work different parts of the same muscle.
Method 3 of 7: Stretching the Posterior Neck Muscles
Step 1. Find your posterior neck muscles
There are at least half a dozen specialized muscles in this area at the back of your neck, from the bottom of your skull to the bottom of your shoulders. Tension in this particular area of the body may give you frequent headaches.
Step 2. Work the muscles at the bottom of your skull
Lie down with your hands behind your head, with one hand on top of the other. Place the golf ball in the upper palm of your hand. Position your hands and the golf ball so that they are next to your spine, not your spine, then turn your head to the side to move the golf ball. Do not move your hands other than when you move the golf ball down from your neck. After massaging one side of your spine, move the golf ball to the other side and repeat this movement.
Step 3. Perform the posterior neck stretch
You can do this stretch while sitting or even in the shower. Sit up straight and place your hands behind your head. Use your hands to slowly push your head forward until you feel your muscles stretch. You can use your hands to push your head forward and to the right and left by 45 degrees. Then place one hand above your head and push your head towards the left and right of your body, until you feel the stretch. Repeat this movement with the other hand on the opposite side.
Step 4. Stretch your neck muscles while lying down
Lie on your back on the floor. Bend your knees toward your upper body and place your left hand with your palm facing down under your spine. Place your right hand above your head. Use that hand to push your head to the right, while you face the ceiling, until you feel the stretch. Then, use your hands to push your head to the right again, but now move your head about 45 degrees to look at the wall to your right. Finally, move your head 45 degrees to the left, to see the wall to your left, but use your hands to push your head to the right. Repeat all this process to the left side of your body, using your left hand on your head.
Method 4 of 7: Treating the Temporal Muscle
Step 1. Locate your temporalis muscle
In general, headaches are caused by problems with the temporalis muscle. The temporalis muscle is located on the side of your head, from the upper jaw, all the way to the top of the ear and then behind that ear. Temporal muscle problems can be associated with jaw joint problems as well.
Step 2. Apply pressure to the temporalis muscle
While sitting or standing straight, press with the tips of the index and middle fingers of both hands to the point above your temples. While pressing, open and close your jaw several times. Move your fingers around the pressure points, in general areas, i.e. at all the points you feel uncomfortable with, opening and closing your jaw a few times at each point.
Alternatively, you can yawn several times to stretch the temporalis muscle without using your hands to press
Step 3. Stretch the temporalis muscle
Warm up the temporalis muscles before doing this stretch by placing a heat bag, a low-temperature heat pillow, or a warm damp cloth on either side of your head above your ears. Once the muscle tension has relaxed, lie on your back. Place the index fingers of both hands into your mouth and pull your jaw down by pressing the area just behind your lower teeth.
Step 4. Exercise your temporalis muscle
Lie on your back. Place the index and middle fingers of your right hand on your right cheek, above your teeth. Place the index and middle fingers of your left hand under the jaw. Use your left hand to push your jaw to the left. You can repeat the same process to the right by swapping hands.
To perform this stretch, your jaw must be relaxed and there should be no resistance to movement of the jaw to the left and right. If you've been working on this area for some time and you want to try to strengthen the muscle instead of just stretching it, add pressure to the movement of your lower jaw
Method 5 of 7: Massaging Facial and Cranial Muscles
Step 1. Find your facial muscles and cranium muscles
There are at least half a dozen muscles in the face and skull that you can exercise to relieve headaches. Areas you will need to train include: above each eye, at the circle of the eye sockets, below the eyebrows (orbicularis oculi), above the corners of the mouth (zygomaticus major), areas to the left and right of the corners of the mouth if it looks like a mouth You are about 2.5 cm wider (buccinator), just above your eyes and eyebrows slightly on the inside of your face (frontalis); a point on the back of the head at the same level as the upper and middle ears (occipitalis), and a point under the jaw on both sides if you follow the curve from the direction of the ear canal a few centimeters downward (platysma).
Step 2. Apply pressure to the orbicularis oculi muscle
There are two ways to apply pressure to these muscles. One of them is using the index finger. Press the point above the eye and under the eyebrow, on the bone from your eye socket. You will know the right point when you may feel uncomfortable at that point. Another method is to pinch this area with your fingers.
Step 3. Apply pressure to the large buccinator and zygomaticus muscles
You can practice both of these points with the same technique. Place your right thumb into your mouth on the left, with your right index finger outside your mouth on the same area. Pinch the skin between your thumb and index finger. You will need to run your fingers from your cheek to the bottom of your jaw at any point that feels uncomfortable. Repeat the pressure on the right side of the face with your left hand.
Step 4. Apply pressure to the frontalis muscle
It's simple. Just use your index and middle fingers to press the area above the eyebrows on your forehead. Move your fingers around any points you feel uncomfortable with.
Step 5. Apply pressure to the occipitalis muscle
You can train in this area in one of two ways. An easy way is to use your index and middle fingers to press the area on the back of your head where you feel uncomfortable. You can also lie on the floor in a supine position and use a tennis ball to apply pressure to these areas.
Method 6 of 7: Engaging Various Muscles in the Jaw
Step 1. Find your jaw muscles
There are many muscles that attach to or close to your jaw and help you perform important movements like chewing. These muscles include the masseter muscle, which is located in front of your ear along the length of your teeth; the lateral pterygoid muscle, which attaches the jaw joint to the cheek area; the medial pterygoid muscle, which is located behind the jawbone; as well as the digastric muscle, which is located under your chin.
Step 2. Apply pressure to the masseter muscle
To do this, place your right thumb into your left mouth, with your right index finger on the outside of your left mouth. Since the masseter muscle is further away from the ear, you should press your thumb a little more firmly against the back of your jaw behind your cheek. Then, use your index finger (and middle finger if needed) and thumb to pinch the masseter muscle. Move your fingers from the upper muscles (higher than your cheeks) to the lower muscles (closer to your jawline). When you're done massaging the left side of your face, use your right hand to work against the masseter muscle on the right side of your face.
Step 3. Stretch your mouth and masseter muscles
Place your right hand on your forehead. Place your left index finger into your mouth just below your teeth. Place your left thumb under your chin/jaw. Use your left hand to pull your jaw down while you use your right hand to balance your head. Hold this position for eight seconds. Perform this movement five to six times during the stretch to work the muscles in your mouth.
Step 4. Apply pressure to the lateral pterygoid muscle
These muscles are located at the back of many points on your face and are not easy to reach. The best way to massage these muscles is to place your left index finger on the right side of your mouth, behind the last molar on your upper jaw. If you press your finger up on this area, slightly towards your nose, you should be able to squeeze the lateral pterygoid muscle. When you're done doing this on the right side of your face, alternate on the muscles on the left side of your face.
Since this muscle is hard to reach, don't worry if you can't do it. You need to seek help from an expert if you feel that this muscle is causing your headache
Step 5. Apply pressure to the medial pterygoid muscle
Similar to the lateral pterygoid muscle, it is also located at the back of many points on your face that are not easily accessible. One method is to put your index finger into the right side of your mouth. Press this point with your finger back along your cheek, until you're past the last molar at the top. Then, press with your finger on the area near the jaw joint. Move your finger up and down in this area until you find a point that feels uncomfortable, then hold pressure on those points for 8-60 seconds. Repeat all this process with your right hand on the left side of your face.
Step 6. Apply pressure to the digastric muscle
Press the knuckle bone of your index finger into the soft area under the chin, just behind the lower jawbone. Begin this process at the front near the chin and move the knuckle bone backwards along the jawbone to the top back near your ear. Press and hold the pressure for 8-60 seconds in any location that feels uncomfortable. Alternate on the left once you're done with the right.
Method 7 of 7: Relieve Headaches with Hot and Cold Temperatures
Step 1. Apply a cold compress to the neck or head
Place an ice pack or ice pack in a towel, then place the towel on the area of the head or neck that hurts. Put it for a maximum of 10-15 minutes.
- Alternatively, you can touch an ice cube directly to the sore muscle and move it around the muscle, back and forth, for a few moments. Since you're using ice, it's best not to put it in one spot for a long time so as not to damage your skin or nerves.
- Applying ice packs to the bottom of your skull and top of your neck can help reduce headaches around the front of your head and face.
Step 2. Apply moist heat to your face and neck
Moist heat, such as a warm wet towel or warm water when you shower, is recommended, as are hot pillows. You can apply hot moist compresses to the sore area on your face or neck for 15-20 minutes. Hot temperatures don't always work as well as cold temperatures because they can cause swelling in some areas, not relieve them. If you don't succeed when using hot temperatures, replace them with cold temperatures.
Step 3. Use both hot and cold temperatures at the same time
Sometimes the best results are obtained from using both hot and cold temperatures at the same time. This method involves placing a bag of ice cubes on the back of your head or on the back of your neck, plus the moisture from a warm towel on the top and bottom of your neck. As another variation, place a bag of ice cubes on the right side of your face and a warm towel on the left side of your face, at the same time. Swap hot and cold objects on your face every five minutes. Do this for a total of 20 minutes.
Tips
- Tension headaches can also be caused by disorders of the jaw joint (temporomandibular). People who suffer from jaw joint disorders usually experience not only tension headaches, but also headaches that get worse and more frequent.
- Not everyone who suffers from migraines also experiences flashing "aura" symptoms, which affect vision and often trigger migraines. Symptoms of “aura” can also be nonvisual and include dizziness, vertigo, weakness, lightheadedness, and tingling.
- If you have trouble locating the muscles in your head and neck, use a diagram of the human anatomy of muscles to help you locate them and to see them in the overall picture. One of the diagrams that can be used is the one here.
Warning
- While your headache may be relieved by these massages or by special therapy on trigger points, don't overdo it. Only do these steps once a day to start. Add it to twice a day if you feel comfortable.
- When performing therapy on trigger points, press these points for at least eight seconds, but no longer than one minute. The pressure you apply should cause some discomfort. If you don't feel anything, the pressure isn't strong enough or the location isn't the trigger point. If you find it too painful, reduce the pressure or just stop. Don't hold your breath.
- If you receive multiple forms of therapy from an expert, don't do the same therapy yourself on the same day.
- Stretch only after you've worked on trigger points, not before.
