Natural Help To Relieve Tension Headaches By Eliminating The Root Source Of The Pain

If you're experiencing prolonged tension headaches or migraines, then you should always consult your doctor first just to get it checked out, this article is to help you ease tension headaches and not a substitute for professional medical advice. 

However, most headaches are tension related and they can be averted by making a few simple life style and habit changes. 

Tension headaches are the most common form of headache, some of the symptoms you may experience are pain and tightness in the upper back, neck, behind the eyes and the forehead. At the first sign of a tension headache most people reach for a tablet and although they are OK to take to give you temporary relief if you are experiencing persistent tension headaches. 

If your headaches a frequent then it does not matter what you do for quick relief, because unless you address the root source of them, then the relief will probably only be temporary and there is a good chance that your tension headaches will soon return. 

Tension headaches can triggered by stress, nervousness, tension and negative emotions, tension in the mind can result in a physical symptom in the body.

Each person reacts differently, for some the output of stress can affect the digestive system for others, it can affect the heart and for some it can manifest itself as a tension headache. 

However, even though emotional arousal can be responsible for your tension headaches, most of them are posture related with the biggest contributor being forward head posture.

So if you do find some method of temporary relief, unless you have corrected the bad posture the temporary relief will be short lived because your neck will probably still be stiff because it is too straight.

The root cause of many tension headaches is poor posture or stress

We have many layers of muscles in our neck, if any of them become contracted then it can result in tension and pain spreading up the neck and into the head. 

To solve your headaches you need to find the root source of the contracted and stiff muscles in your neck, this is usually a result of forward head posture, once you address and correct your mechanical posture you should get quick relief from your headaches.

Sometimes tension headaches are a direct result of us having a bad day, perhaps you felt a bit more stressed or tense than normal or it could be due to the fact that you have been bending forward a lot.

But there is now an increasing amount of people who are developing forward head posture which causes tension and pain in the neck and upper back region as well as the head.

Life is constantly pulling us forward due to poor working practices as well as spending long periods of time on digital devices, reading books, some hobbies and chores looking down with our heads to far forwards.

Forward head posture where the head is not correctly aligned and positioned in relationship to the body is responsible for many tension headaches. 

Try to avoid bending forward or dropping your head down, hold the device up a bit with your hands or make sure you're working or performing your leisure activities with a good relaxed but aligned and balanced posture.

Forward head posture puts a lot of extra load on the neck and upper back muscles causing stiffening of the neck and if left untreated then it can lead to more severe pains and structural damage to the neck.

If you have forward head posture, then there is no quick fix and the only way to correct is to first stop dropping your head and bending too far forward as well as fixing your forward head posture by performing a sequence of daily exercise routines and exercises.

Letting go of excessive force and tension

Some of the best ways to get long term natural tension headache relief is through understanding and addressing the root cause of your tension headaches. 

Awareness of what you're doing wrong is always the first step to overcoming your tension headaches, because if you're not aware of what you're doing wrong, then you will have little hope of putting things right.

It's fine to use medication as a temporary solution, but it is also important to address and fix the underlying root cause of your tension headaches if you want to prevent them from returning.

Learning how to manage your emotions and reduce your stress is a good place to start as well as learning to correct your posture if necessary. Meditation is a great way to help you lower your stress levels.

Learn how to slow down a bit, the only thing you gain from rushing and hurrying is, stress and more tension. 

Rushing and wanting to get things done too quickly will work against you in every way, it will also help you to try and use the minimum amount of force and tension as possible, by learning how to grip, push and hold things with the least amount of force and effort.

The opposite of tension is relaxed.

Setting aside around twenty minutes per day to relax deeply and you will greatly benefit from this as it will lower your stress and anxiety levels as well as energizing you and helping you to perform better and be more productive.

Getting your head and body back into its proper alignment so you can ease the tension in your neck and head should be achieved through a series of alignment techniques or specially designed posture correction exercises!

Relaxing the muscles in your neck, head and shoulders

The very word tension, suggest that a tension headache is a result of the tightening and stiffening of the muscles, especially the muscle groups around the neck, head, shoulders and the upper back.

When you release and relax these muscles, then the tension should start to subside and melt away.

When we stiffen or contract our neck muscles, then, not only does this cause tension and tightness in your neck, back and head, it also puts us in the fight or flight reflex response mode.

This is where your posture will shorten in stature, causing you to pull the back of your head down, your shoulders become hunched and raised up and your head can protrude forwards 

In this stance, adrenaline is released into your body, and your breathing and heart rate can increase.

This posture which causes the contraction of the muscles in the neck and back, can become an habitual habit and automatic response, especially in the situations that you fear or to other stressful external stimuli. 

Some people even get stuck in this fight or flight survival mode, where their neck and muscles are constantly compressed and tight.

This can increase your anxiety levels as well as causing you to have more tense related thoughts, which will in turn result in more muscle tightness and spasms.

The first thing is to be aware of any tension habits that you have, and try not to to do the things that you should not be doing.

If you are pulling the back of your head down, raising your shoulders and protruding your head forwards, then your head needs to be released forwards slightly and up, so your neck becomes free, meaning that you are not tensing your neck by pulling the back of your head back downwards.

The ideal position for the head should be, it should be positioned very slightly forwards and up, where the nose or head is dropped forwards a few millimeters.

What you should be aware of is, even though the head should be forwards a touch, you should not try and physically hold your head down, nor should you bend your neck, the head should rest freely on top of the neck.

This does not mean, forcefully tucking in your chin or dropping your head forwards, as that will also put tension in your neck.

The key to having a tension free posture lies within the good organization of the whole body, and the relationship between the head and spine is the most important to get right, because the spine follows the lead set by the head.

Most people give little thought to how they get in and out of a chair, many people sink down into the chair where they allow their body to collapse, which again causes tension in the body and feelings of low energy and low confidence.

Others will attempt to sit up straight, into what they think is good posture, but most will tend to lift themselves up by the head or lift up their chests, which soon results in chronic stiffness and tension.

Another common bad habit is, you will see many people pull their head up or pull the back of their head downwards when they get in and out of their chair, doing this will again result in the contracting of your neck and back muscles.

The key is to try and sit, stand and move at your full expansion, but with the least amount of tension and stiffness.

When we bend or sit, then we should always bend only from the hips and the knees.

The Alexander Technique will teach you how to sit and stand, as well as showing how to get in and out of a chair, without collapsing or tensing your back, head or neck.

The Alexander Technique does not focus on using physical force to try and fix any bad posture habits, if you try to physically hold yourself in position or pull yourself up, then you will probably cause even more tension.

The long term strategy to overcome tension headaches is all about practicing to move, sit and stand with poise, balance and ease, by learning how to get out of bad tension habits.

The video below, will show you how to properly get in and out of your chair, so you can begin to release and let go of any tension that you have been holding on to.

Listen to your body 

When your experiencing pain or discomfort, it is your body's way of trying to indicate to you that something is not quite right and it needs addressing. 

We should all learn to listen to our bodies a bit more and pay close attention to the signals it is trying to relay back us. 

Pain is an emotional sensation which is actually registered in the brain, people who suffer with stress, anxiety, depression and tension may experience more painful symptoms while people who are happy, calm and content tend to experience less severe troubles.

When we are stressed, tensed, nervous or anxious our body becomes out of its normal balance and free flowing energy. 

Sometimes tension headaches are caused when our bodies have a reaction to the chemistry of stress, such as adrenaline and cortisol, other times it can be down to poor posture habits, bad body mechanics or the tightening of your muscles.

When you feel challenged or emotionally overwhelmed adrenaline is pumped into your body, this causes physical changes in the body, including tightening of the muscles with the end result being another tension headache.

After the release of adrenaline, it forces blood to your outer extremities, your heart rate increases and your breathing becomes shallow, your muscles will then become tense and you may start to feel tension and pain in your body including the forehead, temples and neck regions.

You might be stressed because you're worried about something or maybe you're running late for an appointment. Anger is also another emotion that causes tightening of the muscles and tension headaches, so it is vitally important to keep your emotions in check. 

To combat your stress and manage your negative emotions you will need to learn how to relax on a regular basis, meditation is one of the best ways to calm your worrying mind and relax your stressed out body. 

When we are relaxed and calm, our body returns back to its natural balance and we start to feel at peace again.

Learning how to relax is the key to controlling your emotions, other forms of activities that can help reduce your muscle tension are exercises or taking up yoga, having a massage is a great way to relieve tension in the neck, upper back and shoulder regions. 

Another cause of tension headaches are caused from nervousness and stress, if you have got something important about to happen in your life, especially if it's something you want badly or something that you're depending on to go well in order to improve your life or maybe you worried about something then it can make you nervous and tensed. 

Try and look forward to things and learn how to enjoy the moment, sometimes to move out of the worry we have to accept what is then let it go.

To successfully reduce your stress and anxiety, it is important to relax deeply everyday because it is a gradual improving process, it is not that easy to go from a state of stress and anxiety to a state of calm in a very short period of time so it is advisable to set aside at least twenty minutes each day where you will relax deeply. 

The Secret Garden - FREE Guided Meditation is one way of reducing stress and anxiety long term. The good thing about regular deep relaxation is, it will make you feel calm, so you will find yourself coping much better with those once stressful situations much better and when you feel good, life and the world will treat you good.

Avoid bending your head forwards

Some of the main causes of tension headaches are from spending too long with a forward posture, stance where your head is sticking out and forwards or you are spending long periods looking down or bending forwards with your head tilted causing a curved and unnatural spine position. 

Tension headaches can be caused while you work or rest, either by spending long periods on the phone or even thing's like reading while you have your head tilted down for long periods of time or tilting your head upwards. 

If you spend a lot of time on a computer make sure you don't have to bend your head forward to view the screen, if you are reading a book or magazine again don't slouch with your head bent forward. 

The same applies for using laptops and it is not advisable to have them positioned on your lap with your body stooped and your head bent so you can see the screen. 

When you bend your head forward you will put more physical stresses on the neck and upper back, these muscles will have to work harder to keep the head supported. 

Exercise for relieving tension in the head, neck and shoulders 

The Correct Body Alignment Can Reduce Muscle Spasm

Bad posture and poor body mechanics, incorrect body movement and alignment, stress and tension, maintaining a sedentary position for long periods will inevitably result in muscle tension, soreness and stiffness and, tension headaches. 

The tension does not always manifest immediately so by the time you start to notice the tension the damage has already been done.

The above actions can result in tightness and shortening of the trapezium muscles. It is these muscles are used for a lot of movement, trapezium muscles work the head, shoulders and arms, when the trapeziums muscles become tight or shortened it can lead to stiffness in the neck and tension in the head. 

When the trapeziums and neck muscles become stiff they pull on the head ,which restricts blood flow, aggravates the nerves and as we have already mentioned, according to Chinese medicine this causes blocked energy which all contribute to the pain, spasms and headaches?

Like most muscle tension, poor posture, whether it be at work or from recreational activities like, sewing, texting on mobile phones, computers, slouching and hunching while sitting can cause your neck, shoulder and upper back muscles to tighten up leading to the development muscle spasms and tension headaches.

Our head needs to be in correct alignment with our body and resting on top of the body so the body supports the weight of the head, long periods of tilting our heads downwards at work or at home on devices such as computers can cause stress on the spine, making it curve, causing tension in the head which results in tension headaches, also avoid tilting your head backwards or pushing your head forward.

To avoid tension headaches, you need to prevent this from happening, when sitting, try to get up go more than an hour every thirty minutes if possible, take a break, have a walk round. Make sure you do some head circles to keep those neck muscles flexible so you don't allow them to tighten up.

Turn your head to the left, then to the right, and then turn it to the middle and bend your head forward and then backward each time making the stretch a bit further. You can tilt your head from side to side several times.

Touch your toes and do some stretches, don't hold your head down for long periods, avoid hunching or sitting uncomfortably. 

As long with taking regular computer breaks and doing some stretching exercises the best way to eliminate headaches and tension is to improve and correct your posture, do not sit in a rigid stance and avoid tensing your shoulders.

Be  Careful Not To Dehydrate

Dehydration has also been linked to persistent headaches; more than 65% of the body's cells is made up of water. 

One estimation, suggests that up to 75% of Americans are almost constantly dehydrated this is believed to contribute to headaches and muscle pains.

To make matters worse besides being dehydrated a lot of people only drink coffee, which contains caffeine, which is a diuretic, which can actually cause your body to lose water to a small degree. 

Many people think coffee is sufficient enough for their water consumption and claim they don't even like the taste of water. 

If you stop watering a flower for several days you can soon notice how they deteriorate without water and begin to shrivel up, yet keep a flower well watered and they will bloom, look healthy and radiant.

To demonstrate how dehydration contributes to headaches, alcohol is well known to cause dehydration and we all know how bad our head feels after drinking too much. 

However, you have to be sensible, to how much water you drink, some medical experts believe that drinking too much water can be bad for you, so although it's bad to dehydrate you need to keep a sensible balance and pace your intake. 

We lose water all the time, everybody's circumstances can be slightly different and so need to replace, it can depend on your circumstances and even the surrounding environment. 

Most people will need to drink more in the hot weather than in winter; other factors that can determine your intake of fluids are what job you are doing, the temperature of where you the amount of physical activity you are performing.

So the intake of fluid can vary from person to person, during hot weather or exercise more should be consumed as dehydration can lead to bad breath, emotional imbalance, tiredness, headaches and a higher risk of bladder infections.

The general rule is if you are going to the toilet more than once every two hours, that might be too much, especially if your urine is too clear which can signify that you are over hydrated and risk water intoxication. 

However, your urine should not be to dark either. As a rough guide the ideal color of your urine is a light yellow color which typically signifies healthy urine. The light straw yellow urine will have a low odor and have a clear urine consistency.

Although you should not dehydrate do not consume excessive amounts of water in short periods of time, the rule with drinking water is to be sensible. 

If you suffer with frequent tension headaches then you need to uncover the root cause of your tension headaches and find out why you're having them because if your experiencing constant pain and tension, then it is your body's way of letting you know that there is an underlying cause.

If you want professional help and advice then I would highly recommend that you enroll in chiropractor Dr. Paula Moore's crash course of correcting your forward head and slouched posture and addressing the root cause of your tension and pain. 

Watch the video below then enroll in Dr. Paula Moore's free posture correction program.

Eat Plenty Of Good Nutrients And Healthy Foods 

When we have been experiencing prolonged periods of stress and muscle tension the blood from our digestive system gets pumped to our major muscle groups. 

This can cause our digestive system not to function efficiently, resulting in a depletion of the good and healthy nutrients and minerals that the body needs to keep us functioning at our most optimal and efficient rate.

It is believed that some of the major causes of muscle tension are, poor posture a nutrient deficiency, a magnesium deficiency has been linked to muscle tension and tension headaches. 

If you're suffering from headaches you may also need calcium, other foods that are believed to help relieve headaches are bananas because bananas are rich in magnesium, which can be helpful to control headaches, other good foods are spinach, chard, pumpkin seeds, almonds and black beans. 

Some more foods that are recommended are spinach, mushrooms, almonds, apples and water melons as they help to keep you hydrated, salads also have high water content. 

Tea has antioxidants that are believed to be beneficial for removing toxins, many people claim that their headaches, reduce when they cut out or limit the amount of caffeine they consume.

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