Most of us have experienced a headache that seems like it will last forever. One that makes your head pound and puts you in a generally bad mood. While there are a lot of different kinds of headaches, most of us have experienced what is known as a tension headache. This type of headache is the most common and over half of all adults experienced one this last year. They affect as many as 80% of U.S. adults at some point in their lives, according to WebMD. Read on if you suffer from these headaches and are wondering how to get rid of a tension headache.

How to get rid of a tension headache, the basics 

According to the International Headache Society, tension headaches are generally a short-lived, infrequent incident. These types of headaches are known as episodic tension headaches and can last from anywhere between 30 minutes and seven days.

For those who develop frequent tension headaches, the episodes may bring more severe pain than those who experience them only occasionally. Some people—around 3% of the U.S. population—develop chronic tension headaches. The main difference between the two is that chronic headaches are recurring and happen more than 15 days out of a month for three or more months. The pain and severity of this kind of headache also tends to wax and wane rather than being at a constant level.

Both episodic tension headaches and chronic cases occur more frequently in women than in men. Learn more about tension headaches in the video.

Tension headache symptoms

Tension headaches can feel like a band is squeezing the head, or bring sensations of tightness or pressure around the forehead or back of the neck and head. Other tension headache symptoms include:

• Aching pain in the head, but not localized
• Tenderness or pain in the scalp, neck, and shoulders
• A constant vice-like feeling of pressure acrossthe face or sides of the head

Tension headaches, even at their most severe, are often not incapacitating. However, there are certain signs that, if detected, should be warning signs that medical help is advisable. Seek help immediately if your headache:

• Is sudden and painful
• Coincides with a fever, numbness, vision issues, or speaking difficulties
• Happens after a head injury

Sometimes tension headaches can be confused with migraines, however, tension headaches do not cause visual disturbances, nausea, or vomiting and very rarely do they cause sensitivity to light or sound.

Why do tension headaches develop?

Knowing the causes of these headaches can often be the first step for how to get rid of a tension headache.

The exact cause of tension headaches remains a mystery. Experts have brought forth many theories, although none have been proven. The most common belief today is that these headaches stem from a heightened pain and stress response.

Just as the name implies, tension headaches often develop when excess tension, in the form of tight muscles, develops in the back of the neck or scalp. This muscle tightness may result from:

• Stress
• Anxiety
• Exhaustion
• Inadequate sleep
• Poor posture
• Depression
• Alcohol
• Smoking
• Overexertion
• Keeping your head in one position for a long period of time

Stress

Stress is one of the top causes of tension headaches. Problems at home, school, or work, life changes like starting or losing a job, or even personal issues like being a perfectionist or feeling lonely can weigh you down and create the muscle tension that contributes to tension headaches.

One-off headaches may result from short-term periods of stress, but longer, unabated times of stress could also cause chronic tension headaches.

Weak muscles 

Although stress plays a large role in the development of these headaches, new research has revealed that weak neck and shoulder muscles may also play a role.

Danish researchers compared healthy adults to those with tension headaches and found the headache-prone group’s neck and shoulder muscles were 26% weaker than the pain-free study subjects.

The headache patients also experienced muscle imbalances in those muscles responsible for keeping the head straight. Researchers said fully understanding tension headaches, along with any underlying skeletal imbalances that fuel the episodes, is essential for successfully treating the headaches without prescription drugs.

People with headaches were also more likely to have muscle imbalances that made their heads more likely to lean forward. Study author Bjarne K. Madsen tells Reuters:

“The use of computers, laptops, and tablets have increased in recent years and this may increase the time sitting with a protruded head posture.”

Looking more closely at the data, researchers said people who report tension headaches often work in occupations requiring them to lean forward, such as dental hygienists or construction workers.

Tension headache patients often report neck tenderness, which has in the past mystified researchers. Emerging studies, however, show an increasingly strong link connecting muscle strength, skeletal health, and tension headaches, which could explain the tenderness, doctors say. Dr. Merle Diamond tells Reuters:

“If you do a repetitive motion or you’re lifting things, you’re going to build certain muscles and not others.”

How to get rid of a tension headache: Prevention and treatment

The goal in treating tension headaches is to eliminate the symptoms immediately and to prevent headaches from occurring again in the future. Tension headaches are never a fun experience, but luckily, there are some easy lifestyle changes and simple treatments you can use to reduce pain and limit future episodes.

1. Heat and cold therapy

This treatment depends on the person, so use whichever works best for you. For heat, try a hot shower or use a heating pad on the back of your neck to loosen your muscles. You can also use a warm towel or water bottle in a pinch. For cold therapy, use a cold compress or wrap some ice in a towel. Apply directly to the aching area, such as your neck or forehead.

2. Relaxation techniques

Try some quick breathing and mental imagery exercises to help lower your stress level and relax your muscles. Take a few deep breaths and try to reset your neck and shoulders to a neutral position. Picturing a calm landscape or your favorite place can also help.

3. Massage

It is believed that tension headaches come from clenched muscles in the scalp, neck, and shoulders. Massage is one of the most enjoyable ways for how to get rid of a tension headache. It can help relieve tension and reduce overall pain. Try having someone gently rub these areas or do it yourself. Make sure not to be too rough with the massage and rest and repeat as needed.

4. Stretches

Holding your head in one position, like using a computer, can cause a lot of tension to build up. A great way to relieve this pain is to exercise neck and shoulder muscles. Chin retraction is a quick exercise you can do anywhere that will help loosen your neck. Extend your neck and head away from your body keeping your chin parallel with the floor. Then move your head and neck back to a neutral position with your spine.

5. Eat and drink

Sometimes headaches can be caused by dehydration or lack of food. Try drinking some water and a eating a healthy snack as this may help. Make sure to avoid alcohol and caffeine when your headache strikes, as these will only dehydrate you more.

6. Self-tracking

One of the most powerful tools in your arsenal for how to get rid of a tension headache should be a journal chronicling your days. Recording daily activities can help you identify patterns and triggers that you were previously unaware of. In this way, you can then make other lifestyle changes to avoid triggers and greatly reduce the number of headaches that you get.

7. Physical therapy 

To remedy any muscle imbalance, as discussed previously, one option is to strengthen the core muscles that support the entire body. Adding that core strength can be “trendy,” but it works. Diamond, the scientist mentioned in the previous article, recommends working with a physical therapist who will evaluate any existing muscle imbalances and recommend specific, customized exercises to fix them.

8. DIY strength training exercises

Experimenting with strength training or changing lifestyle factors that cause stress and tight muscles can help patients limit the amount of medications they need to stop their pain. Strength training can:

• Loosen tense muscles
• Increase muscle strength
• Improve blood flow

Results should take about a month to become apparent. Researchers said patients not experiencing any benefit after four weeks probably aren’t good candidates for the treatment. To improve core strength yourself, you can try these exercises to prevent future tension headache episodes.

Plank pose

A good overall core building exercise that improves posture is plank pose, which resembles the top of a push-up. Support the body firmly with wrists under the shoulders, fingers spread wide, and weight evenly distributed throughout the hand, careful to avoid dumping weight into the wrists. Toes are tucked under and the body slants down in one straight, long line, with the abdomen and upper back muscles engaged. Hold for 30 seconds before resting for a few seconds. Repeat three times.

Resistance band workouts 

Danish researchers have found that strength training with resistance bands is also helpful for reducing tension headaches. Just two minutes a day was found to provide a benefit after about a month of training, reports ScienceNordic. Slightly better results were found for patients exercising with the bands 12 minutes each day.

One exercise to try with resistance bands is to stand in the middle of the band while holding one end in each hand. Lift the arms up parallel to the ground and then slowly return the arms to the side. Repeat five to ten times, making sure the band is short enough to provide resistance.

Another exercise involves holding an end in each hand, but wrapping the band around the handles to shorten it. Join the hands together at the center of the chest and then open the arms outward as if preparing to give a hug. Bring the hands back to center and repeat five to ten times.

9. Posture ergonomics

To improve overall posture, try to keep any electronic devices like phones or tablets at eye level so the back and neck stay at a healthy, natural position. Computer monitors should also be kept at eye level. Try to take regular breaks and stretch the neck and shoulders to break up any accumulating muscle tension.

10. Medication

Over-the-counter medication such as ibuprofen and acetaminophen can be a very effective and simple route for how to get rid of a tension headache. As long as taken as directed, it can be a fantastic tool when used in combination with other techniques. Although, it should be noted, that using this kind of medication more than three days a week can cause what is known as a rebound headache.

It is a good idea to consult with your doctor if you are constantly needing to manage your condition with OTC medications. Overuse can lead to liver damage and other complications. A medical professional can also provide you with other medications such as muscle relaxants and narcotic pain relievers if your condition is severe or if you develop chronic tension headaches.

11. Interventional treatments

If these other options haven’t worked to help relieve your tension headaches, it may be time to talk to a pain doctor who is specialized in treating this condition. Most doctors will encourage you to look towards natural or at-home treatment options for reducing tension headache pain. For more chronic tension headaches that haven’t responded to other treatments, however, your pain pain doctor may recommend nerve blocks, which are injections that deaden painful nerve impulses. They also may recommend other options depending on the source and intensity of your pain.

If you’re stuck wondering how to get rid of a tension headache that just won’t go away, it may be time to talk to a pain doctor. They can talk about interventional or more advanced treatment options that could help in your case.

Contact one of our offices today for more information about treatment options for chronic or severe tension headache pain.

Indulging in the occasional unhealthy meal or enjoying a delicious dessert like chocolate is part of a healthy lifestyle. Yes, you read that right.

As with any sort of indulging, moderation is key, but allowing yourself to eat treats is essential to sticking to a healthy diet long term. Avoiding sweet and salty foods entirely is not a sustainable option and often leads to binging on unhealthy foods. Instead, eat a little bit every so often to stay satisfied and on track to meet your nutrition goals.

Chocolate in particular can be irresistible, but did you know that it can be good for you? Dark chocolate has an abundance of antioxidants, making the treat a healthy one when eaten a little bit at a time.

Benefits of chocolate include brain and heart health, appetite control, and even a slimmer waistline, according to LiveScience. Research has shown that chocolate eaters tend to weigh less than those who don’t indulge in the treat. Scientists believe that a compound in chocolate may influence how the body processes it, turning it into something other than body fat. Dr. Beatrice Golomb, with the University of California, San Diego, cautions:

“This does not provide free license to eat 30 pounds of chocolate every time you eat chocolate.”

Life everything else in life, moderation is key.

The fiber in chocolate is believed to help people feel fuller and potentially consume fewer calories, which is one way the confection may help with weight management. Chocolate has also been found to help lower blood pressure and enhance how the body reacts to insulin, the hormone that manages blood sugar.

What makes chocolate healthy?

Chocolate contains micronutrients known as polyphenols, which are a type of antioxidant that works to prevent diseases like cancer and heart disease, according to The American Journal of Clinical Nutrition.

Cacao, the unsweetened bean from which chocolate is created from, is the source of its antioxidant properties. The effects are so powerful that the University of Michigan includes dark chocolate in its healing foods pyramid.

Even the fat in dark chocolate, although saturated, is a type called stearic acid that doesn’t significantly impact cholesterol levels, according to Weight Watchers. And while chocolate is still a treat to be eaten sparingly, it’s one of the healthiest treats to have and offers far more health benefits than a piece of cake or scoop of ice cream.

Researchers are still working to learn how chocolate works such magic on the body, but the American Chemical Society recently uncovered one way the dessert works its magic in the body.

The stomach contains two types of bacteria—one good and the other harmful, leading to bloating and indigestion. Turns out the good stomach bacteria enjoy dark chocolate as much as humans do; they feast on it, which leads to a fermentation process that produces anti-inflammatory compounds as a byproduct. The healthy compounds in turn help keep cardiovascular tissue healthy and reduce the risk of stroke.

How much chocolate is healthy to eat?

Up to one ounce of chocolate per day is a good amount to reap the health benefits without crossing the line, according to the University of Michigan.

Even though chocolate is healthy for a dessert, it still contains sugar and other additives, so the food is one to enjoy in limited quantities. Despite the many health benefits, it’s still better to ingest antioxidants and fiber from fruits, vegetables, and whole grains instead of chocolate. And some types of chocolate offer more benefit than others.

Dark chocolate containing at least 60% cacao is the healthiest because it contains the least milk. Dairy molecules adhere to the antioxidants, making them less available to help the body reap all the wonderful health benefits. The higher the cacao content a piece of chocolate has, the healthier the chocolate. Higher counts also equate to less sugar, making for a more bitter, complex taste.

High-cacao content chocolate usually includes the percentage on its label while other types simply say “dark chocolate.” If eating chocolate specifically for the health benefits, be wary of packaging that doesn’t provide the exact percentage. Some mass produced dark chocolate from big, household-name brands may not include the minimum 60% cacao content to be considered healthy.

Other things to watch out for on the label are added ingredients. Higher quality chocolate tends to cost more, but has fewer additives that could detract from health benefits. Steer clear of chocolate containing palm or coconut oils, looking instead for those containing cocoa butter. Also try to avoid items with hydrogenated or partially hydrogenated oils that can elevate cholesterol levels.

For the absolute best chocolate, go for organic or bars with fair-trade ingredients, which means the farmers and workers were paid good wages for their work.

Of course, if you like milk chocolate, go ahead and enjoy it. Just keep in mind that you’re not getting the maximum health benefits available. Either way, the desserts are meant to be eaten in moderation, and are a perfectly acceptable component of a healthy diet.

Other ways of indulging healthy

Some people opt to designate “cheat” meals or days where they allow themselves to eat whatever they want. So you might eat a diet based on fish and vegetables, but every Saturday enjoy fried chicken and ice cream.

The trick is having the discipline to keep cheating restricted only to that day or meal. It’s easy to let relaxed rules infiltrate during non-cheat times, but if you eat too much of an unhealthy food, it’s okay. Just start again and move forward without becoming too frustrated. Everyone makes mistakes.

To help restrict sweets to certain times or day of the week, consider finding healthy recipes that recreate the taste but with less sugar, fat, and calories. If you have a sweet tooth, experiment with making delicious, healthy smoothies. Those who enjoy salty foods like potato chips may want to try peanut butter coated on a piece of celery. It’s not quite the same, but will help tide you over until your designated indulging time.

And remember, an ounce of dark chocolate a day is a perfectly healthy way to satiate that ever-demanding sweet tooth while staying healthy at the same time.

Do you like dark chocolate?

Image by Ginny via Flickr

Adopting healthy eating choices is probably one of the single most important things you can do to manage pain, no matter the condition you suffer from.

Fresh fruits and vegetables, lean proteins, and healthy fats like those found in nuts and olive oils contain powerful micronutrients that work to reduce pain-causing inflammation and help you feel better.

It all sounds good in theory, but finding the time and energy to cook these meals is one of the biggest challenges to healthy eating. Eating only whole foods can be costly, too, especially if buying organic produce and specialty ingredients. And if you’ve come home from a long day at work, or are suffering from a bad pain day, finding the energy to cook nutritious meals can seem like an impossible task.

But here are a few ways to help your healthy eating efforts, from reducing costs to just making it easier.

1. Buy in bulk

Consider that a canister of name-brand oats can cost anywhere from $3 to $5 for just over a pound while an entire pound of oats purchased in bulk can cost less than one dollar. Buying in bulk saves money.

Other items available for purchase in bulk include nuts, dried fruit, even flour and other grains like quinoa. Save big money on healthy snack items like trail mix by buying the nuts in bulk and making your own.

You might even make your own granola, taking oats, a comforting winter breakfast, into the summer with the addition of yogurt and fruit.

To make granola, try this recipe from Elizabeth Rider:

Combine two cups of oatmeal with a ½ cup of chopped, raw nuts with about two or three tablespoons of honey or maple syrup. Add two tablespoons of coconut oil and one ½ teaspoon of vanilla or almond extract. Also include ¼ cup of raw seeds like sunflower seeds and ½ cup of dried, chopped fruit if you’d like. For extra oomph, sprinkle a little cinnamon on top. Mix it all together, lay on a cookie sheet and bake for 10 minutes at 300 degrees.

2. Find inspiration in ethnic cuisine

Many delicious, healthy recipes inspired by Japanese, Indian, and European cooking center on vegetables—which tend to cost less to make than meat—and spices. It’s easy to forget the aromatic flavors that spices can impart on foods, transforming a simple plate of vegetables from flavorless to fantastic.

Consider healthy, easy, incredibly affordable miso soup. Miso is a fermented soybean paste available in the refrigerated section of most health food stores. It offers profound health benefits, including reducing inflammation, which is essential for those living with chronic pain, and preventing cancer, according to MD Anderson Cancer Center.

Making miso soup is very easy and once you get the hang of it, you don’t even need a recipe. It basically involves heating water, adding spices like ginger, vegetables, and any noodles you desire until they’re cooked. For extra anti-inflammatory benefit, try adding seaweed, which is packed with antioxidants and iodine, an important nutrient that could help diminish fatigue, depression, or any difficulties losing weight, according to Greatist.

Once the soup is cooked and ready to eat, remove the pot from the heat and add miso in the amount recommended on the package. Heating miso destroys its active probiotics, so add it in near the end of cooking, and never to boiling water.

To get started, try this miso recipe from Whole Foods that includes garlic, ginger, bok choy, carrots, and tofu.

Another benefit to using spices like ginger, turmeric, and garlic is that these flavor enhancers offer many benefits to chronic pain patients. All offer potent anti-inflammatory compounds that help reduce pain.

Exotic spices impart fun flavor and powerful nutrients to healthy cooking.

Turmeric in particular is not frequently used in U.S.-style cooking, but has been found to put ulcerative colitis in remission, and potentially help to relieve arthritis pain and prevent heart disease, according to the University of Maryland Medical Center. Turmeric also works to lower blood sugar, making it potentially effective for those with diabetes.

Turmeric is used mostly in Indian cooking, giving curry its signature yellow color. Eating Well offers a collection of dishes with turmeric to get you started experimenting with this colorful, healthy spice. It’s available in powdered form in the grocery store, but most grocery stores also carry the root, usually alongside ginger.

3. Cook in a crockpot

Slow-cooked meals combine ease of cooking with healthy ingredients. Recipes made in a crockpot also frequently yield many servings, reducing the amount of cooking needed overall.

For those with chronic pain who find chopping vegetables difficult because of pain or fatigue, this feature is essential and a great tool for healthy eating. No sautéing or keeping an eye on the stove necessary—simply add the vegetables, turn the crockpot on and, a few hours later, voila, a healthy, delicious meal.

Foods cooked in crockpots tend to be more flavorful because of the slow cooking process. They enable you to buy less expensive cuts of meat because virtually any meat will become tender after hours spent marinating in savory juices and flavors.

Options for meals include vegetable and chickpea curry or butternut squash parsnip soup. If neither of those sound good to you, check out Cooking Light’s list of 100 slow-cooker healthy eating recipes.

4. Money-saving grocery shopping tips

Food costs continue to rise and searching for healthy recipes sometimes turns up fancy-sounding and expensive ingredients. Even if money isn’t an issue, maybe those fancy ingredients scare you away from healthy eating.

Eating nourishing food is about feeling good. If it doesn’t feel good, try something different. Plenty of recipes feature ordinary, everyday ingredients that don’t require a visit to a specialty store. Buying frozen vegetables is often less expensive than buying fresh. Plus, you don’t have to worry about fresh produce going bad, sending money straight into the trashcan.

While fresh vegetables are preferable, frozen is a good alternative, and much better than canned. Basing meals around staples such as vegetables, beans, and rice is a wonderful way to eat healthy while cutting costs. This way of eating is much more affordable than including meat on the plate every night, and healthier, too.

Using fresh spices like ginger, garlic, and lemon is a healthy way to add delicious flavor while keeping costs down and nutrients high.

What is your favorite tip for eating healthy and fast on a budget?

Image by Janine via Flickr

An Inside Look at the Clinical Research Process

By Ted Swing, Ph.D., and Kevin Whipps

As researchers, we are committed to leading the way in pain medicine through clinical trials. But often we’re asked how we do what we do: the process, treatments and conditions, and what those mean for our clients. So what is the clinical research process and how does it work? Let’s find out.

What are clinical trials?

Clinical trials are research studies that gather information and support conclusions about the safety and efficacy of medical treatments. Many types of treatments are studied in clinical trials, including medications, injections, medical devices and surgical procedures. Typically, clinical trials are conducted with new treatments. For example, when a new medical device such as the Bioness StimRouter is developed, its safety and efficacy must be tested in a clinical trial before doctors can order it for their patients. Though treatments in clinical trials are usually not yet approved for widespread use, the clinical trials that test their safety and efficacy must be approved and supervised by the Food and Drug Administration (FDA). Medical researchers will already have reason to believe that a treatment is effective before it reaches the point of clinical trials in actual patients. For example, they may study the effect of a new drug on individual human cells in the lab before testing it in patients.

Because clinical trials are research studies, often patients get one treatment of two or more possible treatments and may not be told which one they are receiving. This is important because it is often the only way to learn whether a new treatment is more effective than a current treatment. Patients are not told which treatment they are receiving because that could allow their expectations to influence the way they respond, which investigators want to avoid because it could bias the results of the study.

What are the benefits of taking part in clinical research?

The patients who agree to take part in a clinical trial often — though not always — have a medical condition that the clinical trial may treat. By taking part in the trial, participants may receive a treatment that is as effective as, or potentially even more effective than, the best currently available option.

Clinical trials often provide this treatment at no cost to the patient, and in some clinical trials, patients are compensated for their time or travel expenses. Patients may receive additional medical attention during a clinical trial, such as clinic visits and diagnostic tests that could identify medical problems. Patients are also making important contributions to the future of medicine. The great strides made in modern medicine depend on the patients who take part in clinical trials.

What risks and costs are involved in clinical research?

Like all medical treatments, those used in clinical trials may have side effects. These vary in type and severity depending on the specific trial, but should be considered before participating in a study.

The researchers, sponsors and the FDA carefully monitor any adverse events that occur during the course of a clinical trial. Though treatments and follow-up visits are often free in a clinical trial, patients may have to complete diagnostic tests in order to qualify for a clinical trial. The study’s sponsor may not cover the cost of these tests, though insurance will often pay for them.

Participating in a clinical trial also typically requires multiple visits related to the study for screening, treatment and follow-up. These visits may continue for years. Patients should consider their willingness to attend follow-up appointments when enrolling in a study.

How can I find out more about clinical research?

You can learn about clinical trials by contacting the investigators or clinical research coordinators. Another useful resource for identifying and learning about clinical trials is the website Clinicaltrials.gov. This is a website database provided by the U.S. National Institutes of Health of all federally and privately supported clinical trials. This website can be searched for information about clinical trials, including what conditions are being treated, who may take part in the study and where each trial is being conducted.

Ted Swing has more than eight years of research experience and four years of teaching experience in psychology, has published in top psychology and medical journals, and has presented his research at major conferences. He received his Ph.D. in social psychology from Iowa State University and has been the research director at Arizona Pain since May 2012.