Tylenol.com - Treating & Preventing Tension Headaches

Steps to Help Relieve Headache Pain

In addition to taking a pain reliever like Extra Strength TYLENOL®, try these strategies to get relief from headache discomfort.

If you have a headache now:

Take a hot bath or shower
Take a brisk walk
Massage your scalp, neck, and shoulders:

1. Sit down with your elbows on the table and your fingertips on your scalp (under your hair).
2. Press and move your fingers in small circles, working your way back over your head.
3. Sit up and place your fingers on the ridge at the base of your skull.
4. Lean your head back as you press and move your fingers in circles.
5. Sit up and place your right hand on your left shoulder, pressing fingers into the muscle and working in small circles, raising and lowering the shoulder to get a deeper massage. Repeat with left hand on right shoulder.

Do some simple stretching or relaxation exercises:

1. Lean your head gently to the right, toward your shoulder. Hold for a few breaths. Repeat toward the left.
2. Slowly roll your shoulders forward and up toward your ears, then back to normal. Repeat a few times, then reverse the motion a few times.

To Prevent Future Headaches

Meditation/Relaxation—try this every day

Sit or lie down comfortably, and put one hand on your stomach (just below rib cage).
Slowly breathe in through your nose. Notice that your stomach expands outward and upward.
Exhale slowly through your nose or mouth, letting your stomach empty and fall.
Repeat 10 to 20 times.

Make sure you're getting enough sleep and adequate exercise.

Change your pillow and/or sleep position.

At work:

Take frequent computer breaks.
Don't cradle the phone between your shoulder and ear.
Avoid slumping at your desk.

The best way to prevent headaches is find out what triggers yours. Keep a record of your headaches, and write down what happened in the hours before onset.