Tension Headache: Symptoms and Fast Relief

What a tension headache feels like

Typical features:

• Pressing or tightening pain, not throbbing
• Both sides of the head, often across the forehead, temples, or back of the head and neck
• A sensation of a tight band, cap or vise around the head
• Mild to moderate intensity
• Not made worse by walking or climbing stairs
• Tender scalp, neck and shoulder muscles
• No nausea or vomiting; you may be slightly sensitive to light or sound, but not both

Tension headache location

Tension headache vs migraine

Some people have both types, and a severe tension headache can be hard to tell from a mild migraine. A migraine responds to different treatments, so it is worth working out which you have.

Common triggers

• stress, deadlines and worry
• poor posture, long hours at a desk or screen
• eye strain, uncorrected vision problems
• missed meals and dehydration
• poor or short sleep
• jaw clenching or teeth grinding (TMJ disorders)
• caffeine withdrawal
• anxiety and low mood

How to get rid of a tension headache fast

1. Take a pain reliever early: ibuprofen, naproxen, acetaminophen (paracetamol) or aspirin, following the label dose. Do not give aspirin to children or teenagers. Combinations containing caffeine can work slightly better.
2. Drink a glass of water and eat something if you have skipped a meal.
3. Apply heat to the neck and shoulders, or a cool cloth to the forehead, for 15 minutes.
4. Stretch your neck and shoulders: gentle chin tucks, slow side tilts, shoulder rolls.
5. Massage the base of the skull, temples and shoulder muscles.
6. Step away from the screen, go for a short walk in fresh air.
7. Relax: slow breathing or a few minutes of progressive muscle relaxation.

When a tension headache needs a doctor

Most tension headaches are harmless. See a doctor if they are frequent, getting worse, not responding to simple treatment, or if you have any warning signs listed above. Headaches on 15 or more days a month for at least 3 months count as chronic tension-type headache, which is treated differently. For the full medical picture, see the tension headache condition guide and the guide to episodic and chronic tension-type headache.

Frequently asked questions

What does a tension headache feel like?

It feels like a dull, pressing or tightening pain on both sides of the head, often like a tight band around the forehead or a weight on top of the head. It is mild to moderate, does not throb and does not get worse with normal activity. The neck and shoulders often feel tight.

How long does a tension headache last?

An episode usually lasts from 30 minutes to a few hours, but can last up to 7 days. Most respond to rest and an over-the-counter pain reliever within an hour or two.

How do I know if it's a tension headache or a migraine?

Tension headaches are pressing, on both sides, mild to moderate and not worsened by activity, without nausea. Migraines usually throb, are often one-sided, are moderate to severe, get worse with movement and come with nausea and sensitivity to light and sound.

Can stress cause a tension headache?

Yes. Stress is the most common trigger. It increases muscle tension in the head and neck and lowers the brain's pain threshold. Regular exercise, sleep, relaxation techniques and managing workload help reduce stress headaches.

Where do you press to relieve a tension headache?

Many people find relief by gently massaging the muscles at the base of the skull, the temples, and the top of the shoulders. Firm, slow pressure for 30 seconds to a minute on tender spots, combined with heat and stretching, can ease the pain.