Tension headaches are so incredibly common and can be caused by a number of things (posture, day to day habits, teeth grinding, stress and many others!) causing additional tightness in a whole range of muscles around the neck, head and face.  You may have heard therapists speak of 'Trigger Points' during your time with them - for more information about trigger points, read here.  Or you may have heard or read about 'text neck' or 'forward head posture' that can add to your headaches- check out the great video below which not only explains this, but also gives you some great self care techniques to help you deal with them. ​ Or continue below for heaps of other great ideas. 

Here are some other tips to help you get relief from tension headaches both during and between your massages.   

The amazing thing about tension headaches is that by simply identifying where your headache occurs, therapists get great clues about which muscles are tight.   

By looking at the referrals, your therapist can target specific muscles with the aim of reducing headaches.  You will also get some tips and tricks to help you deal with headaches more effectively at home.  Here are some of my personal favourites.

* A really good therapeutic massage session in its own right, should never be overlooked.  These can be done at any level of pressure that is comfortable for you and they do not need to be painful, 'I want off the table now!' experiences.   A relaxation session in itself can be considered therapeutic, depending on the effect that you and your therapist are aiming for.  Of course, deeper work may be a bit tender, but it should (in my mind) be a 'good' discomfort that you know is helping, not creating further problems.

* Dry needling - used safely on the Upper Trapezius and Levator Scapulae muscles by a suitably qualified therapist.  Make sure that they explain risks associated with needling in that area and also how they address those risks before they begin the needling process. 

* Neuromuscular Therapy - If you're not so keen on the use of needles, trigger points (which are supposed to be hyperirritable points in tight bands of muscle tissue) can be addressed in other ways.  

* Essential oils - applied to the temples and sub occipital muscles (at the base of the skull where a lot of the neck muscles attach to the skull bone.)  Peppermint oil has a cooling and antispasmodic effect, which can really help a tension headache.  Lavendar oil helps induce calm and reduce stress.  Eucalyptus can help open sinuses and reduce congestion that can lead to headaches; and Rosemary is also known for being able to alleviate pain and inflammation.  (For more information, check out this link.)

* Self massage - once your therapist has helped you identify possible causes for your headaches, you can be shown some self massage techniques to help keep them at bay.  

* Magnesium oil or cream - I love the 'Good Health Magnesium Cream' which is mixed with essential oils and feels lovely and cooling on the skin.  Applied all over the neck and shoulders, right up to the base of the skull, magnesium is known for it's muscle relaxing properties, among many others - and many clients swear by it after it is used during a session.  I get mine from here.

* Wheat bags/Heat packs - I advise my clients to put these right around the neck and shoulders and up to the base of the skull to help ease tension in those muscles.

* OTC products - obviously there are a range of products from paracetomol to codeine and beyond available - best discussed with your doctor and/or pharmacist to make sure you find the product that works best for you.  There are specific tension headache products, such as Mersyndol, available from behind the counter in NZ pharmacies, but obviously medical advice should be obtained before taking these. 

Most often, tension headaches are best dealt with by using a range of approaches, including (of course) massage therapy. My own tension headaches are often dealt with by massage, self massage, peppermint oil, heat and, if they're really gnarly, a decent OTC product from the pharmacy.  But just as no two people are the same, nor are their headaches - everyone responds differently.   It may take time and a bit of advice to get on top of your headaches - stay patient and keep trying!