Why Do I Have a Headache?
Tension headaches, also referred to as stress headaches, are the most common form of headache, affecting more than three million people in the U.S. every year.
Unlike other types of headaches such as cluster headaches and migraines, tension headaches are not caused by disease or a neurological disorder, nor do they usually cause nausea or vomiting. However, tension headaches can be triggered by a variety of factors—from physical or emotional stress and fatigue to eye strain and dental issues—often making them difficult to diagnose and treat.
As their name suggests, tension headaches are caused by muscle tension in the head, neck, and/or shoulders, usually resulting in a constant tightening or pressing sensation on both sides of the head (and not, importantly, localized to one side or behind the eyes).
In most cases, this tension is caused by small, often imperceptible compensations in the head, neck, and shoulders to keep your eyes facing “straight.”
In most cases, tension headaches are caused by small, often imperceptible compensations in the head, neck, and shoulders to keep your eyes facing “straight.”
Your body has three sensory systems that help you maintain balance, keep you upright, and orient your sense of direction: vision (eyesight), vestibular (inner ear), and somatosensory (physical touch). Ideally, each of these systems should work in tandem. However, the reality is that most of us privilege our vision over our other sensory systems. (That’s why, for example, most people find it difficult to walk in a straight line with their eyes closed.)
As a result, your head, neck, and shoulders will instinctively rotate your head to keep your eyes facing “straight.” Over time, these small compensations create the muscle tension that triggers tension headaches.
Exercises
Chin Tucks
Chin tucks are a neck exercise that work the muscles on the front of your neck, improving posture and releasing muscle tension from the back of the head and neck that contributes to tension headaches. Be sure to focus on your diaphragmatic breathing as you perform this exercise and avoid tensing your neck and shoulders.
Sit or stand with relaxed neck and shoulders. (For an additional tactile cue, lie down and press your head into the ground.)
Inhale and slowly tuck your chin into your neck, as if you are nodding. You can press your finger into your chin to help guide your neck, but do not tilt your head up or down.
Exhale and hold this position for 5 seconds.
Repeat 10-15 times.
Eye Movement
After practicing chin tucks and releasing muscle tension from the back of your head and neck, you can work on moving your eyes independently of your head and neck. This will help recalibrate your vision and vestibular systems..
Sit or stand with relaxed neck and shoulders, and focus your eyes on something in front of you.
Perform a chin tuck. While you are holding this position, inhale and rotate your head to one side while keeping your eyes fixed on the point in front of you. You should feel a stretch on the opposite side of your neck. Exhale and hold for 5 seconds and return to center.
Inhale and perform another chin tuck and rotate your head to the other side, once again keeping your eyes fixed on the point in front of you. Exhale and hold for 5 seconds before returning to center.
Repeat 10-15 times on each side.
To progress this exercise, perform a chin tuck, but instead of rotating your head move your eyes to each side while keeping your head completely still. Repeat 10-15 times, moving your eyes to each side.
Practicing these exercises will help you develop better awareness of how your eyes and head often move together while also improving your coordination to move them independently.
