Headaches are a common complaint with many different root causes. They are a relatively normal part of daily life, though they can be quite intrusive. Headaches that travel — moving up or wrapping around the head — are often linked to musculoskeletal tension in the neck, shoulders, or back. Those that feel like internal pressure or have a pounding quality typically relate to the body’s pressure regulation, which may also involve soft-tissue tension. Cluster headaches, which concentrate around specific areas of the head or behind the eyes, are similar to tension and referral headaches, usually connecting to trigger points in the upper body.
Most headaches are brief and resolve on their own with rest, a change of environment, good nutrition, and proper hydration. However, headaches that persist, grow worse over time, or interfere with your daily activities should be evaluated by a medical professional. Severe headaches may indicate underlying health issues that need proper care.
Here are several strategies I recommend to clients for managing everyday headaches at home. For best results, combine these with good self-care: eating enough to meet your daily energy needs, getting adequate rest, and staying well-hydrated with both water and electrolytes.
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Breathing for pressure and tension regulation
Find a comfortable seated or lying position. Take gentle breaths at whatever capacity feels natural, making your inhales and exhales equal in length. After establishing this rhythm, aim for four- to six-second breaths. Imagine your inhale moving up through your body from the seat, and your exhale flowing back down and out through the seat. Picture riding an elevator up your spine as you inhale, and down as you exhale. Continue for two minutes or longer.
Pressure points
Gently press between your eyebrows and at the base of your skull, holding each point for 30 seconds. Make gentle circular movements to massage your temples and scalp, encouraging better blood flow. Try combining this with the breathing exercise above.
Shoulder rolls and neck mobility for tension relief
While seated, inhale as you lift your shoulders toward your ears, then exhale as you lower them. Repeat five to 10 times. Next, slowly move your head and neck through their comfortable range of motion. Turn your head side to side as if checking over your shoulders (taking four seconds each way), tilt your head toward each shoulder, and gently look up and down. Do eight to 10 repetitions in each direction before returning to normal breathing.
Headaches often signal that our body needs attention. When one develops, check in with yourself: Have you eaten or had water recently? If it’s been several hours, try having a snack or meal and something to drink. Headaches can also indicate allergies, stress or body areas needing care. For chronic headaches, I strongly recommend working with a manual therapist (such as a massage therapist or acupuncturist) or a wellness practitioner who specializes in posture and exercise. Remember, if headaches severely impact your daily life, don’t respond to basic care, or get progressively worse, consult your healthcare provider.
