Tension headache relief at home includes a heat or cold pack, an over-the-counter pain reliever, rest, water, neck massage and relaxation. A tension headache is the most common type of headache. The pain is a dull pressure that often feels like a tight band around the head. Tension headaches are usually mild to moderate and felt on both sides of the head. Light activity like walking or climbing stairs typically doesn't make them worse.
Key takeaways
- Heat or cold, a pain reliever, rest, water, neck massage and relaxation can help ease a tension headache.
- Use pain relievers no more than 3 days a week to avoid rebound headaches.
- Stress, poor posture, eye strain, poor sleep and caffeine are common triggers.
- Call 911 for a sudden, explosive headache or the worst headache of your life.
How to relieve a tension headache
To relieve a tension headache, use heat or cold, a pain reliever, rest, water, massage, stretches, posture breaks and relaxation.
1. Apply a heat or cold pack
MedlinePlus lists ice or hot packs among home treatments for tension headaches. The NHS suggests heat or cold packs and a low, firm pillow when neck pain comes with your headache. For timing, see heat or ice for neck pain.
If you'd like to lie back with warmth under your neck, the Thera Pillow is a cervical pillow with air-powered neck traction, heat and vibration massage. Its heat has 3 levels: 104°F, 111°F and 118°F. It's an optional way to relax your neck with heat. Start on the lowest heat level and keep each session short.
A cervical pillow with air-powered neck traction, heat and vibration massage.
£98.002. Take an over-the-counter pain reliever
Aspirin, ibuprofen, naproxen or acetaminophen may relieve a tension headache. Taking pain medicines more than 3 days a week may lead to rebound headaches. Cleveland Clinic advises no more than 10 days in any month. Children under 16 should not take aspirin.
3. Rest and drink water
Healthdirect, Australia's public health service, lists rest as tension headache self-care. Drink water if you haven't had enough, because dehydration is a trigger.
4. Massage your neck and shoulders
Healthdirect suggests massaging your neck. MedlinePlus says massaging sore muscles may also help.
5. Stretch your neck and shoulders
MedlinePlus advises exercising your neck and shoulders often during computer work or other close work. Try trapezius stretches for the muscles between your neck and shoulders.
6. Take posture breaks
Holding your head in one position for a long time, as in computer work, can trigger a tension headache. Practice good posture when reading or working. You can do a chin tuck sitting at your desk.
7. Manage stress
Managing stress is key to treatment, says Cleveland Clinic. Relaxation exercises and meditation help some people. The NHS suggests exercise, yoga and massage.
Tension headache remedies: what the evidence says
Tension headache remedies range from ibuprofen, tested in 12 placebo-controlled studies, to heat packs, which rest on expert advice.
| Remedy | What the evidence says | Good to know |
| Ibuprofen 400 mg | For every 14 people treated, 1 more was pain-free at 2 hours than with placebo; no difference at 1 hour (Cochrane review, 12 studies) | Side effects were no more common than with placebo in these trials |
| Acetaminophen, aspirin, naproxen | Listed as over-the-counter options by MedlinePlus and Cleveland Clinic | Too much acetaminophen can damage your liver |
| Peppermint oil, 10% | In a 1996 trial of 41 people, oil on the forehead and temples eased pain more than placebo within 15 minutes, with no significant difference from 1,000 mg acetaminophen | One small, older study |
| Massage | In a 2015 trial of 56 people, headache frequency fell after massage, and people rated their improvement higher than after a placebo treatment | The placebo treatment also lowered headache frequency in that trial |
| Heat or cold packs | Listed by MedlinePlus, the NHS and healthdirect; no trial figures given | The NHS suggests them when neck pain comes with the headache |
| Relaxation and biofeedback | Listed by MedlinePlus as conservative therapy | Biofeedback may help long-term tension headaches |
What is a tension headache?
A tension headache is the most common type of headache, with dull, pressing pain on both sides of the head. Doctors also call it a tension-type headache.
- Constant mild to moderate pressure and dull pain
- Pressure on your forehead and temples
- Aching or tight scalp, neck and shoulder muscles
Episodic tension headaches occur on fewer than 15 days a month. More than 70% of people in some populations report them. They affect 50% more women than men.
What triggers tension headaches?
Common tension headache triggers are stress, poor posture, eye strain, sleep problems, dehydration and caffeine.
- Stress, anxiety or depression
- Poor posture and neck strain
- Holding your head in one position for a long time
- Eye strain from a screen or documents
- Lack of sleep, sleep apnea or insomnia
- Sleeping in a cold room or with your neck in an awkward position
- Too much caffeine, or caffeine withdrawal
- Jaw clenching or teeth grinding
- Taking pain relievers too often
Muscle tension can make a tension headache worse, but muscle contractions don't cause it, according to healthdirect. Tender trigger points in the neck and shoulders are common with tension headaches. For pain low at the back of your head, see neck pain at the base of the skull. For headaches that start in the neck itself, see can neck pain cause headaches?
How to prevent tension headaches
Enough sleep, screen breaks, good posture, regular exercise and a headache diary can lower your chance of tension headaches.
- Sleep. Get plenty of sleep, and try a different pillow or sleeping position.
- Screens. Take breaks from long reading or screen sessions, because eye strain is a trigger.
- Posture. Better posture may help prevent future tension headaches.
- Movement. Regular physical activity and quality sleep can help.
- Triggers. Keep a headache diary to find your triggers. Keep warm if cold brings them on.
Tension headache vs migraine
A tension headache is a steady pressure on both sides of the head, while throbbing pain on one side, nausea or light sensitivity can point to a migraine.
| Sign | Tension headache | Migraine |
| Pain | Dull pressure or a tight band, not throbbing | Throbbing pain |
| Where | Both sides of the head, face or neck | The front of the head or one side |
| Nausea or vomiting | Usually absent | Feeling sick or vomiting can be a sign |
| Light and sound | No extreme sensitivity | Light or noise can feel painful |
When to see a doctor for a tension headache
See a doctor if you get headaches several times a week, they're severe, or you need pain relievers more than 3 days a week. Also contact your doctor if your headache pattern changes, a treatment stops working, or headaches get worse when you lie down.
Call 911 or go to the ER if you have
- a sudden, explosive or violent headache
- the worst headache you've ever had, even if you get headaches often
- a fever, stiff neck, nausea and vomiting with the headache
- a headache after a head injury
- slurred speech, vision changes, trouble moving your arms or legs, loss of balance, confusion or memory loss
- new headaches, especially if you're older than 50
This article is for general information and isn't medical advice. Talk to your doctor or a physical therapist before starting a new exercise routine, especially if you have an injury or a health condition.
FAQ
How long do tension headaches last?
Tension headaches last from 30 minutes to a week, with an average of 4 to 6 hours. Some go away after about half an hour.
What is a chronic tension headache?
A chronic tension headache means more than 15 headaches a month for 3 months. A doctor may prescribe a preventive medicine, such as a tricyclic antidepressant.
How do you get rid of a stress headache?
Stress headache is another name for a tension headache. The relief steps above apply, plus relaxing activities like exercise, yoga or massage.
Does caffeine help a tension headache?
Pain relievers combined with caffeine can work especially well, according to healthdirect. Too much caffeine, or caffeine withdrawal, can trigger a tension headache. The NHS advises cutting down on tea, coffee and cola.
Sources
- MedlinePlus Medical Encyclopedia, "Tension headache" (U.S. National Library of Medicine; reviewed 27 Oct 2025 by Joseph V. Campellone, MD). https://medlineplus.gov/ency/article/000797.htm (accessed 11 Nov 2026)
- Cleveland Clinic, "Tension Headaches" (medically reviewed, last updated 5 Oct 2026). https://my.clevelandclinic.org/health/diseases/8257-tension-type-headaches (accessed 11 Nov 2026)
- NHS, "Tension headaches" (page last reviewed 1 Aug 2025). https://www.nhs.uk/conditions/tension-headaches/ (accessed 11 Nov 2026)
- healthdirect (Australian Government), "Tension headache" (last reviewed May 2025). https://www.healthdirect.gov.au/tension-headache (accessed 11 Nov 2026)
- MedlinePlus Medical Encyclopedia, "Headaches - danger signs" (U.S. National Library of Medicine; reviewed 27 Oct 2025). https://medlineplus.gov/ency/patientinstructions/000424.htm (accessed 11 Nov 2026)
- World Health Organization, "Migraine and other headache disorders" (fact sheet, 24 Oct 2025). https://www.who.int/news-room/fact-sheets/detail/headache-disorders (accessed 11 Nov 2026)
- Derry S, Wiffen PJ, Moore RA, Bendtsen L. "Ibuprofen for acute treatment of episodic tension-type headache in adults." Cochrane Database Syst Rev. 2015;(7):CD011474. PMID 26230487. https://doi.org/10.1002/14651858.CD011474.pub2
- Göbel H, Fresenius J, Heinze A, Dworschak M, Soyka D. "Effectiveness of Oleum menthae piperitae and paracetamol in therapy of headache of the tension type" (in German). Nervenarzt. 1996;67(8):672-681. PMID 8805113. https://pubmed.ncbi.nlm.nih.gov/8805113/
- Moraska AF, Stenerson L, Butryn N, Krutsch JP, Schmiege SJ, Mann JD. "Myofascial trigger point-focused head and neck massage for recurrent tension-type headache: a randomized, placebo-controlled clinical trial." Clin J Pain. 2015;31(2):159-168. PMID 25329141. https://pubmed.ncbi.nlm.nih.gov/25329141/
