Tension-type headache is usually felt as a mild-to-moderate, band-like pressure on both sides of the head. It is often linked to stress, posture or sleep changes. Below are typical features, common triggers, self-care measures and guidance on when to seek medical evaluation.
Tension-type headache commonly presents as a steady, pressing or tightening discomfort that can last from a few hours up to several days. It may occur occasionally (episodic) or frequently (chronic, defined as headache on 15 or more days per month). Unlike some other headache types, it generally does not worsen markedly with routine physical activity.
Typical features include bilateral, non-pulsing pressure or a tight band sensation, usually mild to moderate in intensity. Sensitivity to light or noise may occur but severe nausea or vomiting is uncommon. Diagnosis is mainly clinical—based on the person’s history and a physical exam. Sudden onset of very severe pain, new neurological signs, fever or altered consciousness are red flags that warrant immediate medical assessment.
Frequent triggers include stress, prolonged poor posture, extended screen time, disrupted sleep, dehydration and large changes in caffeine intake. Preventive steps often focus on lifestyle: improving workstation ergonomics, regular sleep patterns, staying hydrated, taking regular screen breaks, structured exercise and stress reduction techniques such as breathing or relaxation exercises.
Day-to-day measures that can help include short breaks during long tasks, neck and shoulder stretches, hot or cold compresses, and regular physical activity. If headaches become more frequent, interfere with daily tasks, or show an unusual pattern, primary care evaluation is appropriate; the clinician may refer to neurology, physical therapy or a pain specialist for further assessment and guidance. For sudden, severe, or rapidly worsening symptoms seek urgent medical attention.
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