Can self massage help with headaches?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Self-massage provides considerable relief from tension headaches by employing basic yet effective measures. Applying circular pressure to the temples helps release the tension in the temporal musculature. Massage of the scalp helps to decrease the tightness of the suboccipital tissues, which cause pain in the head. I have had success with these techniques over the past twenty years of working with clients. When combined with neck stretches, the likelihood of recurrence is effectively prevented.
Temple Pressure
- Place middle fingers on temples applying light circular pressure
- Gradually increase to medium pressure over two minutes
- Move fingers along hairline toward forehead
- Relieves tension from screen use or stress
Scalp Release
- Grip hair sections gently at roots near skull base
- Apply upward traction for ten seconds per section
- Cover entire scalp moving from neck to crown
- Releases tension in suboccipital muscles
Neck Stretches
- Tilt head sideways applying gentle opposite pressure
- Hold thirty seconds per side for sternocleidomastoid stretch
- Rotate chin toward shoulder holding twenty seconds
- Combine with massage for lasting relief
Consistent techniques lead to long-term relief from headaches. Since it is recommended to practice techniques at least three times per week, many experience a decrease in frequency within two weeks. Clients are taught five-minute techniques to practice during work breaks. Tracking headache records provides the person with information about specific techniques that are effective for them.
Timeliness adds efficacy. Use the instructions as soon as headaches start, rather than waiting until they reach their peak intensity. Evening sessions lessen next-day tension. Tennis balls are in my office to respond to the need immediately. Avoid pressure during a migraine attack, when the skin sensitization phenomenon is most likely to occur.
Fluid intake and posture enhance these methods. Being dehydrated worsens headache symptoms. When working on a computer, ensure you maintain a neutral position for your neck. I encourage desk workers to incorporate micro-stretches at least once per hour. I find that combining massage with lifestyle changes promotes long-lasting relief.
Read the full article: 10 Essential Self Massage Techniques for Relief
