May
Which muscles cause tension headaches?
Tension headaches are caused by cramped muscles in your neck, shoulders and face. The suboccipital neck muscles, trapezius, temporalis and masseter muscles are the main culprits. These muscles become tense due to stress, poor posture and screen work, causing painful headaches that are often accompanied by nausea and other unpleasant side effects.
Which neck muscles most commonly cause tension headaches?
The suboccipital muscles at the back of your skull base most commonly cause tension headaches. These small but powerful muscles connect your upper cervical vertebrae to your occiput and quickly become cramped with forward-bent postures.
The trapezius muscle, which runs from your skull to your shoulders, also plays an important role in headaches. When this muscle becomes tense due to stress or poor posture, the pain radiates to your occiput and temples. The levator scapulae muscle, which lifts your shoulder blade, causes pain that pulls upward to your neck and occiput.
The sternocleidomastoid muscle on the side of your neck can trigger headaches that extend to your forehead and around your eyes. This muscle becomes particularly tense during prolonged head turning or when sleeping in an incorrect position.
These neck muscles are anatomically connected via fascial chains and nerve pathways, allowing tension in one muscle to easily transfer to other muscles and cause headaches.
How do you recognize which facial muscles contribute to your headache?
The temporalis muscle at your temples becomes tense when you chew, clench your teeth or experience stress. You can feel this muscle by placing your fingers on your temples and squeezing your jaws together.
The masseter muscle, your main chewing muscle, causes headaches when it becomes overloaded from teeth grinding or chewing gum. You can feel this muscle by placing your fingers under your cheekbones and pressing your jaws together.
The pterygoid muscles, located deep in your jaw, become tense with chronic jaw tension and cause headaches that radiate to your temples and forehead. Jaw tension and teeth grinding, especially at night, keep these muscles constantly active.
Test yourself: place your fingers on your temples and clench your jaws together. Do you feel tension or pain? Also check if you unconsciously hold your teeth together during the day. Pain when opening your mouth or when chewing indicates tense jaw muscles that can cause headaches.
Why do shoulder muscles also cause headaches?
Shoulder muscles cause headaches through referred pain patterns via connected nerve pathways and muscle chains. The upper trapezius muscle radiates pain to your occiput, temples and even your eyes when it becomes tense.
The rhomboid muscles between your shoulder blades pull on your shoulders and neck when they are cramped. This tension works upward through your neck muscles and causes headaches at the back of your head.
The serratus anterior muscle, which connects your ribs to your shoulder blade, affects your breathing and posture. Tension in this muscle causes a forward-bent posture, which puts extra pressure on your neck muscles and causes headaches.
Poor workplace ergonomics significantly worsens these problems. A monitor that’s too low, poor sitting posture or prolonged shoulder elevation due to stress keeps these muscles constantly tense. The result is a vicious cycle of muscle tension that pulls from your shoulders to your head and causes headaches there, with side effects such as neck stiffness and concentration problems.
Which daily habits make muscle tension in your head and neck worse?
A forward-bent posture during screen work is the biggest culprit for muscle tension and headaches. Your head weighs approximately 5 kilograms, but with a forward-bent posture this load can increase to 25 kilograms on your neck muscles.
Chronic stress keeps your muscles constantly tense, especially your jaw, neck and shoulder muscles. Poor sleep posture, such as sleeping on your stomach or with too many pillows, causes your neck muscles to remain cramped all night.
Other habits that worsen muscle tension include:
- Prolonged phone calls with your phone clamped between ear and shoulder
- Teeth grinding or clenching your jaws during concentration
- Irregular meals that cause blood sugar fluctuations
- Drinking too little water, which can cause muscle cramps
- Sudden movements or incorrect lifting movements
To prevent muscle tension: position your screen at eye level, take a break every 30 minutes to move your neck and shoulders, practice relaxation techniques and ensure an ergonomic workplace. Regular exercise and stretching keep your muscles supple and reduce the chance of headaches.
How Ruggensteun helps with tension headaches caused by muscle tension
We treat tension headaches by addressing the underlying muscle tension through specialized chiropractic techniques. Our approach focuses on restoring the natural alignment of your spine and improving nerve communication.
Our specialized treatments include:
- Y-strap treatment: creates decompression in intervertebral discs and relaxes deep neck muscles
- CFR (Cranial Facial Release): relieves tension in facial and jaw muscles
- Dry needling: treats specific trigger points in tense muscles
- Chiropractic adjustments: restore joint mobility and nerve function
- Posture and movement advice: prevents recurring muscle tension
Benefits of our treatment:
- Direct relief from muscle tension and headaches
- Addressing the cause, not just the symptoms
- No side effects like with medications
- Quick appointment availability for acute complaints
- A holistic approach for long-lasting results
Do you suffer from regular tension headaches? Discover more about our headache treatments or make an appointment directly for a thorough analysis of your muscle tension. Visit our website for more information about our specialized techniques and how we can help you break the cycle of headaches and muscle tension.
Frequently Asked Questions
How long does it take before I notice improvement after treatment of my tension headaches?
Most patients experience relief from acute muscle tension within 24-48 hours after the first treatment. For long-lasting results, usually 3-6 treatments are needed, depending on how long you have had complaints. Chronic tension headaches that have been present for months usually need more time than acute complaints.
Can I do exercises myself to reduce muscle tension in my neck and shoulders?
Yes, regular neck and shoulder stretches can be very effective. Try rolling your shoulders backward 10 times every 2 hours, gently turning your head left and right, and bringing your chin to your chest for 15 seconds. However, avoid forceful movements if you have acute headaches.
What is the difference between tension headaches and migraine in terms of muscle tension?
Tension headaches are caused by cramped muscles and feel like a tight band around your head, while migraine is neurological and often feels throbbing. With tension headaches, muscle relaxation and posture improvement help, while migraines require different treatments. Sometimes both types of headaches can occur simultaneously.
Is it normal for my headaches to get worse during stressful periods?
Yes, that is very normal. Stress causes you to unconsciously tense your jaw, neck and shoulder muscles, which worsens the muscle tension that causes tension headaches. Stress management through breathing exercises, regular breaks and relaxation techniques can help break this cycle.
Which ergonomic adjustments in my workplace have the greatest impact?
The three most important adjustments are: placing your screen at eye level (top of screen at eye level), using a supportive office chair with good lumbar curve, and keeping your keyboard and mouse at elbow height. These simple changes significantly reduce the load on your neck muscles.
How do I know if my headache is caused by teeth grinding?
Signs of teeth grinding are: stiff jaws when waking up, worn teeth, pain when chewing, and headaches that start in your temples. Your partner often notices the grinding at night. A teeth guard can help, but treatment of the underlying muscle tension is essential for lasting relief.
When should I seek professional help for my tension headaches?
Seek help if your headaches occur more than 2-3 times per week, if self-care doesn't help after 2 weeks, or if the headaches interfere with your daily activities. Also with sudden, severe headaches or headaches with fever, dizziness or vision problems, you should contact a healthcare provider immediately.
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