Steps for self-massage to relieve tension headaches.

Tension headaches are the most common type of headache, ranging from mild to moderate. Signs and symptoms include: dull ache, headache, a feeling of tension or pressure on the forehead or sides and back of the head, scalp pain, and pain in the neck and shoulder muscles.

Tension headaches are divided into two main types: episodic and chronic.

For intermittent episodes that can last from 30 minutes to a week, they typically occur less than 15 days a month for at least three months.

Chronic tension headaches are a type of headache that lasts for hours and can be continuous. If the headaches occur 15 or more days each month for at least three months, they are considered chronic.

2. Benefits of head massage

Tension headaches can lead to difficulty sleeping, reduced concentration, and negatively impact daily life and work. Treatment typically focuses on establishing healthy habits, using medication, and employing non-addictive methods, including massage.

According to American massage expert Sarah Monreal, head massage is very beneficial for headaches and tension headaches. In addition, head massage nourishes the scalp, improves blood circulation in the head and neck, and stimulates hair growth.

Some specific benefits of head massage:

ButHelps lower blood pressure.

A 2016 study by South Korean scientists found that head massages lasting 15 and 25 minutes could lower systolic and diastolic blood pressure in female participants.

This may be because head massage helps promote blood circulation, positively impacting the relaxation of blood vessels and neck muscles.

- Reduces symptoms of tension headaches.

Tension headaches cause muscle spasms, commonly affecting the muscles of the face, neck, and scalp.

According to the American Massage Therapy Association, head massage can help reduce the intensity, duration, and frequency of tension headaches. This may be due to the relaxing effect of massage on the neck muscles.

3. How to self-massage your head

To massage your head yourself, you can follow these steps:

Sit down in a comfortable chair. If you're using essential oils, remember to drape a towel around your neck and over the chair to prevent getting water or oil on yourself. Begin by applying light to medium pressure to your scalp with your fingertips or a massage tool. If you're using essential oils, dip your fingertips in the oil, then massage. Move around your scalp in small circular motions. Massage for at least 5 minutes, ensuring you cover your entire head. You can wash the oil off with shampoo.

4. What are the best essential oils for head massage?

While you can perform a head massage without essential oils, if you enjoy the aroma and added benefits of essential oils, opt for non-comedogenic options like almond or jojoba oil.

Additionally, a note regarding essential oils is that you need to dilute them with a carrier oil or base oil before applying them to the skin. You can also test your skin's reaction to this mixture by:

Wash your forearm with mild, unscented soap, then pat dry. Apply a few drops of diluted essential oil to a small area of ​​skin on your forearm. Cover the area with a bandage and keep it dry for 24 hours.

If there are any signs of an allergic reaction, such as a rash, irritation, or discomfort, immediately remove the bandage and wash the area with soap and water. Stop using essential oils.

If you don't experience any irritation within 24 hours, the essential oil may be safe to use.

If you are pregnant or breastfeeding, you should not use essential oils without consulting a doctor first to avoid any potential harm to the fetus.