Self-massage steps to relieve tension headaches
Tension headaches increase when you are under pressure, exposed to environmental pollution, weather changes or have other illnesses. In this case, you should perform a head massage yourself to relieve pain and maintain normal activities and work.
Tension headaches are the most common type of headache, and are mild to moderate in severity. Signs and symptoms of this type of headache include: a dull ache, aching, a feeling of tightness or pressure in the forehead or on the sides and back of the head, and pain in the scalp, neck, and shoulder muscles.
Tension headaches are divided into two main types, episodic and chronic.
For the episodic type, it can last from 30 minutes to a week, regularly occurring less than 15 days a month for at least three months.
Chronic tension headaches are headaches that last for hours and may be constant. If headaches occur 15 or more days a month for at least three months, they are considered chronic.
2. Benefits of head massage
Tension headaches cause difficulty sleeping, reduce concentration, and affect daily activities and work. Treatment often focuses on developing healthy habits, using medications, and non-addictive measures, including massage.
American massage expert Sarah Monreal said that head massage is very beneficial for cases of headaches and migraines caused by stress. In addition, head massage also has the effect of nourishing the scalp, improving blood circulation in the head and neck, stimulating hair growth.
Some specific benefits of head massage:
-Support to reduce blood pressure
A 2016 study by Korean scientists found that 15-minute and 25-minute head massages could reduce systolic and diastolic blood pressure in female participants.
This may be because head massage helps promote blood circulation, which has a positive effect on relaxing the blood vessels and neck muscles.
- Reduces symptoms of tension headaches
Tension headaches cause contractions, often in 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 massage has on the muscles in the neck.
3. How to massage your head yourself
To give yourself a head massage, you can follow these steps:
Sit in a comfortable chair. If you are using essential oils, consider wearing a towel around your neck and the chair to avoid getting any water or oil on yourself. Begin by applying light to medium pressure to your head with your fingertips or a massage tool. If you are using essential oils, dip your fingertips in the oil and then begin massaging. Move around your scalp in small circular motions. Massage for at least 5 minutes, making sure to cover your entire head. You can wash out the oil 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 scent and added benefits of essential oils, it's a good idea to choose one that won't clog pores, like almond or jojoba oil.
In addition, a note for essential oils is that you need to dilute the essential oil with a base oil or carrier oil before using it on your skin. You can also test your skin 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 any signs of an allergic reaction such as a rash, irritation, or discomfort appear, remove the bandage immediately and wash the area with soap and water. Discontinue use of the essential oil.
If you don't experience any irritation within 24 hours, the essential oil is probably safe to use.
If you are pregnant or breastfeeding, you should not use essential oils on your own. You should consult your doctor before using any essential oils to avoid oils that may be harmful to the fetus.