Natural Remedies for Tension Headaches

A man getting his head massaged
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Tension headaches are the most common type of headache. They usually cause a mild to moderate dull, achy pain. The pain can feel like a tight band around the entire head or occur in a specific area, such as the back of the neck or the base of the skull. Accompanying symptoms may include tenderness in the scalp, neck, and shoulders, fatigue, irritability, and difficulty sleeping.

A number of factors can trigger tension headaches, including stress, insomnia, changes in sleep routine, depression, anxiety, skipping meals, poor posture, certain medications, physical inactivity, clenching or grinding teeth, or being in an uncomfortable body position for a prolonged time.

In addition, conditions affecting the muscles or joints of the neck and shoulders and hormone fluctuations related to pregnancy, menstrual periods, or menopause can trigger headaches.

Occasionally, headaches may indicate a severe medical condition such as a brain tumor or rupture of a weakened blood vessel, called an aneurysm. That's why if you are experiencing headaches, it's important to see your healthcare provider for an evaluation.

Natural Remedies

Complementary and alternative therapies are popular among people with headaches. In a survey published in the journal Headache, 110 people with chronic tension headaches were interviewed about their use of complementary and alternative therapies. Forty percent of people had used natural therapy in the past, the most popular being chiropractic (21.9 percent) followed by acupuncture (17.8 percent) and massage (17.8 percent). Only 41.1 percent of those interviewed, however, perceived complementary and alternative therapies as being beneficial.

Although studies have been conducted on acupuncture, chiropractic, and massage, there haven't been enough well-designed placebo-controlled studies to be able to conclude that any of these therapies are effective for headaches. Here is more information about each therapy.


According to traditional Chinese medicine, pain results from blocked energy along energy pathways of the body, which are unblocked when acupuncture needles are inserted along these invisible pathways.

Although we don't know exactly how acupuncture works, some of the theories proposed are that acupuncture releases natural pain-relieving opioids, sends signals that calm the sympathetic nervous system, and triggers the release of neurotransmitters (brain chemicals) and hormones.

An acupuncture treatment generally costs between $60 and $120. Acupuncture is tax-deductible (it's considered a medical expense) and some insurance plans pay for acupuncture.

Be sure to speak with your healthcare provider before trying acupuncture. Side effects may include soreness, bruising, or bleeding at the needle location. Acupuncture may also cause temporary tiredness. Although rare, the needle may break or injure an internal organ or structure. Acupuncture may not be safe if you have a bleeding disorder or are taking "blood-thinning" medication.

If you want to try acupuncture, plan ongoing one to three times a week for several weeks initially.


Doctors of chiropractic are healthcare professionals that focus primarily on disorders of the musculoskeletal and nervous systems and the effects of these disorders on overall health.

Emphasizing the healing power of the body, chiropractic is a hands-on approach most often used for neuromuscular complaints, such as back and neck pain, joint pain, and headaches.

The hallmark of chiropractic care is the "spinal manipulation", which is also called a "chiropractic adjustment." The purpose of the adjustment is to restore joint position and mobility by manually applying a controlled force to a restricted joint.

This restores proper function, relieves pressure on the surrounding nerves, reduces pain and muscle tightness, and allows tissues to heal.

Side effects may include mild soreness, which should resolve within one to two days. People with osteoporosis, a history of spinal surgery, vascular disease, stroke, or symptoms of nerve damage such as numbness, tingling, or loss of strength should consult their healthcare provider before seeking chiropractic.

Many doctors of chiropractic also use other therapies, such as ultrasound, electric stimulation, massage, or soft tissue manipulation.

Massage Therapy

Massage therapy is the application of pressure to the muscles and soft tissues of the body for relaxation and health.

It is used for a variety of conditions such as stress-related illness, sleep disorders, pain, headaches, high blood pressure, diabetes, post-operative swelling, and depression.

Massage therapy by a trained and licensed therapist is generally safe. Be sure that your massage therapist has your complete health history. People with cancer, recent or unhealed fractures, osteoporosis, rheumatoid arthritis, deep vein thrombosis, cancer, recent heart attack, burns or open wounds, or who are pregnant should speak to their healthcare provider before having a massage.

Side effects of massage may include temporary soreness, pain, and fatigue. Very rarely, massage may cause internal bleeding, temporary paralysis, and nerve damage, usually resulting from massage by an improperly qualified person.

Other Natural Remedies

  • Aromatherapy
  • Biofeedback
  • Hypnosis
  • Herbs
  • Mind-body Techniques
  • Prolotherapy
  • Reflexology
  • Therapeutic Touch

Seek medical attention immediately, especially if you experience the following symptoms or any other symptom that concerns you:

  • Severe, sudden headache
  • Fever, stiff neck, rash, confusion, seizures, double vision, difficulty speaking, weakness, or numbness
  • Headache after a head injury
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Levin M. Herbal treatment of headacheHeadache. 2012;52 Suppl 2:76–80. doi:10.1111/j.1526-4610.2012.02234.x

  2. Zhu H. Acupoints Initiate the Healing ProcessMed Acupunct. 2014;26(5):264–270. doi:10.1089/acu.2014.1057

  3. Zhang R, Lao L, Ren K, Berman BM. Mechanisms of acupuncture-electroacupuncture on persistent painAnesthesiology. 2014;120(2):482–503. doi:10.1097/ALN.0000000000000101

  4. Ernst G, Strzyz H, Hagmeister H. Incidence of adverse effects during acupuncture therapy-a multicentre surveyComplement Ther Med. 2003;11(2):93–97. doi:10.1016/s0965-2299(03)00004-9

  5. Bryans R, Descarreaux M, Duranleau M, et al. Evidence-based guidelines for the chiropractic treatment of adults with headacheJ Manipulative Physiol Ther. 2011;34(5):274–289. doi:10.1016/j.jmpt.2011.04.008

  6. Quinn C, Chandler C, Moraska A. Massage therapy and frequency of chronic tension headachesAm J Public Health. 2002;92(10):1657–1661. doi:10.2105/ajph.92.10.1657

  7. Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle functionJ Athl Train. 2005;40(3):174–180.

Additional Reading

By Cathy Wong
Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health.