Tension Headache: Acupressure Points & Self-Care

A tension headache is the most common type of headache. It feels dull and pressure-like, not throbbing, like a tight band or vise around the head, and is often worse in the scalp, temples or back of the neck. It happens when neck and scalp muscles become tense, for example when the head is held in one position for a long time.

Traditional use: in TCM, points such as LI-4, LR-3 and EXT-2 are traditionally used for tension headache. What research says: a 2016 Cochrane review found that acupuncture is effective for frequent episodic or chronic tension-type headache, with a smaller advantage over sham acupuncture than over usual care alone. The review studied needle acupuncture by a practitioner, not self-applied acupressure.

Recognizing Symptoms

Physical Symptoms

  • Dull, pressure-like pain
  • A tight band around the head
  • Pain in the scalp, temples or back of the neck

Primary Points for Tension Headache

Select a point to learn more.

Additional Support Points

Select a point to learn more.

Self-Care Acupressure Routines

Tension Headache Routine (5-10 minutes)

  1. Find a quiet space, sit comfortably, and close your eyes
  2. Take 5 slow, deep breaths
  3. Press LI-4 for 1 minute each hand, then LR-3
  4. Gently massage EXT-2 in small circles
  5. For shoulder tension: add GB-21; for temple pain: add EXT-5

Back-of-Head Headache Routine (5-10 minutes)

  1. Sit upright with neck and shoulders relaxed
  2. Locate the hollow at the base of your skull and massage BL-10 with firm circular motions
  3. Press GV-16 gently but steadily for 1 minute
  4. Massage SI-3
  5. Optional: add LU-7 or KI-3

Everyday Considerations

Home care

  • Rest: Get plenty of sleep and rest
  • Massage: Massaging sore muscles may help
  • Warmth: Keep warm if the headache comes with cold

Pregnancy

  • Traditionally avoided during pregnancy: LI-4, GB-21, LU-7. Skip these points if you are or may be pregnant.

When to Seek Medical Care

Contact a health care provider if

  • Your headache patterns or pain change
  • Treatments that once worked no longer help
  • You need pain medicine more than 3 days a week: taking it that often may lead to rebound headaches