How to Prevent and Manage Tension Headaches | Dr. Sudhir Kumar | Apollo Hospitals

Tension headache typically presents as pain at the back of the head. These headaches can be recurrent, and in severe cases, may occur almost daily. They significantly affect quality of life—making it hard to focus at work or school, disrupting sleep, and straining relationships with friends and family. Overall, it can be a very debilitating condition.
The primary cause, as the name suggests, is tension—both mental and physical. Mental stress is extremely common today. Rarely does a patient say, “Doctor, I have no stress.” Stress can arise from work, relationships, or financial concerns. When excessive, it can trigger tension headaches.
Physical tension is another key factor. Long, sedentary working hours—especially spent on laptops, tablets, or phones—strain the neck and occipital muscles, which can trigger headaches.
Sleep deprivation is also a major contributor. Sleep is a powerful healer, and most people today are sleep-deprived, getting only 4–5 hours instead of the recommended 7–9. This lack of rest contributes to headache frequency.
Overworking is another issue. While some glorify working 70 hours a week, such routines—especially 13–14-hour days—can wear the body down and increase tension in muscles, leading to headaches.
Finally, insufficient physical activity plays a role. Only 30–40% of people meet the guideline of 300 minutes of moderate exercise per week. Whether it’s aerobic movement like walking or basic stretching, lack of physical movement increases the risk of tension headaches.
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Apollo Hospitals is the leading multi-specialty hospitals group in India. It is also present in several countries in the Asia-pacific region. Over 8000 doctors provide best in class treatment at the groups 70+ hospitals in 27 cities.
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