A Stretch to Get Rid of Your Tension Headache - and to Keep Your Headaches From Coming Back

You know the feeling.

You're working in front of your computer and you feel that all-too-familiar tightness beginning to squeeze your neck.

It's a sign that a tension headache is coming on.

The next time that happens, don't reach for the Advil. Do the behind-the-back stretch instead.

It can be done sitting or standing.

If you're going to sit, make sure you have a chair with backing that comes halfway up your back.

Hook your arms over the back of the chair and pull your shoulder blades together.

If you're standing, assume the military position:

  • head up
  • shoulders back
  • stomach tight

    • As you do this, make sure you stick your chest out. As this is very important, you should exaggerate a little bit - and make sure you keep you head up, too.

    Pull your shoulder blades together until you feel a pull in your shoulder joints. Don't go overboard on this; you don't want to cause any pain.

    Now hold this stretch for three full minutes (don't cheat and quit early; the length of this stretch is very important).

    At the end of this stretch, you should feel your back muscles loosen a bit; you may even feel a warm rush of blood up the back of your neck.

    Take breaks throughout the day to perform this stretch - it will help a lot!

    Paul Bacho is a certified athletic trainer in Cleveland, Ohio with over 27 years treating patients with chronic pain.

    He's also co-author of "How to Get Permanent Relief From Chronic Tension Headaches," a holistic program that he's used to help hundreds of people get rid of tension headaches.

    For more information, visit his site at http://www.tensionheadaches.com