Last updated: October 2026
A tension headache feels like pressure or a tight band on both sides of your head, sometimes spreading to your face or neck. Stress, poor sleep and caffeine are common causes. Paracetamol or ibuprofen, relaxation, massage and better sleep usually help. They aren’t a sign of anything serious, but see a GP if they’re frequent.
Below: symptoms, causes, how to get rid of a tension headache, prevention, tension headache vs migraine, and when to get urgent help.
Tension headache symptoms
- Pain on both sides of your head, face or neck
- A feeling of pressure, or a tight band around your head
- Tender scalp, neck or shoulders
- You can usually carry on with daily activities
- Lasts at least 30 minutes, sometimes several days
What causes tension headaches?
| Trigger | Read more |
|---|---|
| Stress | Stress symptoms |
| Poor sleep | How to sleep better |
| Caffeine, or cutting it suddenly | Caffeine |
| Tight neck and shoulders, often from desk work | Work habits |
| Skipping meals and not drinking enough | Regular meals |
| Taking painkillers too often | See below |
How to get rid of a tension headache
- Take paracetamol or ibuprofen, following the pack.
- Drink a glass of water and have something to eat.
- Massage your neck, shoulders and temples.
- Use heat or cold on a stiff neck.
- Step away from screens for 10 minutes and get some fresh air.
- Breathe slowly and drop your shoulders. See box breathing.
- Gentle stretches: slowly tilt your ear towards each shoulder.
Many people make a slow neck and shoulder massage part of their wind-down. Our CBD Balm, Muscle and Joint Support is made for massage. See how to use CBD balm.
How to prevent tension headaches
- Manage stress with regular exercise, yoga or relaxation. See how to relieve stress.
- Improve your sleep. See insomnia.
- Cut down on caffeine gradually: tea, coffee and cola.
- Check your posture and set up your desk and screen at eye level.
- Use a low, firm pillow if your neck is stiff in the morning.
- Eat regularly and drink water through the day.
- Keep a headache diary to spot triggers.
Magnesium contributes to normal muscle function and the normal functioning of the nervous system. Our Magnesium Glycinate Sleep Complex is an evening drink many people use to wind down. For migraine specifically, see magnesium for migraines.
Tension headache or migraine?
| Tension headache | Migraine | |
|---|---|---|
| Where | Both sides, like a tight band | Often one side |
| Feels like | Pressure or ache | Throbbing |
| Other symptoms | Usually none | Feeling sick, sensitive to light or noise, sometimes visual aura |
| Daily life | Can usually carry on | Often need to lie down |
See CBD and migraines.
Painkillers: use with care
Taking painkillers too often or for a long time can cause “medication overuse” or rebound headaches. If you’re taking them on many days each month, speak to a GP or pharmacist about how often is safe. Don’t give aspirin to under-16s.
When to see a GP or get urgent help
See a GP if headaches happen several times a week, are severe, don’t improve with painkillers and relaxation, throb on one side, or come with feeling sick or sensitivity to light. Get urgent advice from NHS 111 for a severe headache with jaw pain when eating, blurred or double vision, a sore scalp, or numbness or weakness. Call 999 for a sudden, extremely painful headache, or one with confusion, speech or vision problems, or after a head injury.
Screen strain? See blue light glasses.
FAQs
What does a tension headache feel like?
Pressure or a tight band on both sides of your head, sometimes spreading to your face, neck or shoulders.
How do you get rid of a tension headache fast?
Take paracetamol or ibuprofen, drink water, massage your neck and temples, use heat on a stiff neck, and step away from screens.
Can stress cause tension headaches?
Yes. The NHS lists stress as a common cause, along with sleep problems and caffeine.
How long do tension headaches last?
At least 30 minutes, and sometimes several days.
Are tension headaches serious?
They aren’t usually a sign of anything serious. Get urgent help for a sudden, severe headache or one with vision, speech or weakness symptoms.
Sources
- NHS. Tension headaches.
- NHS. Headaches.
- Bendtsen L (2000). Central sensitization in tension-type headache: possible pathophysiological mechanisms. Cephalalgia.
- NHS. Stress.
This guide is general information, not medical advice. Evopure makes the CBD Balm and Magnesium Glycinate Sleep Complex.
