Massage therapy · Kitchener–WaterlooHeadaches

Stress and Tension - Stress and tension are something people don't always deal with well. Stress is one of the common causes of tension headaches, along with sleep problems and caffeine (NHS, 2025).

Allergies - Some people find that headaches are triggered when they are exposed to allergens such as pet dander, certain foods, pollen or smoke.

Alcohol Consumption - They don't call it 'the morning after' for no reason. Drinking too much alcohol is a common cause of headaches (NHS, 2024a), and heavy or binge drinking is harmful to your health.

Sinus Infections or Sinusitis - Sinusitis is swelling of the sinuses, which are small, empty spaces behind your cheekbones and forehead that connect to the inside of the nose. It is usually caused by an infection and is common after a cold or flu. As well as a headache, it can cause pain, swelling and tenderness around your cheeks, eyes or forehead, and a blocked or runny nose (NHS, 2024b).

No two headaches are the same, so it's essential that you understand the causes, how your body reacts, and recognise triggers that could contribute to your headaches. Keeping a headache diary might help you work out what triggers your headaches (NHS, 2024a; NICE, 2012).

Things you can do yourself include drinking plenty of water, trying to relax, not skipping meals, not sleeping more than you usually would, not straining your eyes for a long time (for example by looking at a screen), and avoiding alcohol (NHS, 2024a). Getting plenty of rest helps if you also have a cold or flu (NHS, 2024a).

The NHS says that painkillers such as paracetamol, ibuprofen or aspirin can be used for headaches, that paracetamol is the first choice if you are pregnant, and that children under 16 should not take aspirin (NHS, 2024a; NHS, 2025). (This medicine information comes from the NHS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.) Taking painkillers for headaches too often or for a long time can itself cause headaches, known as medication overuse or "rebound" headaches (NHS, 2025; NICE, 2012).

For people who get regular or severe headaches, the answer may not be as simple as taking a couple of painkillers when a flare-up occurs. See your family doctor or nurse practitioner if you regularly get headaches, if a headache is not getting better or is getting worse after treating it yourself, or if you get headaches several times a week (NHS, 2024a; NHS, 2025). Your family doctor or nurse practitioner can help work out the cause of the headaches and plan your treatment.

Once the cause has been identified, this gives you the information you need to change your lifestyle. For instance, if you find that certain things trigger your headaches, you can try to avoid them (NHS, 2026).

For tension headaches, activities that help you relax, such as exercise, yoga and massage, may help, and if you have neck pain with your headaches, a low, firm pillow and heat or cold packs may help (NHS, 2025). Rest and good sleep habits may also help, as sleep problems can cause tension headaches (NHS, 2025). I can look closely at your posture and at any muscle tension in your neck and shoulders, as bad posture is one of the common causes of headaches (NHS, 2024a).

Options outside my scope

• Acupuncture: a treatment in which fine needles are inserted into the skin, which may be considered to help prevent chronic tension-type headaches or migraine (NICE, 2012; NHS, 2026).
• Preventive medicines: prescription medicines that your family doctor or nurse practitioner may suggest to help prevent frequent tension headaches or migraine attacks (NHS, 2025; NHS, 2026).

How I can help (see the My Approach tab)

A sudden, severe headache, or a headache with any of the signs in When to Get Urgent Help, needs 911 or the emergency room, not massage.