Why could fatigue be a trigger for tension-type headaches?
Fatigue can be referred to either a decline in performance in both physical or mental performance over a task.
Repetitive manual tasks, prolonged activity, lifting and carrying heavy items or sustained postures are known to cause physical fatigue.
Read more here: (Lu et al., 2019) - Interventions to mitigate fatigue induced by physical work: A systematic review of research quality and levels of evidence for intervention efficacy
Fatigue was found to be a common symptoms across patients with common mental disorders such as anxiety, depression and stress!
This means, fatigue can increase head and neck muscle tension which send pain signals to the brain. This consistent nociceptive input can trigger the headaches! Especially in those with chronic tension-type headaches.
People with tension-type headache have sensitive muscles due to central sensitisation. This is when our nervous system becomes extra sensitive to the pain signals that we receive from a stimulus.
But don’t worry! There are a few self management tips you can try at home!
1. Energy management.
As obvious as that may sound, sometimes we may not realise how much we are overworking ourselves. Try to make a conscious effort to incorporate short but frequent breaks during those lengthy tasks. Prioritise sleep - it is recommended to have 7-9 hours per night to allows the body to fully recover. And finally, leave time to do things we enjoy. Whether that is a sport, a hobby or even just sitting outside in the sun.
Although there is not much research that is specifically directed to the effectiveness on those with tension-type headaches, it is proven to improve fatigue in individuals.
Read more here: Casson et al., 2023) - The effectiveness of activity pacing interventions for people with chronic fatigue syndrome: a systematic review and meta-analysis
2. Physical activity.
Moving your body is known to reduce stress and anxiety, improvements in sleep, mood, inflammation and overall wellbeing. Become consistent with an sport that you enjoy or even go out for a walk and coffee date with a friend.
Read more here: (Krøll et al., 2021) - Manual joint mobilisation techniques, supervised physical activity, psychological treatment, acupuncture and patient education for patients with tension-type headache. A systematic review and meta-analysis
3. Meditation.
Recent research show that meditation not only reduces stress but leads to improved learning, memory and perception of fear. There are many videos or apps online to guide you. Try to incorporate it within your daily life.
Read more here: (Ma et al., 2017) - The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
Read more here: (Gopichandran et al., 2024) - Effectiveness of Progressive Muscle Relaxation and Deep Breathing Exercise on Pain, Disability, and Sleep Among Patients With Chronic Tension-Type Headache: A Randomized Control Trial
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