29/06/2026
Here’s a smoother, more reader-friendly version:
How to Perform a Self-Massage for Headaches
If you’re experiencing a tension headache, you can use simple self-massage techniques to help relieve muscle tightness and reduce pain.
1. Base of the Skull (Suboccipital Muscles)
Place your fingertips just below the base of your skull on either side of your spine. Apply gentle pressure and make slow, circular movements for 1–2 minutes.
2. Temples and Forehead
Using your index and middle fingers, massage your temples in small circular motions. Then move to your forehead, gently gliding your fingers upward toward your hairline.
3. Side of the Neck (SCM Muscle)
Locate the large muscle running along the side of your neck (the sternocleidomastoid, or SCM). Gently pinch the muscle between your thumb and fingers and slowly “walk” your grip up and down the muscle to release tension.
Tip: Sit comfortably, relax your shoulders, and breathe slowly throughout the massage. Stop if you experience increased pain, dizziness, or numbness. If your headaches are severe, frequent, sudden, or accompanied by symptoms such as weakness, vision changes, fever, or confusion, seek medical attention promptly.
