Here’s a fingertip massage from Elliot Greene, past president of the American Massage Therapy Association, that should help ease the pain of tension headaches.
Start by placing your fingertips on your scalp, with your left hand on the left side of your head and your right hand on the right side. Press down gently, and move the scalp back and forth about a half-inch. “Your fingers shouldn’t slide across the skin,” Greene says. “They should be moving the scalp itself.” After a few seconds, move your fingertips farther back on the scalp and repeat. Do this until you have massaged the entire scalp from front to back. Make sure to massage the sides of your head above and around the ears.
Next, grasp a small amount of hair in one hand. Gently lift the hair away from your scalp and twist it slightly. This will stimulate the scalp, Greene says, and should help relieve tension. Repeat until you’ve covered the whole scalp.
Now use your fingertips to massage your temples and forehead. Make small circles as you massage. Do this for several minutes or until you feel the headache subsiding. You can also rub the back of your neck, especially at the base of the skull.
You can finish the massage with a shoulder rub. Use your right hand to grasp the muscle on your left shoulder and squeeze lightly for several seconds. Release and squeeze several times. Then switch sides, with your left hand grasping your right shoulder. Greene says you should breathe deeply and regularly during the entire massage, so you don’t build up more tension.