Home / 健康 / 健康全般 / 頭痛 / 頭が重い…は緊張性頭痛!?緊張性頭痛の症状、原因、解消法
頭痛の男性
頭痛の男性

頭が重い…は緊張性頭痛!?緊張性頭痛の症状、原因、解消法

頭痛の男性

あまり耳慣れない「緊張性頭痛」しかし頭痛の割合としては偏頭痛よりも多いのがこの緊張性頭痛なのです。

最近頭が重だるい…なんだか頭が締め付けられているようだ…そう感じたことはありませんか?それは緊張性頭痛かもしれません。ズキズキと痛む、といったような一般的な頭痛のイメージとは症状が違うため、緊張性頭痛だと気づかない方も少なくありません。

緊張性頭痛とはどのようなものなのか。どのように対処すればいいのか。これからご紹介したいと思います。

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緊張性頭痛の症状

頭痛の男性

緊張性頭痛の症状には次のようなものがあります。

  • にぶい痛みがおきる
  • 頭が重だるい
  • 頭を締め付けられるような感じがする
  • 頭に何かをかぶったような感じがする
  • 左右差はなく、頭全体や後頭部に痛みを感じる
  • 頭痛が数時間~数日、ひどい場合は毎日と長時間続く
  • 吐き気や嘔吐はしない
  • 目の疲れ、めまい、だるさを伴う
  • 動いても頭痛はひどくならない
  • 首や肩のこりを伴う

緊張型頭痛の原因

緊張性頭痛の原因には筋肉の緊張と、精神的なストレスが大きく関わっています。

具体的にはどのようなことが緊張性頭痛の原因になるのか見てみましょう。

筋肉の緊張による緊張性頭痛

筋肉が緊張すると筋肉の血流が悪くなり、血管に老廃物がたまります。
老廃物がたまった部分を中心に炎症がおこり、痛みの原因物質となるプロスタグランジンなどが生成され、緊張性頭痛となってあらわれます。

筋肉を緊張させてしまう原因には、次のようなものがあります。

  • 長時間同じ姿勢でいる
  • 無理な姿勢をとる
  • 歯ぎしり、食いしばり
  • 寒さ

特に首の筋肉が弱い人は頭部をしっかりと支えることができず、緊張性頭痛を引き起こしやすいと言われています。

精神的なストレスによる緊張性頭痛

精神的なストレスが原因で緊張性頭痛を引き起こすことがあります。精神的に緊張した状態が長く続くと、脳の痛みを調節する部位が機能不全を起こします。

これにより緊張性頭痛が起こります。またストレスを感じると、無意識に歯を食いしばったり、首や肩に力が入ってしまうことがあります。これにより首や肩の筋肉が緊張してしまい、緊張性頭痛の原因となります。

生真面目な人ほど緊張性頭痛になりやすいと言われています。緊張性頭痛を何とかいなければ、と思うこともストレスになり緊張性頭痛が悪化してしまう人もいるそうです。

緊張性頭痛の原因となりうる精神的な負担

  • ストレス、不安、心配事
  • 生活環境の変化(引越し、転職、結婚など)
  • うつ病

緊張型頭痛の解消法

緊張性頭痛の原因がわかったので、対処すべき点がはっきりしましたね。それは筋肉の緊張を取り除くことと、ストレスをためない事です。
では具体的に何をしたらいいのか、ご紹介します。

長時間同じ姿勢でいない

筋肉を緊張させないためには、なるべく長時間同じ姿勢でいないことが大切です。簡単に聞こえますが、皆さん意外と同じ姿勢でいることが多いと思います。仕事中パソコンに向かい、気がつけば長時間同じ姿勢でいた。

テレビを見ていて、だらだらと同じ姿勢で寝てしまった。なんて事はありませんか?寝ている姿勢は楽に思えますが、これも長時間同じ姿勢でいるのは良くありません。

仕事や家事の間には適度に休憩をとり、体を動かしましょう。デスクで肩を回したり、少し体を動かすだけでも効果的です。

首や肩のストレッチを行う

緊張性頭痛の方は、首や肩の筋肉がこっていることが多いです。
ストレッチをして自分の体をお手入れしてあげましょう。

首と肩のストレッチ方法

  • 頭をゆっくりと前に倒す(こっていると肩甲骨の間の方までつっぱる感じがします)
  • 頭をゆっくり右に倒す(左肩が上がらないように注意)
  • 頭をゆっくり左に倒す(右肩が上がらないように注意)
  • 頭をゆっくりと後ろに倒す
  • 頭をゆっくりと左右に回す

手は使わず、自分で動かせる範囲で行いましょう。手をつかうと良く伸びる気がしますが、首を痛めてします可能性があります。首はデリケートな場所なので、優しくストレッチしてあげましょう。

背筋をまっすぐに伸ばし、肩や背中はなるべく動かさないように注意しましょう。肩や背中が動いてしまうと、ストレッチ効果が半減してしまします。ストレッチは無理なく痛みのない範囲で、ゆっくりと行いましょう。

急いでやったり、無理に伸ばすとかえって首を痛めてしまいます。思い出した時にちょこちょこ行いましょう。1日1回長時間やるよりも、短時間で何回もやった方が効果的です。

枕の高さを変える

高すぎたり低すぎたりする枕は首や肩がこり、緊張性頭痛の原因となります。

枕は自分に合った高さのものを使いましょう。自分では良くわからない、という方はオーダーメード枕を作ってみるのもいいかもしれません。また毛布やタオルを重ねて、自分で自分に合った高さを探すという方法もコストがかからずおすすめです。

筋肉の血流を良くする

血流の滞りは緊張性頭痛の原因となります。マッサージや入浴、ホットパックなどで筋肉を温め血流を良くしましょう。

適度な運動をする

適度な運動は血行を良くし、ストレス発散にもなります。自分の体調や体力に合わせ、無理のないよう運動しましょう。

リラックスする時間を作る

現代はストレス社会と言われるほど、ストレスをためずに生活することは難しいかもしれません。しかし、緊張性頭痛にストレスは大敵です。1日に何度か意識してリラックスする時間を作りましょう。忙しくてなかなか時間をとれない方は、トイレだって構いません。トイレに行く時はリラックスしよう、力を抜こうと意識してみて下さい。

上記の方法を試しても症状が改善されない場合や、痛みが辛いときなどは専門医を受診することをおすすめします。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 66

まとめ

最後に緊張性頭痛の症状、原因、解消法についてまとめて確認しましょう。

緊張性頭痛の症状

  • にぶい痛みがおきる
  • 頭が重だるい
  • 頭を締め付けられるような感じがする
  • 頭に何かをかぶったような感じがする
  • 左右差はなく、頭全体や後頭部に痛みを感じる
  • 頭痛が数時間~数日、ひどい場合は毎日と長時間続く
  • 吐き気や嘔吐はしない
  • 目の疲れ、めまい、だるさを伴う
  • 動いても頭痛はひどくならない
  • 首や肩のこりを伴う

緊張性頭痛の原因

  • 筋肉の緊張
  • 精神的なストレス

緊張性頭痛の解消法

  • 長時間同じ姿勢でいない
  • 首や肩のストレッチを行う
  • 枕の高さを変える
  • 筋肉の血流を良くする
  • 適度な運動をする
  • リラックスする時間を作る

緊張性頭痛は見た目に表れないので、あまり理解されずつらいかもしれません。
しかし原因をよく知り、きちんと対処すれば緊張性頭痛は解消できます。
無理せず、自分に合った解消法を試して見てください。

やらなければ、と思うとそのことがストレスになってしまい緊張性頭痛の原因となってしまいます。
無理せず気楽にできるものから始めてみて下さい。

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