Should You Go Home for a Tension Headache?

You’re at your desk, staring at the same email for ten minutes. The words blur, your temples throb, and the light from your monitor feels unbearable. You rub your jaw and realize your teeth are pressed tightly together, again. You take a deep breath, stretch your neck, and try to power through. But the pain keeps building, like a slow wave wrapping around your head. You ask yourself the question so many workers face: Should I just go home?

That question isn’t trivial. It’s one of self-awareness and self-preservation. The truth is, tension headaches are not “minor” enough to ignore. They are a recognized medical condition, and one of the leading causes of lost work time worldwide. According to the World Health Organization (WHO), headache disorders are the second most common cause of years lived with disability, behind only lower back pain.¹ In the workplace, they account for millions of lost hours each year, largely because people try to work through them until they can’t anymore.

Tension-type headaches (TTH) often feel like a tight band across the head, radiating pressure from the temples, behind the eyes, or down the neck. While dehydration, poor posture, and stress are known triggers, one of the most overlooked causes is jaw clenching, a form of muscular overuse also known as awake bruxism. When you clench, the powerful jaw muscles, particularly the masseter and temporalis, stay in a constant state of contraction. This tension radiates upward, creating that dull, pulsing ache most people describe as “tightness.”

Dentists and orofacial pain specialists, including Dr. Jamison Spencer, emphasize that jaw clenching is rarely a conscious choice. It’s an unconscious reaction to stress, posture strain, or concentration. ² Over time, the habit becomes neurological, meaning your body “learns” to stay tense even when you’re not stressed.

The good news is that this cycle can be broken. Recognizing the link between jaw tension and headaches gives you the power to take meaningful action, not just painkillers. That action may start with something as simple as taking a sick day, stepping away from your desk, or using a self-regulation tool like the BRUX Method to restore calm to overworked muscles.

This article explores when a headache is serious enough to warrant a sick day, how to communicate that to your employer, why clenching plays such a powerful role, and what you can do to reduce the frequency and intensity of these headaches for good.

Sometimes, going home isn’t a failure. It’s the first intelligent step in breaking the pain cycle.

When It’s Time to Take a Sick Day 

If you’re wondering whether your headache is bad enough to justify leaving work, ask yourself one question: Can I still perform my job safely and effectively? If the answer is no, you already have your answer.

Tension headaches may start mildly, but when they escalate, they can disrupt your ability to think, focus, and communicate. Persistent pain, dizziness, or sensitivity to light are clear indicators that you need to rest. Staying at your desk and “toughing it out” doesn’t prove endurance, it prolongs recovery.

If you’re taking over-the-counter pain relievers or cold medicines that make you drowsy or mentally foggy, it’s not safe to continue working, especially in jobs that require driving, machinery, or critical decision-making. The best choice in these moments is to go home and let your body recover.

Recurring headaches also deserve respect. If you find yourself losing multiple days a month to the same symptoms, your body isn’t being dramatic, it’s sending a signal. Chronic headaches often point to muscular tension, fatigue, or jaw overuse, all of which worsen under pressure.

The WHO and the Global Burden of Disease Study confirm that recurrent headaches, especially tension-type, cause immense productivity loss globally.¹ Taking time off to rest, hydrate, and regulate stress hormones can prevent those small daily headaches from becoming chronic.

Bottom line: If you’re not functioning at 80% of your normal capacity, it’s responsible, not indulgent, to take a sick day. You’re preserving your ability to work tomorrow by stopping the pain cycle today.

Section 2: How to Handle Sick Leave Professionally

Once you decide to go home, handle your sick leave clearly and calmly. Most workplaces require early notice. A simple email or message such as, “I’m not feeling well and need to take a sick day to recover,” is enough. You don’t have to describe the headache in detail professionalism lies in clarity, not confession.

Know your rights. In most U.S. states, paid sick leave covers any illness that affects your ability to perform job duties, including headaches, migraines, or muscle pain. Check your company’s policy or your state’s labor department website for specifics.

If your headaches are frequent, consider documenting them in a Bruxism Symptom Journal. Tracking patterns (time of day, triggers, pain level, and relief methods) helps both you and your doctor identify root causes. It can also support requests for reasonable workplace accommodations such as ergonomic desk adjustments, blue-light filters, or short recovery breaks.

A doctor’s note may help if your condition is chronic. It provides legitimacy for recurring absences and can lead to improved support, like schedule flexibility or wellness days.

When communicating about sick leave, focus on outcomes, not guilt. You’re not inconveniencing your team by taking care of yourself. You’re ensuring that when you do return, you can contribute fully and effectively.

Remember, professionalism includes knowing your limits. You can’t pour from an empty cup and your productivity is worth protecting.

Why Jaw Clenching Often Triggers Headaches 

Jaw clenching, also called awake bruxism, is one of the most underdiagnosed causes of tension headaches. It’s not just “bad posture of the mouth.” It’s a neuromuscular overuse pattern that recruits the jaw, neck, and shoulder muscles to stabilize the head during stress or concentration.

The masseter (your jaw’s strongest muscle) and the temporalis (a fan-shaped muscle on the side of your head) can generate more than 150 pounds of force when clenched.³ When these muscles contract repeatedly or stay tight for long periods, blood flow decreases and lactic acid builds up a recipe for tension and pain.

According to Dr. Chase Everwine, a physical therapist who treats orofacial pain, this type of overuse leads to fatigue, inflammation, and “referred pain”, discomfort that shows up in your temples, eyes, or neck rather than your jaw.⁴

The problem often starts with posture. When your head juts forward toward a screen (“tech neck”), your jaw subtly shifts position to balance your skull. The chewing muscles tighten to help stabilize that forward posture. The more time you spend at your desk, the more tension accumulates, even if you’re unaware of it.

Here’s where the BRUX Method comes in. Developed to help people interrupt unconscious clenching, the method uses four steps:

• Breathe: Inhale slowly through your nose for three seconds, expanding your ribs.
• Rest: Let your lips close lightly, but keep your teeth apart.
• Unload: Massage your temples or cheeks for 30 seconds or apply warmth.
• eXecute: Take one small, grounding action, sip water, drop your shoulders, or stretch your neck.

Repeating this throughout the day retrains your nervous system to release muscle tension before it becomes pain. Over time, you’ll notice fewer headaches, better posture, and less morning soreness.

Devices like ClenchAlert^® can enhance this process by providing gentle vibratory feedback when you clench, making you aware of the habit in real time. With awareness comes control — and with control, relief.

Practical Relief You Can Use Today 

If you’re still at work and the pain is creeping in, you can intervene before it gets worse. Start by stepping away from your screen for 60 seconds. Sit tall, unclench your jaw, and breathe slowly. Do a full BRUX reset: three deep breaths, lips together and teeth apart, gentle temple massage, then one small action like standing or stretching.

Hydration is key. Even mild dehydration can tighten muscles and intensify headaches. Aim to drink one glass of water every hour. Skip the extra coffee, caffeine can dehydrate you further and sometimes amplify tension-type headaches.

Nutrition matters, too. A missed meal or low blood sugar can make your nervous system more sensitive to pain. Eat something protein-rich and easy to digest, like yogurt, nuts, or fruit, to stabilize energy levels.

If you can, dim the lights or step outside for a short walk. Exposure to natural light and movement improves blood flow and helps your body switch from “fight or flight” to “rest and repair.”

Pain relievers can help, but they’re not a long-term fix. If you need them more than twice a week, consult a healthcare provider. Chronic use can lead to rebound headaches, which worsen the problem.

When you get home, continue the BRUX Method and rest in a quiet, dark room. A warm compress on your jaw or neck can loosen muscles and calm the nervous system. If you sleep with a night guard, wear it consistently to prevent overnight clenching.

These small interventions compound. The more consistent you are, the fewer full-blown headaches you’ll face, and the more control you’ll gain over your body’s stress response.

When to Seek Professional Help 

If your headaches occur more than 15 days per month, last several hours, or are accompanied by jaw pain, clicking, or tooth wear, it’s time to seek help. These are signs that your body’s tension system is out of balance.

A dentist who specializes in temporomandibular disorders (TMD) can evaluate your bite, muscle tone, and wear patterns. They may recommend custom oral appliances, physical therapy, or biofeedback devices to retrain your muscles.

Physical therapists can assess your posture, neck mobility, and muscle coordination. Many patients with tension headaches have restricted movement in their upper spine or shoulder girdle, which perpetuates jaw tension. Manual therapy and targeted exercises can correct these imbalances.

If you also experience snoring, fatigue, or restless sleep, request a sleep study. Dr. John Tucker often references research that shows airway restriction and sleep apnea can trigger nocturnal bruxism, the body’s attempt to stabilize breathing during sleep.⁵ Treating the airway often reduces both grinding and morning headaches.

Keep a Bruxism Symptom Journal. Log your pain levels, clenching episodes, and sleep quality daily. Share this data with your providers. It helps them pinpoint triggers and track progress.

Professional care isn’t about dependency; it’s about partnership. Once you understand your unique triggers, be it stress, posture, or airway, you can work with your providers to build lasting solutions.

Conclusion

We live in a culture that glorifies endurance. Many of us treat pain as background noise, something to be pushed through with caffeine and grit. But your body isn’t asking you to quit; it’s asking you to pay attention.

A tension headache is not a personal failing. It’s your nervous system waving a white flag. And that flag deserves your attention. The muscles that help you speak, chew, and smile are also tied to how you process stress. When those muscles stay activated for hours, they send a message to your brain: We’re still under threat. The result is fatigue, inflammation, and pain.

Taking a sick day isn’t about weakness; it’s about wisdom. It’s an acknowledgment that recovery is part of performance. When you step away, you allow your body to downshift from stress mode into healing mode. You make room for better focus, clearer thinking, and stronger resilience tomorrow.

The BRUX Method embodies that principle of recovery. Each time you Breathe, Rest, Unload, and eXecute, you remind your body that safety doesn’t require tension. You retrain your jaw and mind to respond to stress with awareness instead of pressure. Over time, that awareness rewires your brain, transforming a reactive pattern into a conscious habit of calm.

As Dr. Chase Everwine notes, “Awareness is the first step toward lasting change.” ⁴ Once you know when you’re clenching, you can stop. Once you stop, you can heal.

Returning to work after rest isn’t just about being pain-free. It’s about returning with alignment, mentally, physically, and emotionally. The headaches will lessen. Your focus will sharpen. Your energy will last longer. And your sense of control will return.

So, the next time your temples pulse and your jaw tightens mid-meeting, don’t see it as a setback. See it as your body’s memo that it’s time for maintenance. Step away, breathe, and reset. You’ll come back clearer, calmer, and capable of more than you could before.

Rest isn’t time lost. It’s energy reclaimed, and sometimes, the smartest move you can make is the one that takes you home.

References 

1. World Health Organization. Global Burden of Disease Study 2019 (GBD 2019): Diseases and Injuries Summary Tables. Geneva: WHO; 2020.
2. Spencer J. The Clenching Chronicle Podcast Interview. 2024. Transcript available: “Dr. Jamison Spencer DMD.”
3. Pruim GJ, de Jongh HJ, ten Bosch JJ. Forces acting on the mandible during bilateral static bite at different bite force levels. J Biomech. 1980;13(9):755-763.
4. Everwine C. Bruxism Relief Through Physical Therapy: Understanding Muscle Tension in the Jaw and Neck. The Clenching Chronicle; 2024.
5. Tucker J. Bruxism, Airway Health, and the Future of Dental Sleep Medicine. The Clenching Chronicle; 2024.

FAQ 

1. How do I know if my headache is caused by jaw clenching?
If your headache feels like pressure around the temples or behind the eyes and you notice jaw tightness, sore facial muscles, or clicking sounds when opening your mouth, clenching is likely a factor. Keeping your teeth apart and using awareness tools like ClenchAlert™ can help you identify the connection in real time.

2. When is it appropriate to take a sick day for a tension headache?
If your headache interferes with your ability to focus, read, or perform your job safely, it’s time to go home. Severe pain, dizziness, or sensitivity to light are clear indicators that you should rest rather than push through.

3. What’s the difference between a migraine and a tension headache?
Migraines are typically more intense and can cause nausea, vision changes, and sensitivity to light or sound. Tension headaches feel like a steady, tight band around the head or neck, often triggered by muscle tension or jaw clenching rather than neurological changes.

4. Can stress alone cause jaw clenching and headaches?
Yes. Stress activates the body’s “fight-or-flight” system, increasing muscle tension — especially in the jaw and neck. Chronic stress keeps these muscles in a low-level contraction that leads to headaches and fatigue.

5. What is the BRUX Method, and how does it help with tension headaches?
The BRUX Method is a four-step reset to interrupt jaw tension and calm the nervous system:

• Breathe: Take three slow breaths through your nose.
• Rest: Keep your lips together and teeth apart.
• Unload: Massage your temples or cheeks, or apply warmth.
• eXecute: Take a small action like stretching or sipping water.
  Practicing BRUX throughout the day prevents overuse of the jaw muscles and helps stop headaches before they start.

6. How does ClenchAlert™ work for preventing tension headaches?
ClenchAlert™ detects when you clench your teeth and sends a gentle vibration to make you aware of the habit. This real-time feedback helps you relax your jaw, retrain your muscles, and reduce tension-related pain — giving you the power to stop clenching before headaches develop.

7. What should I tell my manager if I need to leave work because of a headache?
Keep it simple and professional. You can say, “I’m not feeling well and need to take a sick day to recover.” Most companies allow sick leave for non-contagious conditions like headaches or muscle pain.

8. How can posture make tension headaches worse?
Forward head posture (“tech neck”) strains the muscles of the neck, shoulders, and jaw. This imbalance increases pressure on the temporalis and suboccipital muscles, leading to headaches. Regular posture breaks and gentle stretching can prevent pain.

9. When should I see a doctor or dentist about chronic headaches?
If you experience headaches more than 15 days per month, or notice jaw stiffness, tooth wear, or clicking in your jaw, it’s time to see a healthcare professional. A dentist familiar with bruxism or a physical therapist specializing in orofacial pain can help.

10. What are the best daily habits to prevent tension headaches?

• Practice the BRUX Method several times a day.
• Keep your lips together, teeth apart, and shoulders relaxed.
• Drink plenty of water and avoid skipping meals.
• Take short breaks from screens and check your posture.
• Use relaxation tools like biofeedback, meditation, or gentle stretching.