I don’t need to list out the symptoms of a headache because chances are, you’ve experienced one. According to the Mayo Clinic, 90 percent of women and 70 percent of men have fallen prey to tension-type headaches (TTH). These dull, achy headaches are the most common variety of the cranial scourge. Most of the time, they’re caused by eyestrain, muscle tension, stress or anxiety.

Popping an over-the-counter analgesic, such as acetaminophen, is a quick way to kill the pain. However, it always seems like headaches attack my skull whenever the medicine cabinet is bare. Some people are also squeamish about taking headache relievers since health professionals have linked them to circulatory problems, liver and kidney damage and gastrointestinal issues. But have no fear; if a TTH strikes, you can treat the pain without medication.

First up, check your stress level. The National Pain Foundation reports that 50 to 80 percent of TTH sufferers who use relaxation techniques experience headache relief. No yoga mat required for this one. Simply closing your eyes and breathing deeply for a couple of minutes, or tensing and releasing muscle groups can do the trick.

Next up, you should target muscle strain. Applying heat or cold to shoulder and neck muscles can relieve tension (try both to see what works the best). The Farmer’s Almanac also recommends soaking your feet in hot water to divert blood flow from the head. Giving the temples, neck and shoulders a rubdown also eases stress.

Most importantly, stop them before they start. Sleeping enough, exercising regularly and a eating a healthy diet contribute to a higher quality of life, as well as fewer headaches. Practicing good posture reduces muscle strain in the back and neck. Avoiding excessive sugar, salt, caffeine and other dietary triggers can ward off the pain. Acupuncture, therapeutic massage and herbal remedies, including feverfew and ginger, may also have preventative effects.

If you experience headaches more than 15 days per month, you may have a chronic condition and should see your doctor. Migraine symptoms also require heavier-duty treatment. But for run-of-the-mill tension headaches, slow down, relax and heal thyself.

More on headaches:

Home Remedies for Headaches
How Headaches Work
How Migraines Work
Why do women have more migraines than men?