In my years of clinical experience, I have found that while temple pain is a common complaint, few people are aware of its potential severity and why it is called a "dead hole". The temples, this area between our brow bone and hairline, are one of the most vulnerable parts of the head. Not only is it rich in blood vessels, but it's also close to the brain, so even minor discomfort can't be ignored.
I remember one time a middle-aged lady came to my clinic with severe pain in her temples for several days on end. The symptoms she described didn't seem to be severe, but her brow furrowed and her eyes revealed unbearable pain. Through detailed questioning, I learned that she has been under a lot of work pressure lately, working in front of a computer for long hours with little to no reasonable rest. Initially, her pain may be related to eye fatigue and pressure build-up.
This case is a reminder that while temple pain is common, each episode can be a warning sign from the body. Correctly diagnosing the cause behind it and taking appropriate mitigation measures can not only relieve the pain, but also avoid potentially serious health problems.
The main cause of temple pain
1. Stress and nervousness
Stress in your life is a common cause of temple pain. A high-pressure environment can make our muscles, especially those in the head and neck, tense. This constant muscle tension can lead to obstruction of blood circulation, which in turn can lead to headaches. Managing stress and learning to relax at the right time can significantly reduce the occurrence of such pain.
2. Eye strain
In the digital age, staring at a computer screen or mobile phone for long periods of time has become an everyday occurrence. Not only does this strain the eyes, but it can also cause muscle tension and pain near the temples. Proper work and rest schedules, and ensuring that your eyes are properly rested after prolonged use of electronic devices, are effective ways to prevent this type of pain.
3. Migraines
People with migraine often experience throbbing pain in the temple area. This pain may be accompanied by symptoms such as nausea, visual disturbances, and the pain may last for several hours or even longer. Understanding the triggers of migraines and trying to avoid them is key to reducing pain.
4. 颞颌关节紊乱（TMJ）
The temporomandibular joint is located in front of the ear, next to the temple. Dysfunction of this joint, such as improper bite, teeth grinding at night, etc., can cause pain in the temple area. Often, treating temporomandibular joint problems not only relieves pain but also improves overall oral health.
5. Other medical conditions
Certain more serious medical problems, such as temporal arteritis, can also cause pain in the temples. Temporal arteritis is an inflammatory disease involving blood vessels in the head, usually affecting middle-aged and older adults. Any persistent, unusual headache should cause a high level of alertness and prompt medical attention.
By understanding these common causes, we can not only better manage temple pain, but also seek appropriate medical help if necessary. This knowledge is essential for maintaining daily health.
Ways to relieve sore temples
Apply hot and cold compresses
Cold compresses: The use of cold compresses can reduce inflammation and paralyze nerves, which can relieve pain. You can wrap an ice pack or cold compress around a cloth and gently place it on your temples for about 15 minutes.
Warm compresses: If your pain is accompanied by muscle tension, it may be more effective to try warm compresses. Moist heat compresses can help relax tight muscles and improve circulation. Using a hot water bottle or heating pad, apply the same to your temples for about 15 minutes.
Stress management skills
Deep breathing: When you're feeling stressed or anxious, try deep breathing exercises. Deep breathing can help you relax and reduce pain. Try inhaling for five seconds, holding for five seconds, and then exhaling slowly for five seconds.
Meditation: Regular meditation can help reduce long-term stress, which can reduce the occurrence of temple pain. Take a few minutes each day to meditate, focus on your breathing, and feel each part of your body gradually relax.
Proper rest and sleep
Making sure you get enough sleep each night is key to preventing and treating temple pain. Adults typically need 7 to 9 hours of sleep. Maintain a consistent sleep schedule and make sure you sleep in a comfortable, quiet environment.
Eye care
If you use electronic devices a lot, make sure to take a 10-minute break for every 50 minutes you work. Not only will this help your eyes rest, but it will also reduce pressure on your temples caused by focusing your gaze for long periods of time.
Adjust the brightness and contrast of the display to ensure that the display is parallel to your eye line to reduce eye strain.
Professional treatment
If temple pain persists or becomes more severe, consider seeking professional medical help. Your doctor may recommend medication or other treatment options, such as physical therapy or acupuncture.
Using these methods, you will not only relieve pain in your temples but also improve your quality of life. Remember, health is a choice and a way of life!
Precautionary measures
Maintain good posture
Prolonged improper posture, especially when looking down at your phone or computer, can increase pressure on your head and neck. Take care to adjust your posture frequently and keep your neck upright to reduce muscle tension and stress.
Regular work and rest
The working hours should not be too long, every 45 minutes to 1 hour, you should get up and move for 5 to 10 minutes, and gently massage the eyes and head to help blood circulation and reduce the accumulation of fatigue.
Adjust the lighting appropriately
Use soft lighting and avoid direct sunlight, especially when working at night. Excessively strong or uneven light can increase the burden on the eyes, leading to temple pain.
Adequate and quality sleep
Lack of sleep can lead to the body and brain not getting enough rest, increasing the risk of headaches. Maintaining 7 to 8 hours of quality sleep a day can help with overall health and headache prevention.
Manage stress
Learning and applying stress management techniques, such as deep breathing, yoga, meditation, etc., can effectively reduce physical and mental stress, thereby reducing the occurrence of temple pain.
Exercise moderately
Regular participation in moderate physical activity, such as walking, swimming, or cycling, can enhance blood circulation, improve the body's overall health, and help prevent headaches.
Pay attention to your diet and water intake
A balanced diet and adequate hydration are essential for maintaining body function and preventing headaches. Avoid excessive caffeine and sugar, which can trigger headaches.
By implementing these simple but effective preventive measures, you can significantly reduce the chances of temple pain and maintain your head health.