What Is the Connection Between Neck Pain and Headaches?
Are your headaches coming more frequently and lasting longer? Do you notice tension in the upper back and neck every time you get a headache? You may be experiencing a cervicogenic headache.
The good news is that our physical therapist can provide you with the guidance you need to resolve your headaches once and for all!
There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents to stress and allergies, headaches happen to the best of us.
However, some headaches may be a bit more predictable than others. Factors like the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular cervicogenic headaches because of the intricate network of nerves and muscles in your neck.
Our physical therapists are skilled at treating all types of headaches. Call Prairie Rehabilitation today and set up an appointment with one of our highly trained physical therapists!
How Neck Pain Leads To Headaches
The majority of the time, neck pain starts as a seemingly small concern. A crick in your neck here or there may begin to develop more frequently, and before you know it, you’re dealing with neck pain everyday.
Sometimes what causes your neck pain is a bad habit that you don’t think twice about, like watching TV at the end of a long day, keeping your neck at an odd angle as you enjoy your favorite show. Or maybe your headache/neck pain starts from your posture as you type at your desk every day hunched over.
We usually consider these poor habits to be harmless. But the reality is that they could be putting undue stress on your neck, and if you aren’t careful, this could translate to a headache.
One of the most common ways to trigger pain in your neck that radiates to the head is through weightlifting or other sports related injuries. The forces that occur while lifting something heavy or participating in a contact sport can be the beginning of a cervicogenic headache.
The cause of the issue isn’t always as simple to identify. Getting a physical therapy assessment can help to clarify the source of the pain and more importantly, the solution.
Why Posture Is So Important To Feel Good
Working with a physical therapist can help you identify whether or not your headaches may result from neck pain or strain. One of the most common causes of headaches due to neck pain is forward head posture. Forward head position means that when you are slouching!
A prolonged slouched posture leads to strain on the muscles, ligaments, and joints of your neck. Over time your body will start to alert you to this posture by sending pain signals. Typically you will adjust your posture for a minute and then resume the offensive position. Eventually, your body’s alert system will get stronger and include discomfort at the base of your head. If you fail to take the warning, a full-blown cervicogenic headache will likely follow.
There are specific ways that you can tell if your posture is causing cervicogenic headaches, including:
- The pain in your neck/head is worse at the end of a workday.
- The pain starts in your neck and moves into your head.
- The pain subsides when you switch positions (i.e., moving from sitting to standing).
- Neck pain/headaches develop after a change in circumstances, such as starting a new job with a new desk chair or getting a new car.
Working with a physical therapist to improve your posture with exercises is an effective way to overcome chronic neck and back pain.
Exercise of the Month
BENT OVER ROWS
Hold a weight in your hand. Slightly bend your knees and bend at your waist to bring your torso forward. Make sure your back remains flat and about parallel to the floor. Pull the weight towards you. Make sure your elbows stay close to your body. Slowly return to the starting position.
3 Sets, 10 Reps. (Materials needed: dumbbells)
How Physical Therapy Can Help Your Posture
Our spine is designed to move, which means our posture should also move. At Prairie Rehabilitation, our physical therapists will guide you through a series of stretches, postural corrections, and strength-building exercises that can help you begin training your body to practice better posture, thereby reducing your neck pain.
Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching and strengthening the muscles that have grown tight and weak along the back of your neck and those along the shoulders can help you find relief from the tension that is causing your pain.
Understanding your ideal posture and how to manage it throughout your day can help you be proactive and find a solution for your sore neck. Learning specific exercises/movements on how to improve your posture is one of the most effective solutions. It seems small, but consistently it has been shown to help!
While you can try many simple activities at home, working with a physical therapist is the only way to ensure that what you are doing won’t potentially lead to more significant injury.
Fresh, flavorful, and light, this Mediterranean Chicken Salad is the perfect springtime meal that makes healthy eating feel effortless. Packed with bright ingredients and satisfying protein, it’s ideal for enjoying warmer days and staying energized.
Enjoy This Healthy Recipe!
Mediterranean Chicken Salad
- 1 cup lemon juice
- 2 tbsp snipped fresh mint
- 2 tbsp snipped fresh basil
- 2 tbsp olive oil
- 1 tbsp honey
- ¼ tsp black pepper
- 5 cups shredded romaine lettuce
- 2 cups cut-up cooked chicken breast
- 2 plum tomatoes, cut into wedges
- 1 (15 oz) can garbanzo beans
- 2 tbsp pitted Kalamata olives
- 2 tbsp crumbled reduced-fat feta cheese
- 6 Whole kalamata olives
In a screw-top jar, combine lemon juice, mint, basil, olive oil, honey, and black pepper to make dressing. Cover and shake well. Place lettuce on a large platter. Top with chicken, tomatoes, garbanzo beans, the quartered olives (if using), and feta cheese. Drizzle with dressing. If desired, garnish individual servings with whole olives.
Daily Habits That Quiet Neck Pain & Headaches
Neck pain and headaches don’t always start with an injury. Often, they build quietly from everyday habits we barely notice. The good news? Small, consistent changes can make a big difference, and you can start today.
Watch your phone posture (hello, tech neck)
When you look down at your phone, your neck supports far more weight than it’s designed to handle. Over time, this strains muscles, irritates joints, and can even compress nerves that trigger headaches. Try lifting your phone to eye level and bringing your shoulders back instead of your head forward.
Set up your desk to work for you
A poorly set-up workstation forces your neck into awkward positions for hours. Your screen should be at eye level, feet flat on the floor, and elbows close to your sides. These small adjustments reduce constant muscle tension that often leads to neck stiffness and tension headaches.
Sleep smarter, not just longer
Your pillow should support your neck – not push it forward or let it collapse sideways. Sleeping on your back or side with your neck in a neutral position keeps joints and nerves calm overnight. Waking up sore is often a sign your sleep position needs tweaking.
Manage stress and jaw clenching
Stress often shows up in the neck and jaw. Clenching your teeth or tensing your shoulders all day can overload muscles connected to headache pathways. Gentle jaw relaxation, slow breathing, and checking in with your posture during stressful moments can help.
Hydrate and take movement breaks
Dehydrated tissues fatigue faster, and staying still too long stiffens joints. Aim for regular water intake and brief movement breaks every 30-60 minutes.
Physical therapy helps identify which daily habits are fueling your pain, and teaches you how to correct them for long-term relief. Small changes, done consistently, can quiet neck pain and headaches for good.
Contact Us For An Appointment
If you’re struggling with recurring headaches and neck pain, call Prairie Rehabilitation today for a comprehensive assessment. We’re here to help you learn what steps you can take to alleviate and prevent your pain once and for all!
Let’s Get You Better As Soon As Possible!
Scheduling an Appointment with Prairie Rehab is Easy!
You do not need a doctor’s prescription to seek physical therapy in the states of Minnesota & South Dakota. You have direct access to physical therapy.
12 Convenient Locations to Serve You!
- Central Sioux Falls: 605.534.8750
- West Sioux Falls: 605.971.2701
- East Sioux Falls: 605.307.5716
- Sioux Falls (Ponderosa): 605.271.0808
- Brandon: 605.582.3103
- Harrisburg: 605.767.3008
- Hartford: 605.528.1900
- Tea: 605.368.9897
- Rehab & Fitness – Jackson: 507.847.4333
- Marion – Tieszen Memorial Home: 605.648.3611
- Worthington (Avera): 507.343.0068
- Worthington (Oxford): 507.372.2232
