The Connection Between Neck Pain and Headaches: What You Need to Know
At some point in life, you are most likely to experience either neck pain or headaches. But do you know the connection between them? We tend to look at them as separate issues but there is a link that most of us are not aware of.
Why Your Neck Might Be the Real Culprit
The neck or cervical spine is a crucial part of your body. It supports your head and hosts vital nerves that connect to your spine. When your neck muscles become tight or irritated, it leads to a domino effect. The tension in your neck triggers persistent headaches going upward.
You probably would have heard the term – cervicogenic headache. Simply put, it is a headache stemming from the neck. The pain starts lower down, gradually travels up, and starts hurting your head.
Common Causes Behind Neck-Related Headaches
There’s a long list of triggers that might cause both neck pain and headaches:
- Poor posture: Think slouching over your laptop or looking down at your phone all day.
- Injury or trauma: Whiplash or other neck injuries can result in long-term tension.
- Sleeping positions: A flat or too thick pillow used for sleeping awkwardly can strain your neck muscles.
- Stress and anxiety: They don’t just affect your mind—they make your muscles tense, especially around the neck and shoulders.
Tension headaches, one of the most common types, often come with tightness across the forehead and temples—sound familiar? That tightness might be rooted in muscle knots or joint stiffness in your neck.
How This Pain Connection Feels
The pain generally begins in the base of the skull. It could also start around the neck and move upward. Some feel it behind one eye, some might feel a band-like pressure. You are also likely to suffer from reduced neck mobility. Patients also feel tenderness while pressing certain points.
Here is the pro tip – If stretching your neck gives you temporary relief, you are likely to deal with a neck-related headache.
Treatment Options That Actually Work
Luckily, there are ways to break this cycle of pain. Here are a few proven methods:
1. Physical therapy
Seeing a licensed therapist can help with strengthening and releasing the muscles around your neck and shoulders. They’ll also work on posture correction to prevent future flare-ups.
2. Massage and soft tissue work
Trigger points in the upper back, shoulders, and neck often contribute to pain. Massage can target these areas, reduce tension, and improve blood flow.
3. Postural awareness and ergonomic setup
Adjust your work environment: raise your monitor to eye level, use a supportive chair, and take breaks every 30–60 minutes to move your body.
4. Gentle stretching
Incorporate neck stretches into your daily routine—especially first thing in the morning or after long periods of sitting.
5. Heat and cold therapy
Applying a warm compress to the neck can help relax tight muscles. Cold packs on the forehead or neck might reduce inflammation and numb the ache.
6. Mind-body practices
Yoga, meditation, and breathing exercises can help manage stress, one of the leading causes of muscular tension.
When to See a Professional
If the pain is chronic, affects your daily routine, or gets worse with time, don’t brush it off. Headaches that are frequent, intense, or come with symptoms like dizziness, nausea, or vision changes may need medical evaluation.
Frequently Asked Questions (FAQs)
How can I tell if my headache is caused by my neck?
If your headache starts at the back of the neck or skull, worsens with neck movement, or improves with neck massage or stretching, it could be cervicogenic.
Is it safe to crack my neck when I have a headache?
It’s better to avoid self-manipulating your neck. Frequent cracking can worsen the problem. Let a licensed professional evaluate your condition.
Can a pillow really cause neck-related headaches?
Yes. A flat or overly high pillow can cause muscle strain and misalignment overnight. Choose one that keeps your neck aligned with your spine.
How long does it take to fix neck-related headaches?
It depends. Some feel relief after a few physical therapy sessions, while chronic cases might take weeks of consistent care.
Can stress alone cause both neck pain and headaches?
Absolutely. Emotional stress leads to muscle tension, especially in the neck and shoulders, often resulting in tension headaches.
Final Thoughts
If you are experiencing headaches and neck stiffness or pain, you better not ignore it. Give it the attention it deserves. Consult a physical therapist to find the root cause and cure it.
At Physis Rehab, we have seasoned and expert Doctor of Physical Therapy to draw out a personalized treatment plan to address your specific issues. Be it posture changes, physical therapy, or lifestyle adjustments, we help you get your life back on track through our expert services. If you’re looking for lasting relief, get in touch with us on 212-706-7480 (NY) or 908-484-7600 (NJ) to book an appointment.