One of the more common problems we treat are headaches related to a stiff neck or neck pain. These are called cervicogenic headaches. Additionally, this may involve muscles of the jaw and scalp as well.
If you’ve experienced neck pain or stiffness with movement, have head pain, and have not experienced an injury, chances are you’ve experienced this type of headache. Stiffness of joints at the top of your spine can cause this specific type of headache, which makes it different from a headache caused by tension. You’ll need an exam from a physical therapist to help you differentiate the two. At that time, we will also help you find other areas you may need to strengthen or stabilize.
In the workplace, if you hold your neck and head in the same position for too long, you might get a stiff neck and eventually a headache. A few examples are people that do computer work, hair stylists, or construction workers. Really, anybody needing to look down for a long time. And finally, sleeping in poor positions can lead to these types of headaches as well.
How to manage headaches caused by neck stiffness
Chin tucks to relieve headaches
Performing the dreaded “double chin exercise” throughout the day can keep the muscles and joints at the upper neck moving how they should. Do 5-10 repetitions several times a day. Make note of where you feel the stretch when you do this exercise. The stretch can be felt at the base of the skull, in the neck and even between the shoulder blades (or all of the above!).
Adjust your pillow to relax and align your neck
If you aren’t able to get your neck in a neutral alignment with your regular pillow, we recommend this cervical roll. Simply slide it into your pillowcase to support the neck if you are a side or back sleeper.
Foam roll to decrease stiff muscles and decrease headaches
Laying on the foam roller and massaging the base of your skull on the edge is heavenly. Or use a set of tennis balls if you’d like.
Here is a high quality foam roller you can purchase if you don’t have one already.
PB Elite Firm Molded Foam Roller 36″ x 6″
CranioCradle to relieve your stiff neck and headaches
A device we use in the clinic and often sell to patients is the CranioCradle. It is a little more comfortable than the foam roller and is designed specifically to get into those tight muscles at the base of the skull.
CranioCradle Home Therapy System – Self Massager – Relieve Stress, Tension & Pain
Finally and most importantly, the best advice we can give someone with a stiffness-related syndrome is to move, exercise and breathe!
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