6 Strategies To Eliminate Headaches Caused by Neck Pain

Dealing with neck pain related headaches can be incredibly bothersome, making simple tasks like moving your head or focusing difficult due to the neck pain, stiffness, head pain, burning eyes, dizziness and brain fog. Dr. Joe Damiani, PT, DPT, a specialist in headaches, neck pain, and TMJ disorder… in this article, he’ll explore the connection between neck pain and headaches and offer insights into effective strategies you can use today!

You see, the neck is a complex structure comprising bones, muscles, blood vessels, and connective tissues, supporting the head's weight and facilitating nerve travel from the spine to the brain. Injuries or dysfunction in any of these components can lead to pain and other persistent symptoms in the head, neck or even jaw or TMJ!

Identifying Common Causes of Neck Pain

• Leaning forward or craning your neck for extended periods, such as while driving or cleaning the house can stress the neck.
• Prolonged activities such as writing or computer/phone use can lead to eye strain which may contribute to neck discomfort.
• Incorrect computer monitor height can lead to neck strain as you try to maintain visibility, straining muscles and tendons.
• Slouching or slumping when standing due to muscle weakness, fascial restrictions or impaired nervous system input increases pressure on the neck, leading to pain.
• Sleeping on your stomach (which causes you to turn your head to the side) can strain the spine.
• Improper use of the upper back, shoulders or TMJ (impaired movement patterns) produce increased tension on the neck which will go up the chain into a headache.
• Hyperfocus on symptoms due to misunderstanding, fear or confusion about your condition often causes neck pain as well.  This is where we get into neuroplasticity.

Types of Headaches Related To Neck Pain

1. Cervicogenic Headache: Originating in the neck but felt in the head, often due dysfunction in the upper neck (or atlanto-axial region) which may cause a pinched occipital nerve, blood vessel compression, overused muscles or muscle spasms.  

Symptoms include:

• Pain localized on one side of the head
• Pain starting at the base of the skull and extending to one side of the head
• Neck or jaw stiffness
• Discomfort when rotating the neck
• Pain around one eye
• Pain triggered by coughing or sneezing

Untreated cervicogenic headaches can escalate in frequency and intensity over time.  In part because of central sensitization… It may also occur because malalignment of the neck, without correction, gets more and more restricted over time causing movement compensations.   This emphasizes the importance of beginning targeted exercise and corrective movement retraining directed at the neck, shoulder and jaw  or TMJ for reversal of symptoms.

2. Occipital Neuralgia: Triggered by a pinched nerve (one of the occipital nerves), leading to sharp, stabbing pains at the base of the skull which can radiate out to the top and sides along with burning behind the eyes.

Symptoms of occipital neuralgia encompass:

• Sharp, stabbing pain along the occipital nerve pathway
• Electric shock-like sensations
• Pain at the back of the skull
• Pain worsened by neck movements
• Pain behind one eye
• Scalp sensitivity hindering normal head positioning on a pillow

Occipital neuralgia, also may share symptoms with migraines.  One of the keys here is to begin optimizing the control and positioning of the upper spine.  Also, it is critical to participate in neuroplasticity retaining because a hypersensitive nervous system will induce symptoms.  If we can retrain the nervous system, we see it ‘down-regulate’ reducing frequency, duration and intensity of symptoms.  I have people have massive breakthroughs with this combination of neuroplasticity and movement retraining!

3. Tension Headaches: Very common and related to psychological stress as well as poor motor control, meaning when we try to move we are not precise… so we overactive too many (and the wrong) muscles in the neck region producing this pain. 

Symptoms include:

• Pressure sensation around the forehead akin to a squeezing ball
• Widespread head pain or headache
• Neck pain and shoulder pain
• Inflamed suboccipital neck muscles contributing to neck pain or discomfort

When it comes to tension headaches, we typically will include more muscle primer treatments to restore normal conditions in combination with movement retraining.  When our muscles in the head, neck, jaw and shoulder region don’t know how to cooperate with each other there is a bit of a tug of war causing overuse and pain.  I see this all too often and a simple plan can unlock major improvements in quality of life.

4. Migraines: Neurological headaches causing throbbing pain, sometimes accompanied by neck discomfort.

Symptoms of migraines encompass:

• Moderate to severe head and neck pain
• Nausea
• Body aches
• Light or sound sensitivity

The relationship between neck pain triggering migraines or being a migraine symptom remains unclear among healthcare professionals.  However, with so much overlap between neck pain and headache among tension headaches, occipital neuralgia and cervicogenic headaches… there is a very high likelihood that part of what a migraine sufferer is experiencing is also generated from another headache type.  This is why it is critical to get started with a plan that addresses the relationship of the neck and head.

Top Tips for Relieving Headaches Caused by Neck Pain

1. Enhance Workplace Ergonomics

• Adjust the height of your monitor to eye level (or 1 inch below) to prevent neck strain.
• Choose a chair with proper lumbar support and adjustable height.
• Ensure your feet are flat on the floor or on a footrest.
• Position your keyboard and mouse so that your wrists are straight.
• Take frequent breaks (every 30 minutes) to stretch and relax your neck, shoulders, and back.
• Use a document holder to keep reference materials at eye level and reduce neck bending.
• Keep commonly used items within arm's reach to avoid excessive reaching and twisting.

Focus on Posture of The Head, Neck and Jaw

• Balance out any one sided neck restrictions that prevent you from attaining an optimal posture.
• Maintain a neutral spine position while sitting and standing.
• Practice regular posture checks throughout the day and make adjustments as needed.
• Head should be sitting in about 90% of a full chin tuck during the day 

3. Improve Sleep Quality

• Invest in a supportive mattress and pillows that align with the natural curve of your neck.
• Experiment with different sleeping positions (back, side, or a combination) to find what works best for your neck pain.
• Create a calming bedtime routine, including activities such as reading or gentle stretching.
• Limit screen time 1 hour before bed time to reduce eye strain and promote better sleep.
• Keep your bedroom environment cool, dark, and quiet to enhance sleep quality.
• Consider using a neck pillow or cervical collar for additional support while sleeping.

4. Incorporate Regular Exercise

• Participate in an exercise program focusing on headaches, neck, jaw and shoulder mobility.
• Incorporate aerobic exercises such as swimming, cycling, or brisk walking to improve overall fitness and reduce stress.
• Practice relaxation techniques such as yoga, tai chi, or progressive muscle relaxation to alleviate muscle tension and promote relaxation.
• Set achievable exercise goals and track your progress to stay motivated and consistent.

5. Join a Community for Chronic Headaches, Neck Pain or TMJ Disorder

• Research shows that members of a community with other headache or neck pain sufferers demonstrate an overall reduction of symptoms.  Reasons being:

>There is a high likelihood someone else is experiencing exactly what you are and can provide valuable insights and strategies that have proven effective for them

>Other members can help you during exacerbations especially when you feel like you are an anomaly (a tendency we all have)

>Stay up to date with the latest treatment approaches

>You can share you journey and help others as well.

6. Neuroplasticity Retraining for Headaches & Neck Pain

• Neuroplasticity controls what we learn, how we behave and our ability to thrive in this world.   Essentially it's when the brain is rewired to function in a way that differs from how it previously functioned.
• Teaches you why you are experiencing what you’re experiencing, and why it’s not as scary as it feels to you right now.
• Allows you to understand behavior patterns that may be making symptoms last way longer than necessary.
• Helps you to recognize hidden triggers that are dictating your quality of life.
• Mental strengthening exercises allow you to build mental fortitude so you can regain control of your day.
• Participate in highly effective goal setting and action plans proven for chronic headache and neck pain sufferers.