Do you suffer from recurrent throbbing headaches that start at the base of your skull and radiate up into your head or face? You may be experiencing cervicogenic headaches, which result from a problem in your neck (cervical spine). Inflammation, tension, or pressure in the joints of your neck irritates your nerves, leading to pain in the head.
Common causes of cervicogenic headaches include:
- Injury—like whiplash
- Poor posture—especially when sitting at a desk all-day
- Tension in the neck and shoulder muscles caused by stress
- Degenerative conditions that affect the spine
Cervicogenic headaches often start after excessive neck movement and are usually accompanied by stiffness or difficulty moving. The good news is that there are simple exercises you can do to alleviate the pain—and support the health of your neck. Let’s take a closer look!
5 Simple Exercises for Cervicogenic Headache Relief
Tackle cervicogenic headaches by yourself at home or at work with these basic exercises—recommended by physiotherapists—to improve flexibility, stability, and muscle strength.
1. Chin Tuck
Sitting up straight, gently lower your chin towards your chest. Then, place one hand on your chin and your other hand behind your head to deepen the stretch. You should notice a pull in the back of your neck and shoulder muscles. Hold the stretch for five to 10 seconds.
2. Shoulder Blade Squeeze
Again, sitting up straight, squeeze your shoulder blades together behind you (or your elbows, if that’s easier to visualise)—hold it for five seconds and then relax. Do this ten times, rest, and repeat. You will notice all the muscles in your upper back working as you contract them. This exercise opens your chest and encourages correct posture by strengthening your upper back—which supports a healthy neck!
3. Turning Neck Stretch
Place one hand behind your back, turn your neck towards the opposite shoulder, and hold the stretch for 30 seconds. Switch sides. This stretch helps relieve tension in the neck and shoulder muscles, especially after repetitive movements that can trigger headaches.
4. Doorway Lunge
This exercise is perfect for anywhere that has a doorway. Place one hand on each side of the doorframe. Then, keeping your hands in place, lunge forward. This exercise opens up the chest, which encourages good posture. You can deepen the lunge until you feel a satisfying stretch in your chest.
5. Snow Angels
Ready to feel like a kid again? Lying down on your back on a firm surface with your arms at your side, face your palms up, and pretend you’re making snow angels. Stretch your arms to the side and above your head, then bring them down again.
Remember, one of the best things you can do for a healthy neck and spine is to correct your posture. That might involve changing your office furniture or mattress—but it’ll be worth it!
If you’ve tried these exercises and stretches and still struggle with headaches or tension in your neck, our team at Turramurra Physiotherapy can help. We’re passionate about holistic healing, diagnosing injuries and weaknesses, and treating the cause of your pain—so you can get back to your daily activities with your head held high and pain-free! Contact us today to invest in the future health of your spine.
