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Neck pain and headaches are closely related. Poor posture, injury, and strain can cause neck pain, which can lead to tension headaches. Tension headaches are often described as a mild to moderate pain that feels like a band tightening around your head. In addition, a herniated cervical disc or a pinched nerve in the neck can cause pain in both the neck and head. Cervicogenic headaches, which are a type of secondary headache resulting from neck inflammation, muscle spasms, or a pinched nerve, can also develop due to neck strain or injury. To prevent headaches related to neck pain, improving posture, adjusting sleep positions, and taking breaks from activities that strain the neck are recommended.
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Tension headaches
Neck strain can occur from activities such as looking down to read, holding a phone between your head and shoulder, or driving with the seat positioned too low or too far back. Poor posture, such as holding your head too far forward or tilting it at an odd angle for extended periods, can also contribute to neck strain and subsequent tension headaches.
To prevent and relieve tension headaches caused by neck pain, improving your posture is essential. When standing or sitting, ensure your shoulders are in a straight line over your hips, with your ears directly above your shoulders. Avoid a forward head posture, which is common when using electronic devices. Additionally, adjust your sleep position to keep your head and neck aligned with your body. Chiropractors recommend sleeping on your back with a pillow under your thighs to relax the spinal muscles.
If you experience chronic tension headaches, your healthcare provider may prescribe antiseizure medications, antidepressants, or alternative therapies such as biofeedback, meditation, or cognitive-behavioural therapy. For episodic tension headaches, over-the-counter pain relievers and stress reduction techniques are usually sufficient for management.
It is important to note that tension headaches can be caused by various factors, and seeking professional advice can help determine the most effective treatment options for your specific situation.
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Migraines
A pulled neck muscle can cause headaches, specifically cervicogenic headaches. These headaches are a result of an injury or condition affecting the cervical spine or neck. Cervicogenic headaches are often accompanied by muscle stiffness and reduced range of motion of the neck. They can be caused by strained muscles, disc problems, or a pinched nerve.
Now, onto migraines. Migraines are a common type of headache, affecting around 12% of people in the US. They are characterised by severe, throbbing pain, often confined to one side of the head or face. Migraines can also cause neck pain, especially during an attack. Symptoms of migraines include nausea, light sensitivity, sound sensitivity, and weakness.
Recent research has identified neck muscle inflammation, especially in the trapezius muscle, as a primary cause of migraines. This research used advanced imaging techniques to quantify subtle inflammation within the neck muscles, marking a shift from the traditional focus on neurological or vascular factors. The study found a significant association between inflammation in the neck muscles and the presence of neck pain, the number of headache days, and myofascial trigger points. This suggests that inflammation can serve as a biomarker for myofascial involvement in migraines.
The treatment of migraines associated with neck pain typically involves relieving pain and improving function. Over-the-counter medications such as ibuprofen or acetaminophen can help reduce pain and inflammation. Physical therapy can also play a crucial role in strengthening neck muscles and improving flexibility. Heat or cold therapy can be beneficial, with ice packs reducing swelling and heat relaxing tight muscles. In some cases, prescription medications, injections, or muscle relaxants may be considered for relief.
It is important to note that cervicogenic headaches can sometimes be mistaken for migraines. However, cervicogenic headaches do not typically include additional migraine symptoms such as light sensitivity, sound sensitivity, nausea, or vomiting. Diagnosing cervicogenic headaches can be challenging, and healthcare providers may utilise imaging tests such as X-rays, CT scans, or MRIs to confirm the source of the pain and rule out other conditions.
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TMJ disorders
A pulled neck muscle or neck strain can cause headaches. Neck pain and headaches are closely related. Neck strains can result in tightened muscles at the back of the neck and the base of the skull, leading to tension headaches. Tension headaches are characterised by mild to moderate pain that feels like a band tightening around the head.
TMJ refers to the temporomandibular joint, which connects the jawbone to the skull. TMJ disorders, or TMDs (temporomandibular disorders), cause pain and dysfunction in the jaw joint and the muscles that control jaw movement. These disorders can affect the jaw bone and the muscles around the jaw joint, leading to pain and swelling in the surrounding tissues, including the neck.
TMDs are more common in women, especially between the ages of 35 and 44. While the exact cause of TMDs is often unclear, they may be due to a combination of factors, including genetics, psychological and physical stressors, and individual pain tolerance. Bruxism (teeth grinding), jaw injuries, arthritis, and stress can also contribute to TMJ disorders.
The symptoms of TMJ disorders include pain and discomfort in the jaw joint and muscles, as well as headaches. Treatment options range from conservative approaches to advanced therapies. Initially, individuals may benefit from simple measures such as avoiding chewing gum, ice, and crunchy or chewy foods, which can exacerbate the condition. If symptoms persist, advanced interventions might include physical therapy or dental procedures to address jaw alignment. In severe cases, surgery may be recommended if other treatments are ineffective.
To prevent headaches related to neck pain and tension, improving posture is crucial. This includes maintaining a straight back, neck, and shoulders while standing or sitting, avoiding slouching, and ensuring proper alignment during sleep. Additionally, adjusting your workspace setup, taking frequent breaks, and practicing specific neck exercises can help alleviate neck strain and associated headaches.
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Cervicogenic headaches
A cervicogenic headache is a chronic and common type of headache that arises from the upper cervical joints and is perceived in one or more regions of the head or face. It is a secondary headache, meaning that it is caused by another illness or physical issue. In the case of cervicogenic headaches, the cause is a disorder of the cervical spine and its component bone, disc, and/or soft tissue elements. The pain is usually unilateral and starts in the neck, often after neck movement, and is accompanied by a reduced range of motion of the neck.
The diagnostic criteria for cervicogenic headaches include the following:
- The source of the pain must be in the neck and perceived in the head or face.
- There must be evidence that the pain can be attributed to the neck, such as clinical signs implicating a source of pain in the neck or the abolition of a headache following a diagnostic blockade of a cervical structure.
Treatment for cervicogenic headaches should target the cause of the pain in the neck and may include nerve blocks, medications, physical therapy, and exercise. Physical therapy and an ongoing exercise regimen often produce the best outcomes. Other treatments such as cervical epidural steroid injections have also shown benefits in treating the pain associated with cervicogenic headaches.
To prevent headaches related to neck pain, it is important to focus on improving your posture when standing, sitting, or sleeping. Maintaining good posture can help reduce the strain on your neck muscles and prevent pain. Additionally, adjusting your workspace setup and taking frequent breaks when working at a computer or driving long distances can also help alleviate neck strain and associated headaches.
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Improving posture
Poor posture can cause neck pain and headaches. Forward head posture, which is common when using electronics, can put pressure on the neck and cause muscle strain.
- When standing, keep your feet hip-width apart, position your knees over your ankles, and make sure they are not locked. Hold your pelvis in neutral alignment and move your head and shoulder blades back.
- When sitting, sit all the way back in your chair and place a small, rolled-up towel or lumbar cushion behind your mid-back to protect your spine's natural curve. Keep your knees at a right angle, at the same height or slightly higher than your hips, and place your feet flat on the floor.
- When using a smartphone, avoid tilting your head down to look at the screen, as this strains your spine. Instead, lift the phone up to eye level and move your eyes, not your head, to read messages.
- When sleeping, avoid sleeping on your stomach, as this can strain your back and neck. If you are a side sleeper, place a pillow between your knees and a thicker pillow under your head. If you are a back sleeper, place a pillow under your knees and a smaller pillow under your head.
- Strengthen your muscles through exercises such as scapula squeezes, rows, modified planks, and abdominal muscle tightening.
- Stretch your muscles regularly to prevent tightness and pain.
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Frequently asked questions
Yes, a pulled or strained neck muscle can cause headaches. This is due to the inflammation and stiffness that occurs when muscles are pulled or strained.
The main symptom of a headache caused by a pulled neck muscle is a feeling of pain and muscle stiffness around the neck and head. This type of headache is called a cervicogenic headache. Other symptoms include pain at the base of the skull, pain with neck movement, and pain behind one or both eyes.
There are several ways to relieve a headache caused by a pulled neck muscle, including:
- Improving your posture when sitting, standing, and sleeping.
- Massage therapy to loosen and relax the neck muscles.
- Physical therapy to improve flexibility and strengthen the neck muscles.
- Oral medication to ease pain and reduce inflammation, such as aspirin, ibuprofen, or corticosteroids.
If your neck pain and headache persist for more than 8 weeks without improvement, it is recommended to consult a healthcare professional. Additionally, if your headache is accompanied by numbness, pain that shoots down your arm or shoulder, or difficulty moving your head, seek medical attention as these could be signs of a more serious condition.
