Dominic Stone
Neck pain is a common issue, affecting 10-20% of adults, and is more prevalent in women. It can be caused by physical changes related to strain, injury, ageing, or stress. Neck pain can also cause headaches, specifically cervicogenic headaches, which are a type of referred pain that originates in the neck. This can be caused by a pinched nerve in the neck, which triggers head pain known as occipital neuralgia. This pain can feel like an electric shock and can cause pain at the base of the skull, pain with neck movement, and pain behind the eyes. Cervicogenic headaches can also be caused by arthritis, a slipped disk, or whiplash.
| Characteristics | Values |
|---|---|
| Head pain type | Tension headache, cervicogenic headache, occipital neuralgia, migraine |
| Causes | Neck strain, stress, injury, pinched nerve, slipped disk, arthritis, whiplash, jaw problems, TMJ disorders |
| Symptoms | Pain in the neck, head, and shoulders, muscle stiffness, inflammation, spasms, nausea, increased sensitivity to sound or light |
| Treatment | Exercise, physical therapy, medication, massage, relaxation techniques, radiofrequency ablation, neuromodulation, mouthguard, cervical collar |
| Prevention | Good posture, proper sleep position, regular breaks, avoiding heavy lifting, neck exercises |
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What You'll Learn
Tension headaches
The symptoms of tension headaches include a constant feeling of mild to moderate pressure and pain, as if something is squeezing the sides of the head together. Additionally, individuals may experience aching or tight neck and shoulder muscles, as well as sensitivity to light and sound.
It is important to note that tension headaches are distinct from cervicogenic headaches, which originate from an injury or condition affecting the cervical spine or neck. Cervicogenic headaches are referred pain resulting from issues such as arthritis, whiplash, or a slipped disk.
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Cervicogenic headaches
The underlying cause of a cervicogenic headache can be a disorder or lesion within the cervical spine or soft tissues of the neck. Such disorders include tumours, fractures, infections, and rheumatoid arthritis of the upper cervical spine. There is debate as to whether cervical spondylosis (age-related wear and tear affecting the spinal disks in the neck) can cause cervicogenic headaches.
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.
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Pinched nerves
Neck muscles can cause head pain, and one of the common causes of such head pain is a pinched nerve. Pinched nerves in the neck are a common cause of chronic, recurring headaches, which may last a few hours to several days. This type of headache is known as a cervicogenic headache. Cervicogenic headaches are distinct from other types of headaches in that they usually occur after neck movement. The pain is often felt when the neck is moved, and there may be a reduced range of motion in the neck.
Cervical radiculopathy, or a pinched nerve in the neck, affects about 2 in 1,000 people and is most common in middle-aged individuals. When a significant nerve in the neck is compressed, pain can radiate to the temples, resulting in a headache. Furthermore, when the upper nerves in the neck are involved, cervicogenic headaches can occur. These headaches can be triggered by specific actions such as turning the neck, nodding, or holding the neck in one position for an extended period, such as when working on a computer.
Pinched nerve-related headaches can be differentiated from migraines, as the former are referred pain from neck tissue, whereas migraines originate and terminate in the brain. In addition, pinched nerve-related headaches tend to worsen when sitting or lying down, as the tissue surrounding the pinched nerve becomes more compressed. On the other hand, migraines often include symptoms such as nausea and vomiting, which are not typically associated with pinched nerve headaches.
The main risk factors for developing a pinched nerve include degenerative changes in the spine, such as arthritis and spondylosis, and herniated discs. These changes are a typical part of the ageing process, and it is unknown why some individuals develop pain while others do not. Herniated discs can be caused by activities such as lifting, pulling, bending, and twisting.
The good news is that up to 90% of patients with pinched nerves in the neck experience improvement with therapeutic treatment, including physical therapy. Non-invasive treatments, such as over-the-counter painkillers (ibuprofen, naproxen, acetaminophen), steroid injections near the affected nerve, and surgery are all possible treatment options.
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Poor posture
- Increased stress on the cervical spine: As the head is held forward, the cervical spine has to support more weight, leading to extra stress on the discs, facet joints, and vertebrae. This can increase the risk of degenerative spinal issues such as cervical degenerative disc disease.
- Muscle imbalances: Some muscles in the neck, upper back, shoulders, and chest can become shortened and tight, while others can become elongated and weak. This can lead to muscle spasms and painful strains.
- Reduced mobility: The increased stiffness in the muscles and/or joints can decrease the neck's range of motion.
- Jaw pain: Forward head posture can cause excessive tension on the jaw muscles, leading to inflammation of the temporomandibular joint, which connects the jaw to the temporal bones of the skull.
- Headaches: Poor posture can be a trigger for unilateral migraines and stress headaches.
The longer poor posture is continued, such as hunching over a computer or slouching on a couch, the more likely that neck pain and other symptoms may develop. However, most neck pain and headaches caused by poor posture can be eliminated by using simple measures. Maintaining a good posture, where the ears are positioned directly above the shoulders with the chest open and shoulders back, can help minimize stress on the neck. Additionally, it is important to vary your position throughout the day and avoid prolonged postures.
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Exercises for relief
Neck muscles can cause head pain, which is known as a cervicogenic headache. This type of headache is head pain that originates in the neck, caused by an injury or condition affecting the cervical spine. It is a referred pain, meaning the pain is felt in a different part of the body from where it originates.
Now, onto the exercises for relief:
Neck Stretches
Neck stretches can help improve your range of motion and mobility, ease tension, and improve flexibility. They can be done anywhere and are usually easy to do.
- Forward and Backward Tilt: Face forward and slowly tilt your head toward one shoulder, hold for 2 seconds, then return to the starting position. Repeat on the other side.
- Diagonal Forward Tilt: Tilt your head diagonally rather than straight down.
- Side Rotation: Turn your head to the right and hold for 15-30 seconds, then turn your head forward again. Repeat on the left side.
- Neck Retraction: Pull your neck and head back.
Shoulder Blade Squeezes
This exercise helps correct postural issues, which are a common cause of neck pain and headaches.
Chin Tucks
This exercise improves the range of motion for the back of the neck, providing headache relief. Gently tuck your chin as if starting a nodding motion, then return to the starting position.
Shoulder Rows and Shoulder Shrugs
These exercises help improve posture, reduce muscle imbalances, and decrease the likelihood of headaches caused by neck strain.
Dead Bug
This exercise helps strengthen muscles, improving stability and reducing strain on the neck. Lie down with your arms resting on the ground, then gently lower one leg, tapping your foot on the floor before returning to the starting position.
Scapular Squeezes and Standing Push-ups
These exercises help strengthen the upper back extensor muscles, which can help prevent additional strain on the neck caused by poor posture.
Aerobic Exercise
Regular aerobic exercise, such as brisk walking, can improve neck-related symptoms by promoting overall cardiovascular fitness and well-being.
It is important to listen to your body and stop any exercises that make your symptoms worse or cause new pain. Consult a healthcare professional if your neck pain worsens or persists for more than six weeks.
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Frequently asked questions
A cervicogenic headache is head pain that originates in your neck. It is caused by an injury or condition that affects your cervical spine or neck. It is a type of referred pain from arthritis, a slipped disk, whiplash, or other issues.
Cervicogenic headaches can be difficult to diagnose as they share symptoms with other types of headaches like tension headaches or migraines. Some common symptoms include pain and muscle stiffness around the neck area, and pain that feels like an electric shock at the base of the skull.
Neck pain can be caused by physical changes related to strain, injury, aging, or stress. Aging can cause natural wear and tear, leading to degenerative conditions such as osteoarthritis and spinal stenosis. Overuse of neck muscles during repetitive or strenuous activities can also result in stiffness and pain.
To relieve neck pain and associated headaches, you can try exercises, physical therapy, medications, cold/heat therapy, or rest. Practicing good posture and relaxation techniques like deep breathing and massage can also help prevent and alleviate pain.
