Logan Steele
Weak neck muscles have been linked to tension headaches, which can cause mild to moderate pain, as well as a tightening sensation around the head. Research has found that neck and shoulder muscles were up to 26% weaker in people with regular tension headaches. While other factors can also trigger tension headaches, weak neck muscles can be a significant contributing factor. This is because the upper neck muscles are primarily responsible for balancing, supporting, and stabilizing the head, which can weigh as much as a bowling ball. As a result, weak neck muscles can lead to a feeling of neck instability and atrophy, causing chronic headaches over time.
| Characteristics | Values |
|---|---|
| Type of Headache | Tension Headache, Migraine |
| Pain Level | Mild to Moderate |
| Pain Description | Feels like a vice gripping the sides of the head, a tightening band around the head, or a heavy head |
| Causes | Weak neck muscles, neck muscle inflammation, neck injury, pinched nerve, herniated cervical disc, TMJ disorder, jaw problems, forward leaning head posture |
| Risk Factors | Sitting for long periods, using computers/laptops/tablets, ligament damage, smoking |
| Treatment | Chiropractic care, physical therapy, exercises, medications, cold/heat therapy, rest, surgery, mouthguard, cervical collar |
| Prevention | Strength training, stretching, adjusting sleep position, customizing workspace, taking breaks |
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What You'll Learn
Tension headaches
A Danish study found that strengthening exercises may help prevent tension headaches or reduce pain. People with chronic tension headaches are found to have weaker neck and shoulder muscles compared to those who do not experience such headaches. Even if you are an average computer user, you may be at risk. The increased use of computers, laptops and tablets means we spend more time sitting with a protruded head posture, which can contribute to tension headaches.
To effectively treat tension headaches, it is important to understand the underlying causes. This may involve addressing the foundation of the muscular structure and understanding how the spine functions. Chiropractic care can help manage symptoms and provide lasting relief by safely and gently moving bones back into correct alignment, allowing neck muscles to regain strength.
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Migraines
Neck pain is highly prevalent in people with migraines, with a large American study finding that 38% of individuals with severe headaches or migraines reported neck pain, compared to 11% of individuals without. This could be due to a few reasons. Firstly, weak neck muscles can cause tension headaches, which can feel like a tight band compressing the forehead and can be a precursor to a migraine. A Danish study found that strengthening neck muscles may help prevent tension headaches or reduce pain. Additionally, an issue in the cervical spine or neck can cause cervicogenic headaches, which may feel like a migraine but without the associated light sensitivity, sound sensitivity, nausea, or vomiting. Finally, reducing neck muscle tension through exercise, physiotherapy, or acupuncture may reduce the frequency of migraine attacks, suggesting that neck muscle tension could be a trigger for migraines.
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Neck injuries
The neck, also known as the cervical spine, is made up of seven bones that support the head and allow nerves to travel from the spine to the brain. When any part of the neck is injured or strained, pain can occur, and this can lead to headaches.
In addition to direct trauma, neck injuries can also result from poor posture, neck strain, or medical conditions like a pinched nerve or herniated cervical disc. A herniated cervical disc occurs when one of the soft discs between the vertebrae in the neck bulges out and presses on a nerve, causing pain in the neck and head. Similarly, a pinched nerve occurs when a nerve in the neck is irritated or compressed, leading to occipital neuralgia, characterized by throbbing pain that usually begins in the neck and moves upwards.
It is important to understand the connection between neck injuries and headaches to seek appropriate treatment. Orthopedic surgeons, chiropractors, and physiotherapists can help address neck injuries and provide relief from associated headaches.
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Muscle imbalances
A Danish study found that people with chronic tension headaches had neck and shoulder muscles that were up to 26% weaker than those without. The study also found that the ratio of extension to flexion strength was 12% larger in the healthy comparison group, indicating a strength imbalance between the muscles holding the head upright.
These muscle imbalances can be addressed through strengthening exercises. For example, shoulder strengthening exercises have been shown to reduce neck pain in previous studies. Specific exercises can also be prescribed as part of physical therapy, which can help strengthen neck muscles, improve range of motion, and relieve pain.
Chiropractic care can also be beneficial in treating muscle imbalances and associated headaches. Chiropractors can help move bones back into correct alignment, allowing the neck muscles to regain strength and reducing tension throughout the body.
In summary, muscle imbalances in the neck and shoulder can contribute to tension headaches, and addressing these imbalances through strengthening exercises, physical therapy, or chiropractic care may help prevent or reduce the severity of these headaches.
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Muscle strengthening treatments
Weak neck muscles can cause tension headaches. While the exact mechanism of how muscle weakness causes headaches is not yet fully understood, a Danish study found that strengthening neck muscles may help prevent tension headaches or reduce pain.
Chin Tucks
Chin tucks are an effective exercise for strengthening the muscles that support good posture. This exercise helps pull the head back into alignment over the shoulders and stretches the scalene muscles on the side of the neck and the suboccipital muscles at the top of the neck and base of the skull. To perform a chin tuck:
- Stand or sit with your head facing forward.
- Gently bring your chin towards your chest without lifting your head, creating a double chin.
- Hold this position for a few seconds, then relax.
- Repeat this movement 5-7 times throughout the day.
Neck Stretches
Simple neck stretches can help improve neck mobility and strengthen neck muscles. Here are a few variations:
- Slowly turn your head to one side as far as comfortable, holding for 2 seconds, then return to the starting position. Repeat on the other side.
- Slowly tilt your head towards one shoulder, feeling the stretch on the opposite side of your neck. Hold for 2 seconds, then return to the centre. Repeat on the other side.
- Bring your chin down towards your chest, then slowly lift your head back up.
Prone Cobra
The prone cobra is an advanced exercise that strengthens the neck, shoulders, and upper back. It is performed lying face down on the floor:
- Place a rolled-up hand towel under your forehead for comfort.
- Position your arms by your sides with palms facing down.
- Place your tongue on the roof of your mouth to stabilise the front neck muscles.
- Pinch your shoulder blades together and lift your hands off the floor.
Shoulder and Upper Back Exercises
Weak neck muscles are often associated with weak shoulder and upper back muscles. Strengthening these muscles can help improve posture and reduce neck strain. Try exercises such as:
- Standing with arms raised into an "I," "Y," or "T" position to target different muscle groups.
- Practising shoulder circles or shoulder blade squeezes to strengthen the trapezius muscle.
It is important to gradually introduce these exercises and pay attention to your body's response. While some muscle soreness is normal when starting a new exercise routine, the exercises should not cause an increase in your existing neck pain. If your symptoms persist or worsen, consult a healthcare professional for advice.
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Frequently asked questions
Tension headaches are characterised by mild to moderate pain that feels like a band tightening around the head. They can be triggered by weak neck muscles and other factors.
Weak neck muscles can lead to tension headaches. The head is relatively heavy compared to the rest of the body, putting a lot of pressure on the upper-neck muscles, which are primarily responsible for balancing, supporting, and stabilising the head. When the neck muscles are weak, they cannot adequately support the weight of the head, leading to tension headaches.
There are several ways to relieve tension headaches caused by weak neck muscles. These include:
- Strengthening the neck muscles through specific physical therapy exercises.
- Adjusting your sleep position to ensure your head and neck are aligned with your body.
- Taking frequent breaks when working at a computer or driving long distances to stretch your shoulders and neck.
- Adjusting your workspace setup to ensure your knees are lower than your hips, and your computer monitor is at eye level.
