Neck-Related Headaches: Causes, Symptoms and Solutions

Most of us have had a headache at some point – that nagging pain that makes it hard to focus, work or even enjoy the day. Did you know that not all headaches are the same? They generally fall into two categories: primary headaches and secondary headaches. Understanding the difference can help you find better ways to manage them. The good news? Once you address the root cause, you can find relief. Let’s dive into what causes them, how to spot them and most importantly what you can do to get rid of them.

Primary vs. Secondary Headaches

Primary headaches are those that happen on their own, not because of another underlying condition or disorder. These include:

• Tension headaches – The most common type, often caused by stress, lack of sleep or tight muscles in your shoulders and neck.

• Migraines – These can feel like a pounding or throbbing pain, sometimes with nausea, blurry vision or sensitivity to light and sound.

• Cluster headaches – Rare but extremely painful, usually affecting one side of the head and occurring in cycles or "clusters" over weeks or months.

  
  

Secondary headaches happen because of another issue, like an illness, injury or even poor posture. One particular type is the cervicogenic headache, which we will be focusing for this post.

What is a Cervicogenic Headache?

A cervicogenic headache is a headache that actually starts in the neck but causes pain in the head. Think of it like a misfiring alarm system – the real issue is in your neck but your head is feeling the pain. The upper part of your spine (C1-C3) shares nerve connections with your head so when something’s off in your neck, your brain misinterprets the signals and thinks the pain is coming from your head.

Signs You Might Have a Cervicogenic Headache

Here’s what to watch for:

✔️ The pain starts in your neck and moves up to your head, often on one side

✔️ Your headache gets worse with certain neck movements or after sitting in one position for too long

✔️ Pressing on certain spots in your neck triggers the headache

✔️ Your neck feels stiff or sore, especially after working at a desk or looking at your phone for long periods

Cervicogenic headaches have overlapping symptoms with migraines, however cervicogenic headaches usually don’t come with nausea, flashing lights or extreme sensitivity to noise and light.

What Causes Cervicogenic Headaches?

Imagine you’re carrying a heavy backpack all day, eventually your shoulders and neck will start to ache. That’s essentially what happens with poor posture and neck strain. Here are some of the most common causes:

🔹 Poor Posture – If you spend hours hunched over your phone or computer, your neck may be overloaded due to a forward-head posture.

🔹 Muscle Tension and Weakness – Weak deep neck muscles mean your other muscles have to work overtime to support your head, leading to strain and pain. It’s like a team at work where only a few people are doing all the heavy lifting, overtime they are likely to experience burn out.

🔹 Injuries (Like Whiplash) – Car accidents, falls or sports injuries can cause long-term neck dysfunction, leading to headaches.

🔹 Arthritis or Joint Stiffness – Wear and tear in the joints of the neck can cause inflammation and irritation of nerves, leading to headaches.

How to Treat Cervicogenic Headaches (Backed by Science)

You don’t have to live with neck-related headaches. Research shows that a combination of movement, hands-on therapy as well as endurance, stability and strengthening exercises can make a huge difference. Here’s what works:

1. Hands-On Physiotherapy

Seeing a physiotherapist can make a huge difference! Techniques like:

• Manual Therapy – Helps improve neck and thoracic joint movement, reducing stiffness.

• Soft Tissue Release – Loosens tight muscles contributing to headaches.

• Dry Needling – Targets trigger points in tight muscles, reducing headache frequency.

2. Mobilise and Strengthen

Your neck doesn’t work alone—it has a relationship with many structures like your jaw, upper back (thoracic spine), ribcage, shoulder blade and shoulders. Research shows that limited mobility in these areas can lead to increased strain on the neck, contributing to headaches. Here’re some ideas on how to improve movement and strength:

❇️ Chin Tucks – Strengthens deep neck flexors, reducing forward head posture and headaches. Think of this as resetting your neck’s posture.

❇️ Thoracic Extension and Rotation Exercises – Improve mid-back mobility, reducing stress on the neck. Imagine unlocking a stiff hinge so everything moves more smoothly.

❇️ Rib Cage Mobility Work – Gentle side stretches and deep breathing exercises help improve movement between your ribs and spine, reducing strain on the neck.

❇️ Shoulder Blade Squeezes – Improves posture and reduces tension in the upper trapezius.

❇️ Neck Rotations – Maintains mobility and prevents stiffness.

3. Optimise Your Work Set Up

Research suggests that correcting posture and improving ergonomics can cut down on headache frequency. Here are some ergonomic tips on how to set up your workspace.

4. Extra tips

• Applying heat (like a heat pack or warm compress) can relax tight muscles, while ice can help numb the pain. Heat works like warming up before exercise, making movement easier.

• If you're waking up with a sore neck, consider using a supportive pillow. It can help keep your head aligned with your spine.

Final Thoughts

Cervicogenic headaches can be frustrating but the good news is that they’re treatable. By seeking hands-on treatment, improving posture and strengthening weak muscles, you can take control of your pain and start feeling better. If you suspect your headaches might be linked to your neck, reach out to us!