Headaches are annoying. Whether they come on occasionally or frequently, they significantly impact your quality of life and productivity.
One of the most common causes of headaches are the cervicogenic type, meaning coming from the neck. Your upper neck includes nerves that supply the jaw, head, and scalp, and when you’ve got tightness in the neck, these nerves will become sensitized, sending pain signals to the head.
So how do my neck muscles suddenly get tight? Slouched postures, prolonged sitting, and even stress are the commonest causes of neck stiffness. If you’ve ever experienced a concussion or a whiplash injury from a car accident (even if a while back), your upper neck can still be a cause of tightness.
Physiotherapy can offer effective strategies for relief, symptom management, and prevention:
1. Postural Assessment and Correction:
Poor posture, especially in the neck and shoulders, can lead to muscle tension and strain, triggering headaches. Physiotherapists conduct thorough postural assessments to identify imbalances and recommend corrective exercises and ergonomic adjustments to improve alignment and reduce strain on the muscles and joints.
2. Manual Therapy:
Manual therapy techniques such as soft tissue mobilization, joint mobilization, and myofascial release can help alleviate muscle tension, improve blood flow, and reduce pain associated with headaches. Skilled manual physiotherapists use hands-on techniques to release tight muscles, restore joint mobility, and promote relaxation.
3. Dry needling/IMS:
Dry needling or IMS (Intramuscular Stimulation) to the neck can reduce muscle tightness, improve blood flow, and relax tight joints, even in chronic cases.
4. Exercises:
Tailored exercise programs incorporating stretching, strengthening, and stabilization exercises for the neck and back are designed to address muscle imbalances, improve flexibility, and enhance overall posture and body mechanics. These exercises help alleviate tension, promote relaxation, and prevent future headache episodes.
5. Relaxation Techniques:
Stress and tension are common triggers for headaches. Physiotherapists teach relaxation techniques such as deep breathing exercises, progressive muscle relaxation, and mindfulness practices to help individuals manage stress, reduce muscle tension, and alleviate headache symptoms.
6. Education and Lifestyle Modification:
Think big picture: identifying lifestyle factors like poor ergonomics (desk/computer setup), dehydration, inadequate sleep, and dietary triggers are important to consider when looking at additional causes of headaches. Making gradual changes to your lifestyle habits can help with self-management.
It’s important to note that migraines, stress, medications, and underlying health conditions can all lead to headaches as well. Consult with your physiotherapist to identify the cause of your symptoms to get you on the path for a better quality of life.