Category: Headaches

How to Relieve a Headache in the Back of Your Head
Headaches are an annoying part of life for many of us. Whether they happen sporadically or are nearly constant companions, a headache can interfere with your ability to focus, move around, or simply enjoy your day. And as anyone who’s had a lot of headaches can tell you, not all headaches the same—they have different causes that result in different symptoms, and even the location of the pain varies.

If your headaches tend to mostly occur at the back of your head, it’s worth understanding their potential causes and how to treat them in a way that addresses the root problem so you can find relief not just for today, but for the future as well.

Causes of headaches at the back of your head

Based on anecdotal evidence, it’s not that common to experience headache pain in the back of the head, but it does happen. Back of head pain from headaches tends to be linked to specific headache types and conditions. The pain could range from dull tension-like pressure to sharper, debilitating discomfort. Fortunately, there are at least a few potential treatments to relieve this pain either at home or with specialist care.

Positional headache (rare)

A positional headache is caused by changes in cerebrospinal fluid pressure or the amount of this fluid surrounding your brain. This type of headache has a unique characteristic: symptoms worsen or improve based on what position you’re in. For instance, lying down may make the pain worse, while sitting upright could offer some relief.

Symptoms of positional headaches:
- Pain intensifies with specific positions (like lying down or bending over).
- Nausea or dizziness may accompany the headache.
- Uncommon occurrences with no clear outside triggers.
Risk factors:
- Previous head injuries.
- Prior surgery or spinal procedures that may have altered cerebrospinal fluid levels.
- Rare disorders affecting the spinal structure.
Tension headache (common)

If you’ve done any internet research about headaches, you’ve read about tension headaches. If you’re experiencing frequent headaches, including in the back of your head, tension headaches are often the most likely cause. These headaches tend to arise from stress or physical strain and are incredibly common among people with desk jobs, students, or anyone regularly holding tight postures with their neck, shoulders, or jaw.

Symptoms of tension headaches:
- Tight, band-like pressure or ache around the back of the head.
- Pain may also travel to your forehead or temples.
- Muscle tenderness in the neck, shoulders, and scalp.
Risk factors:
- Poor posture (think long hours hunched at a computer or clenching your jaw).
- Mental stress or anxiety that triggers physical tension.
- Skipping meals or dehydration.
- Lack of sufficient sleep.
Cervicogenic headache (radiating from neck, not often staying at the back of the head)

Unlike tension headaches, which have a variety of causes, cervicogenic headaches originate specifically from the neck and can present as pain at the back of your head. These headaches are often tied to a clearly identifiable issue, such as poor neck posture or trauma.

Symptoms of cervicogenic headaches:
- Pain begins in the neck and gradually radiates to the back of the head.
- Reduced range of motion in the neck.
- Stiffness or tenderness at the base of the skull.
Risk factors:
- Neck strain from poor ergonomics.
- Recurrent neck injuries or conditions like arthritis.
- Poor sleeping position.
How to relieve headaches at the back of your head

It’s often possible to find relief for headaches at the back of your head at home, either by addressing the immediate causes of discomfort or by making lifestyle adjustments that prevent them altogether. No single solution works for everyone, but a combination of strategies can bring relief.

If you’re having headaches regularly (once every other day or more), it’s possible you have a more pervasive underlying condition that’s causing them, and we’d encourage you to reach out to a medical professional for an evaluation. Physical therapists can be helpful especially for natural techniques that avoid medication, which can have their own side effects and may be limited in their effectiveness for different causes of headaches.

Quick relief tips
1. Lie down: Resting in a dark, safe, quiet space can help reduce anxiety and relieve tension. Choose a comfortable position to alleviate pressure on your neck or spine.
2. Stay hydrated: Dehydration can make headaches worse. Aim to drink water consistently throughout the day to avoid headaches.
3. Controlled caffeine: A small cup of coffee may relieve some headache symptoms—but be cautious not to overdo it, as caffeine overuse can have the reverse effect.
4. Ice or heat therapy:
- For tension headaches, apply a heating pad to the back of your head or neck to help ease muscle stiffness.
- For cervicogenic pain, an ice pack may reduce inflammation and soothe soreness.
1. Light exercise: A short walk or gentle stretching session can release tension in your neck, shoulders, and back.
Lifestyle adjustments
- Reduce alcohol and smoking: Both substances can act as headache triggers for some people, so cutting back could make a noticeable difference.
- Ergonomic upgrades: Check your workspace setup—your chair, desk, and monitor height should encourage proper alignment. A physical therapist can not only evaluate your current workspace but also provide science-backed recommendations for equipment, posture, and work routines to reduce tension.
- Relaxation Practices: Techniques like yoga, meditation, or deep breathing exercises encourage full-body relaxation, reducing headache intensity and frequency.
Headache treatments a physical therapist can provide

Sometimes, recurring headaches need a more tailored approach. Seeking professional help ensures you’re targeting the source of your discomfort with sustainable treatment. Physical therapy offers innovative and non-medicated treatments for headache relief.
- Therapeutic exercises: Learn specific targeted exercises to stretch and strengthen specific muscle groups to reduce tension and pain and address the underlying causes of headaches.
- Manual therapy techniques: Soft tissue massage and joint mobilization to help address underlying mobility issues that can make muscle tension worse.
- Posture and ergonomic assessments: Your therapist can evaluate your workspace and recommend adjustments for better long-term neck and back health.
- Dry needling: Reset the muscular balance and reduce tension in the muscles throughout the neck and base of the skull.
Sustainable headache relief in Grand Rapids

Chronic headaches at the back of your head shouldn’t become your new normal. If you’ve tried self-care measures but still find yourself battling persistent pain, it may be time to get an expert’s opinion. A physical therapist can help you identify lifestyle triggers, implement sustainable solutions, and find relief—without immediately resorting to medication.

Start a conversation about what you’re looking for from a headache treatment plan by calling one of our nearby office locations or by requesting an appointment online today.
January 8, 2025
5 options for spinal headache treatment
A spinal headache, also known as a post-dural puncture headache, is a type of headache that can happen after a lumbar puncture or spinal tap. It is characterized by a throbbing headache that worsens when you sit or stand but improves when you lie down. A spinal headache can be an uncomfortable and challenging experience, affecting up to 40% of people after a lumbar puncture procedure. Various treatment options are available that can help manage and alleviate the symptoms of this kind of headache.

Understanding the causes and symptoms of a spinal headache

A spinal headache can develop after a lumbar puncture or spinal tap. A lumbar puncture is a medical procedure where a needle is inserted into the spinal canal to collect cerebrospinal fluid. This headache occurs when cerebrospinal fluid leaks through the puncture site. The leaking fluid causes pressure to drop in the spinal canal and causes headache and other symptoms. The primary procedures that can cause a spinal headache include:
- Lumbar puncture or spinal tap — A common cause of a spinal headache is a lumbar puncture. A lumbar puncture can be performed for diagnostic or therapeutic purposes.
- Epidural anesthesia — A spinal headache can be a rare side effect of epidural anesthesia. Epidural anesthesia is commonly used during childbirth and can also be used for other medical procedures.
Factors that can contribute to the development of a spinal headache include:
- Needle size — The size of the needle can play a direct factor in developing a spinal headache. If a larger needle is used, the chances of cerebrospinal fluid leaking increases. A larger needle used in the procedure can come with a chance of up to 70% of developing a spinal headache. If a smaller needle is used, the chance can be 12% of developing a spinal headache.
- Needle design — The kind of needle can also play a factor in the risk of developing a spinal headache. If an atraumatic needle that has a diamond-shaped tip is used for the procedure, you have a lower chance of developing a headache.
- Number of attempts — The number of attempts directly relates to the amount of damage in the spinal canal. If a larger needle or multiple attempts are required, the damage to the spinal canal will leave a more significant chance of spinal fluid leaking into the canal, which can lead to the development of a headache.
Symptoms of a spinal headache can include:
- Throbbing headache — A spinal headache causes a distinctive throbbing or pulsating headache.
- Worsening pain when upright — The pain from this type of headache usually intensifies when you sit or stand up. The pain typically lessens when you are lying down.
- Neck stiffness — Some people can experience neck stiffness and pain in addition to a throbbing headache.
- Nausea and vomiting — In severe cases of spinal headaches, you may also experience nausea and vomiting.
Treatment options for a spinal headache

Spinal headaches typically go away on their own. If a headache requires treatment, several options can help to get you back to your normal routine. Treatment options can include:
- Hydration — Increasing your fluid intake is important to help boost your cerebral spinal fluid pressure. In cases of severe dehydration, you may be given an IV hydration boost to rehydrate you quickly.
- Caffeine — Your doctor may suggest you have a caffeine-rich drink. Caffeine can help narrow the blood vessels and reduce cerebral blood flow. This can help provide you with pain relief.
- Rest — It’s crucial to take it easy and allow your body to rest. Your health care provider may recommend bed rest for a day or two. This will allow your body to heal.
- Medication — Over-the-counter pain relievers and medications designed to help with headaches can be taken to help alleviate the symptoms of a spinal headache. Your health care provider may also prescribe stronger medications to help manage more severe headache symptoms.
- Blood patch — In cases where a spinal headache doesn’t resolve on its own or with the help of other conservative measures, your health care provider may recommend a blood patch. A blood patch uses your blood to create the patch. An anesthesiologist will inject your blood into the epidural space where the cerebral spinal fluid is leaking. The blood will help close the leaky hole that is responsible for the headache and provide you with relief from the pain.
Physical therapy after a spinal headache

After you’ve recovered from a spinal headache, it’s time to reclaim your strength, and physical therapy can help. Physical therapy can help through:
- Gradual reintroduction to activity — A physical therapist understands the importance of pacing yourself, especially after a lumbar puncture and spinal headache recovery. They can guide you through a step-by-step return to your regular activities.
- Gentle exercise regimen — Customized exercises will be introduced to help rebuild your strength and flexibility. These exercises can help ease you back into an active routine.
- Posture and body mechanics — Your therapist can teach you about proper posture and body mechanics to help reduce the strain on your spine. This knowledge can be beneficial in maintaining spinal health.
SSOR can help you on your recovery journey from a spinal headache

Recovering from a spinal headache caused by a lumbar puncture or epidural anesthesia involves a gradual and personalized approach. Our team at SSOR can help address any lingering discomfort, restore your mobility, and help support your overall spinal health and well-being. The attentive guidance of our skilled physical therapy team will ensure that you receive personalized and compassionate treatment during your rehabilitation journey. We can help you overcome the challenges associated with spinal headaches.

Call us or request an appointment today to learn your treatment options for a spinal headache.
February 22, 2024
Cervicogenic headache treatment: 4 common methods of pain relief
We’ve all experienced a headache at one time or another. From staring at a computer screen for hours at work to not drinking enough water, there are many everyday reasons that you can develop a headache. But not many people know that there are multiple types of headaches. In fact, there’s a headache that doesn’t stem from your head at all.

Cervicogenic headaches consist of referred pain, in which the pain feels like it’s coming from a different area than the source. In this case, the pain stems from a neck or spine issue. But how can you relieve the pain? That’s what we’re here to answer.

Read on to learn the basics of this headache as well as cervicogenic headache treatment options, both at home and with the help of a health care professional.

What is a cervicogenic headache?

A cervicogenic headache is a secondary headache, which means that the pain is a result of a different medical condition. It causes chronic and recurring pain that is referred from the neck, or the cervical spine region, that moves up the back of your skull, then to the front.

Cervicogenic headache symptoms include:
- Pain on one side of your face or head.
- Pain around your eyes.
- Pain that flares up after neck movements
- Reduced range of motion due to neck stiffness.
- Nausea.
- Blurred vision.
- Noise and/or light sensitivity.
Cervicogenic headaches are most common for people in their 30s, and the average age range is from 30 to 44. It affects up to 4% of patients. Cervicogenic headaches are usually caused by a neck condition or injury, including:
- Osteoarthritis.
- A degenerated disc.
- Whiplash.
- Sports injury.
- Falling.
- Poor posture.
Cervicogenic headaches are often confused for migraines. But while a migraine stems from the brain, a cervicogenic headache comes from the neck.

4 common cervicogenic headache treatment options

When you’re exploring treatment options for a cervicogenic headache, it’s important to remember that you need to focus on alleviating the pain from its source. That’s why cervicogenic headache treatments target the neck as opposed to the head.

There are a few options that you can try. Some are self-care options that you can do at home, while others will require the assistance of a health care professional.

Here are four common cervicogenic headache treatment options for pain relief:
1. Medicine — Ask your doctor about taking pain medication for temporary relief. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as naproxen, ibuprofen and aspirin can help alleviate your cervicogenic headache at home. Depending on the severity and frequency of your cervicogenic headaches, your doctor may prescribe muscle relaxants or prescription-strength NSAIDs.
1. Injection — Your health care provider may recommend a steroid injection to reduce your cervicogenic headaches. They can administer a cervical epidural steroid injection near your spine to reduce inflammation and chronic pain. There is also the option of cervical radiofrequency ablation, which impacts the pain signals that are being transmitted up to the brain.
1. Exercises — A physical therapist can walk you through safe and effective exercises that can increase the strength of your neck muscles that may have been weakened due to injury or a medical condition. Strong neck muscles can also provide the support needed to correct poor posture that may be contributing to your pain. Your therapist will also walk you through stretching exercises that will increase your neck’s flexibility and range of motion.
1. Manual therapy — Sometimes the best way to treat your pain is with hands-on methods. Manual therapy involves a physical therapist using their hands to release the tension in your soft tissue that’s causing your pain. They may use techniques like soft tissue mobilization to break up the scar tissue by applying pressure to the area. They can also use joint mobilization to find the restrictive tissue surrounding your neck joints.
Back in Motion can provide treatment for your cervicogenic headaches

Headaches of any kind can interfere with your quality of life because they make you feel like your brain can’t function properly to complete your daily tasks. If you’re living with cervicogenic headaches, it’s time to explore your treatment options. That’s where we come in.

At Back in Motion, we can provide you with a treatment plan consisting of therapeutic exercises and manual therapy to alleviate your cervicogenic headaches. We’ll make sure that we focus on your neck and spinal issues to help reduce your pain and increase your mobility.
If you’re ready to start exploring cervicogenic headache treatment, be sure to contact us today for more information or to schedule an initial appointment.
August 22, 2023
How to tell if a pinched nerve in your neck is causing your headache
Do you have consistent headaches in addition to neck pain? You may be experiencing symptoms of a pinched nerve. A pinched nerve in your neck can cause several different types of headaches, depending on where the nerve is pinched and how long the nerve has been compressed. Often, symptoms are triggered by things like a muscle spasm, sleeping in the wrong position, or sitting in an uncomfortable position.

If you have headaches related to a pinched nerve, you may experience the following symptoms:
- Muscle spasms.
- Pain when moving the neck.
- Same-side shoulder and arm pain, tingling, or numbness.
- Diminished strength, sensation or coordination.
You can try several treatment methods to relieve pressure from your pinched nerve and ease your constant headaches. Physical therapy techniques like myofascial trigger point therapy can be an effective option to releasing tension in the neck and head.

How does a pinched nerve headache differ from a migraine?

About 2 out of every 1,000 people are diagnosed with cervical radiculopathy, or the medical term for a pinched neck. You’re most likely to develop it during your middle-aged years.

Your nerves in your neck are intricately connected to nerves that travel along your cervical spine and the rest of your head. As a result, when a major nerve in your neck is compressed, you can feel pain that radiates to your temples, forming a headache. When the upper nerves in the neck are involved, you may get what’s called a cervicogenic headache.

While headaches from pinched nerves can mimic a migraine, the source of pain is actually in your neck. If you have a pinched nerve, turning your neck, nodding or holding it in one position for a long time (such as sitting at a computer) can trigger this type of headache. These headaches aren’t usually accompanied by nausea or vomiting, as migraines often are. In short, migraines start and end in the brain, while pinched-nerve-related headaches are referred pain from neck tissue.

Pinched-nerve-related headaches tend to worsen when you’re sitting or lying down, as the tissue surrounding your pinched nerve becomes even more compressed. As a result, you may feel better when moving.

A medical professional, such as a physical therapist, may be able to tell if you have a pinched nerve by examining your neck. Yet you may also need an X-ray or CT scan, too. Fortunately, there are tips a physical therapist can recommend if you have a pinched nerve in your neck that’s triggering headaches.

3 tips your physical therapist may suggest for pinched-nerve-related headaches

While pinched-nerve-related headaches can be painful and frustrating, they typically go away with noninvasive treatment. In fact, up to 90% of patients with cervical radiculopathy experience improvement with therapeutic treatment, including physical therapy.

A physical therapist can work with you to release tension around the nerve in your neck and strengthen the tissue surrounding your nerve to prevent further injury. However, if you can’t see a physical therapist right away, there are some steps you can take at home to help relieve your symptoms, including the following:
- Apply heat and cold to your neck.
  Heat can help relax tense muscles so they can move more freely. This can help ease the pressure on a pinched nerve. Applying cold to your neck can also be helpful. Doing so can help ease inflammation and swelling in neck soft tissue that may be pinching a nerve.
- Get as much sleep as you can.
  Sleeping allows your body to recover from exertion and prepare for the next day’s demands. Stress hormones build up during the day and are released while you sleep. Most adults need seven to nine hours of sleep per night; children need more. It can be harder to sleep before your pinched nerve is treated, but try to get as much sleep as possible.
- Stretch regularly.
  Gently stretching your neck can help ease pinched nerve and headache symptoms. Stretching can help your muscles to relax, and you can use stretches regularly to help prevent them from tightening up when they’re not being used.
SOL PT can help treat a pinched nerve in your neck that’s causing headaches

Have a pinched neck nerve that’s spawning frequent headaches? Our team at SOL Physical Therapy can show you how to manage headaches and other symptoms of pinched nerves. They can also build you a unique physical therapy plan intended to ease your symptoms and help prevent them from coming back.

Contact our team today to learn more about our treatments or to set up an initial PT session.
February 14, 2023
4 cervicogenic headache exercises you’ll want to know about when your head starts pounding
A cervicogenic headache is throbbing pain that most often starts at the base of the skull, where your neck meets your head. The headache usually becomes worse, spreading from the neck into the back and sides of the head. Cervicogenic headache pain is usually felt on one side of the head, but can also spread to the shoulder and even to the arm. A loss of neck flexibility and blurred vision are also symptoms that may accompany a cervicogenic headache. So what causes cervicogenic headaches to happen? Experts say that a traumatic neck injury, such as whiplash after a car accident, can cause cervicogenic headaches to occur. The nerves in our neck can become pinched or damaged, which triggers the pain in our head. However, injuries are not the only cause of cervicogenic headaches. High blood pressure, osteoarthritis and rheumatoid arthritis, as well as infections in the neck area, can also contribute to these kinds of headaches occurring. While it is important to seek help from a specialist, doing simple exercises can help to temporarily relieve the pain from cervicogenic headaches.

How can I ease the pain from a cervicogenic headache with exercises?

For quick relief from the pain of a cervicogenic headache, here are 4 exercises that physical therapists recommend:
1. Chin tuck – Sit upright and look straight ahead. Place one finger on your chin. Without moving your finger, pull your chin and head straight back until you feel a stretch at the base of your head and top of your neck. Hold for five seconds before bringing your chin back to your finger.
2. Cervical towel rotation stretch – You will need a small, folded towel for this exercise. Hold the ends of the towel and wrap it around your head, bringing the ends of the towel together. Use your left arm to anchor the towel in place. Use your right arm to pull the towel to cause a gentle rotational stretch in your neck. Hold this stretch for 30 seconds.
3. Scapular retraction – Start by relaxing the tops of your shoulders. In this exercise, it helps to imagine that there is a tennis ball located between your shoulder blades. Pinch your shoulder blades together to squeeze the imaginary ball. This exercise helps cervicogenic headaches by helping to strengthen the upper back.
4. Upper trapezius stretch – Sit up straight with your head and neck in a neutral position. Place one hand behind your back and gently stretch your head away from the arm that is placed behind your back. Hold this for 30 seconds before releasing.
Alliance PTP is ready to help you find top-notch PT for your cervicogenic headaches

At Alliance Physical Therapy Partners, we’re proudly bringing together physical therapy practices across the country to help people get the high-quality PT they need. Want to see a physical therapist in person? We can put you in touch with an Alliance PTP partner that’s close to you and who can help you address pain due to cervicogenic headaches. Not keen on in-person PT sessions or not close to an Alliance PT partner? No worries. We also offer effective and affordable virtual physical therapy through our Agile Virtual Physical Therapy platform. Contact our team today so we can help you find the most effective physical therapy services for your injury or condition.
June 19, 2022
Can a pinched nerve be the cause of my recurring headaches?
Can a pinched nerve cause headaches? Pinched nerves can cause muscle spasms, headaches and other symptoms in the neck. The headaches they cause are known as cervicogenic headaches. A pinched nerve may resolve itself naturally. In some instances, however, they can be debilitating. It may interest you to learn more about pinched nerves in your neck, their potential symptoms and what can be done about them.

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Symptoms of a pinched neck nerve and the recurring headaches they can cause

A pinched nerve in the neck can cause many symptoms besides recurring headaches. A few of the other symptoms you may experience include:
- Neck pain — During headaches or in the hours before a headache, the neck may be stiff or sore. Your pain may get worse when you turn your head in certain directions.
- Vomiting and nausea — Cervicogenic headaches can have many of the same symptoms as migraines. They may even be mistaken for migraines. This is especially true when the pinched neck nerve is triggering recurring headaches. Vomiting and nausea are two examples of symptoms of both types of headaches.
- Blurred vision — A cervicogenic headache may also result in vision issues. One of the most common is blurred vision. People with these types of headaches may also have trouble focusing their eyes or be sensitive to light.
- Numbness, tingling or pain in the arms — The nerves that run up and down both arms start in the neck. If you’re experiencing shoulder, elbow, forearm, or wrist numbness or tingling, you might have a pinched neck nerve. Pain can also radiate into these areas from the pinched nerve.
How can a physical therapist help my headaches?

The benefits of physical therapy for those with a pinched neck nerve that’s causing recurring headaches can include:
- Reducing the intensity, occurrence and length of headaches.
- Reducing the use of medications.
- Enhancing neck flexibility and function.
- Releasing the pinched neck nerve.
There are many techniques your physical therapist can use to help provide you with such benefits. Some of these techniques are:
- Joint mobilization — A commonly used form of manual therapy is joint mobilization. Cervical traction is an effective joint mobilization technique for treating a pinched nerve in the neck. Physical therapists use this treatment method to reduce spinal pressure by separating the vertebrae from each other. The technique can also facilitate blood flow.
- Soft tissue mobilization — A form of manual therapy, soft tissue mobilization is used by physical therapists for manipulating tissue with their hands. They can reduce the stiffness of neck muscles with soft tissue mobilization in your neck. Mobilizing these muscles can help reduce pressure on a pinched nerve. Soft tissue mobilization can improve circulation in your neck, too.
Find a physical therapy specialist who can help reduce recurring headaches

Can a pinched neck nerve cause recurring headaches? You bet. Are you living with this combination of issues? One of our expert physical therapists at Excel Sports & Physical Therapy would like to connect with you. If you suffer from continual headaches, we can provide a free screening to identify their cause. In addition, our therapists can develop an individualized plan of physical therapy treatment that is intended to address your particular needs. Your plan will also seek to decrease your pain and prevent it from recurring.

Request an appointment or call us today at Affton, North O’Fallon, St. Louis, Creve Coeur, Ellisville, Saint Peters, O’Fallon, Saint Charles, Warrenton & Wentzville, MO centers.

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February 14, 2022
4 exercises that can help ease your cervicogenic headache
Cervicogenic headaches are a type of headache that can be caused by irritation or inflammation of the nerves, ligaments and tendons in your neck. They’re believed to come from a misalignment of your upper cervical spine, which is located in the back of your neck.

Get relief with physical therapy at our Harmony, Allison Park &or Wexford, PA locations.

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Cervicogenic headaches are often accompanied by tenderness in the upper trapezius muscle (the muscle connecting your neck to your shoulder). They can also mimic other headache types, including tension-type headaches and migraines. However, they’re usually not accompanied by visual disturbances, nausea or vomiting. This type of headache is most often caused by stress, but it can also be caused by injuries from car accidents and falls, such as whiplash.

If you have cervicogenic headaches, you may benefit from performing certain exercises regularly to realign your spine and relieve tension in the muscles surrounding it. Doing such exercises regularly can help keep you from developing chronic headaches. Here are four exercises that a physical therapist may recommend to ease cervicogenic headache symptoms:
1. Lateral neck flexion exercise — This exercise can help ease tension in the muscles on the side of your neck. Tilt your head to the left as far as you can without experiencing pain, and hold for five seconds. Return to center and repeat on the right side. Continue to alternate sides until you’ve done 15 to 20 repetitions per side.
1. Head turn exercise — Turning your head can help limber up muscles in the front, back and sides of your neck. Start this exercise by sitting or standing with good posture. Then, slowly turn your head to the right as far as you can. Pause and then turn your head to the left. Hold it on each side for a few seconds and repeat eight times on each side.
1. Forward and back head tilt exercise — This exercise targets the muscles in the front and back of your neck. Start by slowly tilting your chin toward your chest; then tilt your head as far back as you can. Hold for about four seconds in each position, and repeat the tilt about eight times in each direction.
1. Head circles exercise — This exercise can stretch your neck muscles and boost neck range of motion. Start by sitting comfortably in a stable chair. Slowly rotate your head clockwise three to five times; then switch directions and rotate it counterclockwise. Swivel your head slowly in small circles at first. Repeat this exercise throughout the day as needed.
Need more than cervicogenic headache exercises? Panther PT can help

Our Panther Physical Therapists can show you how to do many helpful cervicogenic headache exercises. But that’s not all they can do for your headaches. They can do a free screening on you to uncover the root cause of your headaches. They can also build you a unique physical therapy plan intended to ease your symptoms and help prevent them from coming back.

Get relief with physical therapy at our Harmony, Allison Park &or Wexford, PA locations.

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January 14, 2022
What are my treatment options for jaw pain and a headache?
There are many options that can help treat your jaw pain and headaches, especially if you seek help from a physical therapist. The combination of these symptoms is often caused by a specific category of issue. Collectively, this category is called temporomandibular joint (TMJ) dysfunction.

TMJ dysfunction includes just about any issue that affects the function of your jaw joints. It’s also fairly common. Medical research indicates that up to 12% of Americans suffer from TMJ dysfunction at any given time. Physical therapists offer effective treatment options for the jaw pain and headaches that are common TMJ dysfunction symptoms.

Two physical therapy methods that can treat jaw pain and headaches

Before starting your treatment, your physical therapist will seek out the cause of your jaw pain and headaches. This can involve evaluating your jaw joints and neck. You may also be asked questions about your normal daily routine and medical history.

Gathering this information allows your physical therapist to put together a therapy plan that’s unique to you. Two of the therapy methods this plan could include are:
1. Soft tissue mobilization — This technique is a type of manual therapy. It involves your physical therapist using their hands to apply pressure to soft tissue. Soft tissue mobilization (STM) can help improve blood flow to the affected area. It can also help decrease pain. One study reports that patients with jaw pain experienced a 50% decrease in their pain scores after six STM sessions.
Data from this study also reveals that STM can help reduce jaw-related headaches. In fact, the results of this study show that patients went from having two headaches per week to no headaches in six sessions.
1. Therapeutic exercises — Another technique that can help patients with jaw discomfort and headaches is therapeutic exercises. Some exercises can help stretch overly tight jaw and neck muscles. Others can be used to improve muscle strength and head and neck posture.
Medical researchers from one study report that therapeutic exercises had several benefits for patients with jaw issues. These benefits included:
- Completely eliminating jaw pain in 80% of patients
- Returning normal jaw function to 65% of patients
- Improving jaw range of motion to normal in 85% of patients
Whatcom PT offers effective treatment for jaw pain and headaches

Ready to find a physical therapy team that offers effective jaw pain and headache treatment? Our Whatcom Physical Therapy team can offer just the type of care you’re looking for. Our specialists can evaluate your jaw to determine the source of your symptoms. Additionally, our physical therapists are adept at building personalized therapy plans that can decrease jaw discomfort and headache frequency.

Can’t come into one of our clinics for help? That’s OK! Our team offers virtual therapy appointments that allow you to get physical therapy from home. Even better, you can start getting our help without waiting to get a doctor’s referral.

Contact our team today for more information about all of our therapy services or to schedule an initial appointment.
November 5, 2020
Can neck pain cause headaches? What can you do about it?
The short answer to the question “Can neck pain cause headaches?” is yes. However, we suspect you want to know more.

You want to know not only how neck pain can cause your headaches. You want to know what causes it and how you can treat and prevent it.

How does neck pain cause headaches?

Your neck bears the important responsibility of supporting the weight off your head and guiding your head in looking in multiple different directions. This is possible thanks to the work of several muscles, tendons, ligaments and your spine. When one or more of these parts in your neck are injured or subject to irritation, inflammation or a chronic condition, it can affect your entire neck and even your head.

Neck pain often causes an increase of pressure on the nerves running through your spine. This pressure on the nerves is irritating and leads to pain that can spread from your neck into your head since it is in such close proximity with the affected areas of your neck. This pressure directly corresponds to the development of headaches known as cervicogenic headaches.

Treating neck pain and headaches

Treatments for neck pain and headaches vary depending on the cause and severity of your pain. In many circumstances, physical therapy can help reduce and prevent neck pain and headaches.

Physical therapy treatments look different for everyone, but in general, you can expect physical therapy for your neck pain and headaches to include:
- Mild stretches
- Gentle exercises
- Soft tissue mobilization techniques
- Joint mobilization techniques
- Posture guidance
- Nutrition information
- Patient education and more
Visit Rehab Access for neck pain and headache treatment

Are you suffering from constant neck pain and headaches and don’t know what to do? Our team at Rehab Access can help. We can examine your condition to identify the cause of your neck pain and develop a personalized treatment routine to help you reduce and prevent neck pain and headaches.. Contact our team today for more information about neck pain and headaches or to schedule an initial appointment.
November 4, 2020
Five benefits of treating chronic headaches with aquatic therapy
Pounding pain in your head. Blurred vision. A wave of fatigue. It’s likely that you’ve experienced these and other headache symptoms before.

After all, it’s estimated that 96% of us will have at least one headache in our lifetime. Most of the time, headaches go away within a few hours and can easily be treated at home. However, if you suffer from chronic headaches, then you should consider getting help from a physical therapist.

Many of the treatments used by physical therapists can help you find relief from your chronic headaches. One of the methods that can offer benefits when included in your chronic headache treatment plan is aquatic therapy.

How aquatic therapy treatments can benefit your chronic headaches

The primary goal behind including aquatic therapy in chronic headache treatment plans is to relieve the tension in the areas that are causing you pain. For chronic headache sufferers, most of the pain stems from your neck.

Relieving the pain and tension in your neck is so much easier to achieve in water-based therapy than it is in traditional land-based therapies. The reason is that aquatic therapy takes advantage of the natural buoyancy of our bodies in water.

Including aquatic therapy in your treatment plan could produce a wide array of benefits for you and your chronic headaches. These benefits may include:
1. Reducing the amount of stress on your neck muscles
2. Promoting neck relaxation and spinal decompression
3. Increasing blood flow to the neck region
4. Enhancing your healing process
5. Decreasing headache frequency
Border Therapy Services offers chronic headache treatment that can benefit you

A treatment plan that includes aquatic therapy may allow you the chance to find relief from your chronic headaches for good. At least, that’s the goal we have for our physical therapy plans at Border Therapy Services. We’ll start by performing a free screening on you to pinpoint the source of your headaches. Then, our top-notch physical therapists will create a personalized therapy plan for you that’s intended to reduce your symptoms and headache frequency.

Can’t make it into one of our clinics for an in-person session? That’s OK! Our team offers therapy services that you can use from home, including virtual therapy and at-home care sessions. Even better, you can start coming to us for therapy if you don’t have a doctor’s referral.

Take the next step to start getting our help with your chronic headaches. Contact us today for more information about our services or to schedule an initial appointment.
October 10, 2020
Two simple tips that can help you avoid cervicogenic headaches
Cervicogenic headaches are often misdiagnosed as simply a headache with neck pain, when really this condition is an underlying issue of neurological disorder or disease in the neck that causes the headache. If you stand up tall with your back against the wall and your head is tilted forward away from the wall, then you may occasionally suffer from cervicogenic headaches.

This forward position of the neck causes extra strain on the muscles. But what can you do on your own to help keep your neck out of that forward position? We’ll cover two easy tips that you can use today to help prevent cervicogenic headaches.

1. Take a break from the desk

The modern American workplace is not good for posture. Most of us sit or stand hunched over a computer desk staring at a screen for good portions of our day. In this hunched over position the shoulders are slumped, the back is rounded and the neck is tilted forward.

Prolonged durations in this position causes extra strain on the muscles in the neck and may eventually cause the vertebrae in the neck to shift forward.

Aim to take a break from the screen every 15 to 20 minutes or so. Get up and walk around to stretch, but stay away from your phone, as most people resume the hunched over position when they are glued to their phones.

2. Give yoga a chance

Though it may seem like just stretching on a foam mat, the benefits of yoga are impressive, including:
- Increased range of motion
- Decreased stress levels
- Improved respiration
- Reduction of injury chance
But how, precisely, can yoga help with cervicogenic headaches? Yoga is not a single routine of stretches and breathing exercises. There are entire sets of poses and postures explicitly designed to relax muscles in the neck and spine. Reducing the tension and soreness of the muscles in your neck can help alleviate the cause of cervicogenic headaches.

Treating cervicogenic headaches with physical therapy

While cervicogenic headaches may not cause literal pain in the neck, dealing with them on a daily basis can be. Doing simple things to improve your posture may help, but sometimes physical therapy is necessary to fully address the issue and help you regain your life.

Physical therapists specialize in a wide range of treatments that can help reduce and prevent cervicogenic headaches, including:
- Therapeutic exercises
- Gentle stretches
- Soft tissue mobilization
- Joint mobilization
- Posture guidance and more
Visit Rehab Access for headache treatment

If you are considering physical therapy treatment for your headaches, our team is here for you. We can examine your condition and guide you through a personalized treatment routine to help you recover. Contact our team today for more information about treating headache pain or to schedule an initial appointment.
October 5, 2020
Treating your neck issues can also help treat your headaches
Figuring out how to address a headache naturally may seem almost impossible to you. Instead, you may simply reach for a bottle of pain medication to help dull the pain.

Unfortunately, this scenario is far too familiar for many people. Medical research shows that 96% of us will experience a headache at some point. Instead of turning to medication, consider getting headache treatment from a physical therapist. Their natural therapy options can help address the root cause of many headaches.

Treating your headaches may start with addressing neck issues

It can be hard for people to figure out how to effectively treat a headache. Your treatment may actually need to focus on an area of your body you may not expect: your neck.

Your physical therapist may focus on this body part because the neck and the head are closely linked together. There’s a group of eight nerves that runs through your neck and into your head; these nerves are called the cervical plexus, and they may be causing your headaches if one of them has become pinched or irritated.

For example, long hours staring at your cellphone can cause a neck condition called text neck. This condition can cause issues like:
- Weak neck muscles
- Neck pain
- Headaches
- Pain that radiates into the shoulders and arms
- Cervical osteoarthritis
What treatment techniques can help your neck-based headaches?

Physical therapists have therapy methods at their disposal that can treat the neck issue causing your headaches. Some of these therapy methods include:
- Manual therapy to mobilize the soft tissue in your neck
- Graston Technique^® sessions to break down neck-based scar tissue
- Therapeutic exercises to stretch and strengthen your neck
- Ergonomics tips that can improve neck posture
Need treatment for a headache? Panther Physical Therapy can help you!

If you’re ready to find out if a neck problem is causing your headaches, Panther Physical Therapy can help. We offer free screenings that can help determine if a neck issue is causing your headaches. With this information, our team can then build you a personalized physical therapy plan intended to reduce your pain and prevent future headaches. We can even help you get therapy from home thanks to our virtual therapy and at-home care services.

Contact us today for more information about how we can help with your headaches or to schedule an initial appointment.
September 7, 2020