Up to 90% of people with migraines and tension headaches also suffer from neck pain. And nothing’s worse than a pulsing headache paired with constant neck pain. It's as if your body is crying out for some relief.
Well, there might be a silver lining on the horizon. Here at Joy & Grace, we truly understand the havoc these symptoms can cause. Let’s explore how to treat, relieve, and even prevent neck pain and headaches.
What Can Cause Neck Pain And Headaches?
Note: While this list provides some common causes of neck pain and headaches, it is not exhaustive. If you have persistent or severe symptoms, consult a medical professional for a proper diagnosis and treatment.
Possible causes of neck pain and headaches include:
- Tension Headaches
Tension headaches ("tension-type headaches") are often caused by muscle tension and stress. These headaches can feel like pressure or tightness around the forehead or temples. You may also feel tenderness in the neck and shoulders.
- Migraines
Migraines are a type of more severe headache related to changes in the brain and its blood flow. They can feel like intense, throbbing headaches. Other common symptoms are neck pain or stiffness, light sensitivity, nausea, and vomiting.
- Cervicogenic Headaches
Cervicogenic headaches are often the result of neck injuries or structural problems in the neck. They can cause pain on one side of the head or face, along with painful and stiff neck muscles.
- TMJ Disorders
Temporomandibular joint (TMJ) disorders affect the jaw and muscles that control jaw movement. They cause pain and a clicking or popping sound when moving your jaw. They can also cause headaches, neck pain, and difficulty chewing or opening the mouth fully.
- Occipital Neuralgia
Occipital neuralgia is a rare medical condition characterized by chronic pain in the upper neck, back of the head, and behind the eyes. This is due to irritation or injury to the occipital nerves. You may feel a sharp, shooting pain in the neck and back of the head. Other symptoms include light sensitivity, a tender scalp, and pain with neck movement.
- Meningitis
Meningitis is an inflammation of the membranes covering the brain and spinal cord. It can cause severe headaches, a stiff neck, fever, and sensitivity to light, among other symptoms. It's essential to seek medical attention immediately if you suspect meningitis, as it can be life-threatening.
How Do I Get Rid Of A Headache And Neck Pain Fast?
If you’re suffering from the unnerving combination of a headache and neck pain, there are simple steps you can take to help relieve the pain. Most of these methods can be done at home, and they should provide relief to most people. However, consider seeing a professional if your pain persists or worsens.
Some methods you can try include:
Heat Therapy
Applying heat can be a great way to help relieve neck pain and headaches. The heat from a heating pad or warm towel can help your muscles relax, reducing tension and relieving your headache. You can place the heating pad or towel on your neck for 15-20 minutes.
Rest and relax
It goes without saying that stress and pain go hand in hand. If your neck pain and headaches are from the stressors of daily life, consider adding relaxation techniques to your routine. Research supports the benefits of relaxation.
For instance, a 2016 study looked at workers with neck pain and headaches. The researchers divided them into two groups: one group did relaxation exercises for six months, and the other didn't.
The group that did the exercises reported less muscle tenderness in their head and neck. They also suffered less pain in their head, neck, and shoulders after six months. The difference between the groups disappeared when the second group performed the exercises.
Some relaxing activities you could try include:
- Yoga
- Meditation
- Deep breathing exercises
- Reading a book
- Engaging in your favorite activities
Get moving
Getting your body moving can also help ease headaches and neck pain. Gentle exercises targeting your neck and shoulder muscles are the most beneficial.
As an illustration, a fairly recent study looked into the effects of neck and shoulder training on 116 women with chronic headaches. They were divided into two groups:
- One group did neck-shoulder exercises at home for six months
- Another group received placebo (inactive) treatments.
Both groups performed stretching exercises.
Results showed that both groups had less intense headaches after six months. However, the exercise group significantly reduced the number of headache days per week compared to the control group (2.4 days/week vs. 3.0 days/week). Additionally, the exercise group showed greater improvement in neck disability.
Another study compared three 12-month training programs for female office workers with chronic neck pain. They were divided into three groups:
- One group doing strength exercises
- Another group doing endurance exercises
- A control group doing only stretching
After 12 months, the strength group had a 69% decrease in headaches. While the endurance group had a 58% decrease and the control group had a 37% decrease.
The study found that stretching combined with endurance and strength training was more effective. Stretching alone was especially ineffective for patients with severe cervicogenic headaches.
According to another study, engaging in moderate-to-vigorous aerobic exercise for 45–60 minutes, 3-5 days a week, can be as effective as taking medication. You may start seeing benefits in just four weeks.
The bottom line is: Even if we don't know exactly why and how, regular exercise clearly helps reduce headaches and neck pain in most people.
Proper Hydration
Dehydration can cause headaches or worsen any underlying condition responsible for the headache.
Dehydration can also cause muscle pain due to electrolyte imbalances. Electrolytes are minerals in your body that help with muscle relaxation and activation.
If these electrolytes are out of balance, you might experience painful muscle cramps.
Furthermore, dehydration can also decrease your endurance for physical activity. This can make you more susceptible to muscle fatigue and injury.
Staying well-hydrated by drinking enough water on a daily basis can help prevent these issues and promote overall health.
Get a good night’s sleep
You might also need to rethink how you sleep if you frequently suffer from headaches and neck pain.
If you suffer from frequent headaches and neck pain, evaluate your sleep environment. Improper sleeping positions can strain your neck muscles, contributing to neck pain. You might even end up starting your day with pain in your neck and head.
Try using a supportive pillow and mattress and sleeping in a position that can keep your spine aligned.
Go get a massage
A gentle massage may also help relieve neck pain and headaches. The gentle pressure from a massage can help stimulate blood circulation and soothe tense muscles, relieving the pain. A massage can also be quite relaxing, so you’ll be hitting two birds with one stone.
Disclaimer: These massage techniques are general suggestions. If you experience increased pain or discomfort during the massage, stop immediately and seek advice from a healthcare professional.
OTC painkillers
If none of the above works, you can turn to over-the-counter painkillers. This can include Tylenol or ibuprofen. Keep in mind that you should use these medications responsibly and strictly follow the dosing schedule.
What Is The Best Treatment For Neck And Head Pain?
The best treatment for neck pain and headaches largely depends on the cause. Even then, there’s really no “best” treatment, as people’s bodies respond differently to different methods.
With that in mind, there are some popular and effective treatments that have been recognized over time. Professionals agree that a combination of different treatment methods generally works best.
Your healthcare provider may recommend the following methods to help with your neck pain and headaches:
- Physical Therapy
Physical therapy involves various techniques that aim to improve the function of your body. This can include strength training, stretches, and posture correction.
Now, you might be asking, “Why do I have to go to a physical therapist when I can just exercise at home?” Well, going to a physical therapist has the added benefit of receiving a proper evaluation. This allows your physical therapist to tailor exercises to your needs and ensure you do them correctly to avoid injury.
They can also assess your progress and adjust your exercises as you improve. Additionally, they can target specific issues and provide immediate relief. We’ll discuss the benefits of physical therapy further in the article.
- Manual Therapy
Manual therapy is a hands-on approach employed by both physical therapists and chiropractors. The treatment aims to enhance your mobility and ease muscle tension through the power of human touch.
A recent study from Korea looked at the effects of manual therapy and neck stretches on patients with TMJ disorders. The patients who received the treatments reported less intense headaches, neck and jaw pain, and disability.
Manual therapy usually employs two methods: manipulation and mobilization. You might already be familiar with manipulation. Manipulation applies high-velocity force to the spine, producing a loud pop or cracking sound. Yes, this is what you see in all of those popular videos. Meanwhile, mobilization uses low-velocity force that doesn’t produce any sound.
According to a 2013 study, upper cervical spine mobilization may be more effective than massages in treating cervicogenic headaches.
- Acupuncture
If manual therapy uses the power of your therapist's hands, acupuncture harnesses the power of the needle. Acupuncture is a traditional Chinese medicine technique involving the insertion of thin needles into specific points on your body.
Acupuncture can be effective in treating chronic musculoskeletal pain, including neck pain, headaches, and osteoarthritis pain.
A study examined whether acupuncture can help reduce chronic neck and shoulder pain and headaches in female office workers. The group that received acupuncture reported experiencing less pain and headaches. The effect lasted for three years after the treatment.
Disclaimer: Both manual therapy and acupuncture should be administered by qualified and licensed professionals. If you experience any unusual discomfort, pain, or other symptoms during or after a session, it is essential to inform the practitioner and seek medical attention if needed.
What Is The Best Medicine For Neck Pain And Headaches?
A variety of pain medications are available to treat headaches and neck pain. Again, this all depends on the cause of your pain. After getting a diagnosis, your doctor may prescribe you the following:
- Muscle Relaxants
Muscle relaxants can help calm muscle spasms contributing to your neck pain. These medications act by depressing your central nervous system. Although effective, these drugs may cause drowsiness and should be used cautiously.
- Triptans
These drugs can be used for migraines and tension headaches. They narrow your blood vessels and stop your nerves from sending pain signals to your brain.
- Antidepressants
Certain antidepressants, particularly tricyclic antidepressants, can be used to manage chronic pain. This can include chronic tension headaches and migraines. They work by altering the way your body perceives pain signals.
- Anti-seizure Medications
These medications are sometimes used for chronic pain caused by nerve issues. This includes neuropathic neck pain and headaches. These drugs regulate the way your nerves transmit pain signals.
For many, common over-the-counter pain relievers often provide relief.
What Is The Best Pain Reliever For Head And Neck Pain?
Again, there’s no “best” pain reliever for head and neck pain. Most of the time, doctors turn to over-the-counter painkillers to help ease any pain. These include:
- Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)
NSAIDs can help reduce inflammation and pain. Studies have shown their effectiveness in managing various neck disorders. Examples of NSAIDs include:
- Ibuprofen
- Diclofenac
- Mefenamic acid
- Aspirin
- Acetaminophen (Tylenol)
Acetaminophen is effective for mild to moderate pain relief. It's generally considered safe when used as directed. However, it does not have strong anti-inflammatory properties.
Can Physical Therapy Help Relieve Neck Pain And Headaches?
Absolutely! As mentioned earlier, physical therapy can be an excellent method for tackling neck pain and headaches. If you’re doubting the need for a physical therapy session, check out the following studies:
- Study 1:
A 2017 study wanted to find out if physical therapy could help older adults with recurring headaches linked to neck pain, regardless of the type of headache. They studied 65 participants aged 50–75, randomly assigning them to physical therapy or usual care.
The physical therapy group received 14 sessions. This group reported significantly reduced neck pain and headache frequency. They also had an improved quality of life. These benefits lasted even after treatment ended, with no reported side effects.
- Study 2:
A study from 2015 wanted to see if adding physical therapy to migraine treatment would make a difference. They studied 50 women diagnosed with migraine headaches, dividing them into two groups:- One group received only medication
- The other group received medication and eight physical therapy sessions over four weeks.
Both groups saw a reduction in headache frequency. While there was no significant difference, the second group still reported higher satisfaction. Additionally, these patients had increased tolerance to pressure in certain neck muscles.
So, there’s no question that physical therapy can help you relieve neck pain and headaches.
What Exercises Can Help Relieve Neck Pain And Headaches?
A study recommends low-load endurance exercises for the craniocervical (neck and head) and cervicoscapular (neck, shoulder, and upper back) regions. These are performed for a maximum of eight sessions over six weeks.
Remember, performing these exercises with proper form and control is crucial. If you have underlying health conditions, consult a healthcare professional before starting any exercise.
Some examples of craniocervical and cervicoscapular exercises include:
Craniocervical Exercises:
- Neck Retraction (Chin tucks)
- Sit or stand with your head in a neutral position. Slowly draw your head straight back as if you're creating a double chin. Hold for a few seconds and return to the starting position.
- Perform 10-15 repetitions.
- Isometric Neck Exercises
- Place your hand against your forehead and push your head gently into your hand without allowing any movement. Hold for a few seconds. Repeat the same process for the sides and the back of the head.
- Hold for 10–20 seconds and repeat 3-5 times in each direction.
Cervicoscapular Exercises:
- Shoulder Blade Retraction
- While sitting or standing, gently pull your shoulder blades back and down. Hold for a few seconds, and then release.
- Perform 10-15 repetitions.
How Do I Massage A Headache And Neck Pain?
As we said earlier, a massage can be a great way to help with headaches and neck pain. Here are some simple massage techniques you can use in the comfort of your own home:
- For neck pain, turn your head to the side and find the spot where it hurts. Apply gentle pressure with your fingers and rub in a circular motion. You can also apply gentle pressure at the base of your skull.
- For headaches, use your fingers to gently massage your temples in a circular motion. Also, apply light pressure to the bridge of your nose, where your forehead meets your brow line.
When massaging, ensure your body is relaxed. Deep breathing helps with relaxation and makes the massage more effective.
Takeaway
In conclusion, managing neck pain and headaches requires a combination of various methods. Your treatment regimen should address both the symptoms and their underlying causes. There’s a wide array of treatment options available at your disposal. This can include:
- Lifestyle changes
- Massage
- Physical Therapy
- Acupuncture
- Medications
Always remember to consult your healthcare provider before starting any treatment plan. Everyone’s body is unique, and a personalized approach ensures the best results.
