The Truth About Headaches: Why Your Neck Might Be to Blame (and How to Fix It)

The Truth About Headaches: Why Your Neck Might Be to Blame (and How to Fix It)

Headaches are more common than you think. In fact, around 50% of adults will experience one at least once a year. But here’s something most people don’t realize: a lot of headaches actually start somewhere else—like your neck.

If you’re someone who regularly pops a painkiller and powers through the day, this article is for you. I want to dive into why your neck could be the real culprit behind those headaches, and most importantly, what you can do about it. No fluff, just real solutions that will help.

What’s a Cervicogenic Headache?

Let’s keep this simple. When the pain in your head is coming from an issue in your neck, it’s called a cervicogenic headache. This happens when muscles, joints, or nerves in your neck aren’t happy. It might be from sitting at a desk all day, a bad night’s sleep, or even poor posture while working out.

You’ve probably felt it before: tight shoulders, stiff neck, and then that creeping headache that starts at the back of your skull and wraps around your temples. Sound familiar?

Why the Neck?

The neck is more connected to the rest of your body than you might think. Tension and misalignment in your neck can affect your upper back and shoulders, which then starts to radiate up into your head.

Poor posture and repetitive movements (hello, desk job) can cause a snowball effect—tight muscles, irritated nerves, and suddenly your neck tension has escalated into a full-blown headache.

So, what’s the fix? Let’s get into the actionable steps that can make a difference.

3 Things You Can Do Today to Stop Headaches at the Source

1. Fix Your Posture
   I know. You’ve heard it before. But I’m serious—your posture matters. Start by setting up your workspace in a way that supports you. Here’s a quick posture check:
   • Your monitor should be at eye level.
   • Your shoulders should be relaxed, not hunched.
   • Your feet should be flat on the floor.

A slight adjustment here can work wonders in the long run. And if you’re unsure if your setup is right, take a photo of yourself while working. Trust me, the results might surprise you.

2. Stretch the Right Way
   Most people stretch their neck by pulling on it. Don’t do that. Instead, try these gentle movements:
   • Chin tucks: Sit tall and pull your chin straight back, almost like you’re giving yourself a double chin. Hold for 5 seconds, then release. Repeat 10 times.
   • Upper trap stretch: Sit on one hand to anchor your shoulder down, then gently tilt your head to the opposite side. Hold for 20-30 seconds and repeat on the other side.
   • Scapular squeezes: Sit or stand tall, pull your shoulder blades together as if you’re trying to pinch a pencil between them. Hold for 5 seconds. Do 10 repetitions.

These stretches target the muscles that typically cause tension headaches. Consistency is key here, so make it a daily habit, even if you’re not in pain.

3. Stay Hydrated
   This sounds almost too simple, but dehydration is a common trigger for headaches. Keep a water bottle handy and aim to drink throughout the day. If plain water isn’t your thing, add a slice of lemon or cucumber to keep it interesting. Hydration keeps your muscles flexible and reduces the chance of tension building up.

When to See a Professional

Sometimes, no matter how diligent you are, the pain persists. If your headaches are frequent, severe, or not responding to simple changes, it might be time to see a professional. Chiropractic care, massage therapy, and targeted soft tissue treatments can address the underlying issues in your neck and back, getting you lasting relief without relying on painkillers.

Headaches don’t have to be a part of your normal routine. With a few tweaks to your posture, daily stretches, and better hydration, you can reduce both the frequency and intensity of your headaches. And if those changes don’t cut it, don’t hesitate to seek out professional help—there’s no reason to live with chronic pain.

You’ve got control here. Let’s get ahead of those headaches before they take control of you.