How to Cure Cervicogenic Headache at Home? Follow These 4 Easy Exercises

Last updated on May 10th, 2024 at 08:55 pm

• Cervicogenic headache is a chronic headache that originates from issues in the cervical or neck region.
• It can cause pain on one side of the forehead, which can extend to the temple and occipital area.
• Nerve compression at the C3 level can cause this headache, but most cases are muscular.
• Muscle knots, fibromyalgia, or trigger points around the neck and upper back can cause cervicogenic headaches.
• Physical therapy intervention and a regular home exercise program can manage such pain

If you have a one-sided headache and also suffer from neck and upper back pain, then chances are it is a cervicogenic headache. It is termed cervicogenic because it originates from the cervical/ neck region. It could be confused with a migraine, tension headache, or other primary headache syndromes.

This article will try to understand cervicogenic headache, how a physiotherapist can help, and what we can do about it at home.

Understanding cervicogenic headache

If a headache originates from any issue in the cervical or neck region, it is referred to as a cervicogenic headache. This type of chronic headache usually causes pain on one side of the forehead, which can extend to the temple and occipital area.

In some cases, nerve compression at the C3 level can cause this headache. A study has shown that treating C3 radiculopathy can address this cause and provide almost immediate relief from the headache¹.

However, most cervicogenic headaches are muscular in origin, caused by muscle knots, fibromyalgia, or trigger points around the neck and upper back. We can manage such pain with physical therapy intervention and a regular home exercise program in our physiotherapy department.

A case study

Muscle knots are hyperactive, taught fibrous bands that form in muscles. When activated, they result in deep, dull, aching referred pain. As mentioned above, muscle knots around the neck and upper back can cause referred pain to the forehead and temple area.

Let me explain this with a case study. A 21-year-old female came to me with a complaint of headaches for the last 6 years. She had undergone all the necessary investigations, like an MRI scan and CT scan, with negative reports that ruled out any neurological problems or any ENT pathology. 

However, she does have to complain of chronic neck pain and being a student, she needs to work on a laptop for long hours. This made me look for muscle knots around the neck and shoulder blade muscles.

Depending on the location and severity of trigger points, they can also cause headaches. After a thorough physical diagnosis of the lady, I found a very prominent nodule in her trapezius muscle (bigger red dot). Mere mild pressure on the nodule reproduced the symptoms of headache.

The sternocleidomastoid muscle is another common area of nodule/band formation that can cause headaches.

Precipitating factors: There are many reasons for the formation of myofascial trigger points, including the wrong posture. She is 21 and computer savvy. She works for long hours on the computer, lying on her tummy. She uses her cell phone excessively, grabbing it between her shoulder and temple bone.

Some headaches are common among students and professionals who require constant long-period eye focus. If you have stress or irritation in your eyes, you should follow these 7 Easy Eye Muscle Exercises for Eye Strain to cure headaches.

Follow these easy exercises for cervicogenic headache relief

Several exercises can provide relief for cervicogenic headaches. One effective exercise is neck stretches. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 10-15 seconds and repeat on the other side. These exercises can help alleviate pain and tension in the neck and shoulders, reducing the likelihood of cervicogenic headaches.

1) Neck stretching exercise for headache

If you suffer from cervical headaches, you may find relief from a straightforward yet effective neck stretching exercise. To perform this exercise:

1. You can sit or stand straight with your feet shoulder-width apart and your arms by your sides.
2. To stretch the left side of the neck muscle, begin by placing your right hand over the left temple area just above the ear.
3. Now, gently pull your head to the right side until you feel a comfortable stretch on the left side of your neck muscle.
4. Hold this position for about 30 seconds, allowing your muscles to relax and loosen up gradually.
5. Next, release the stretch and return your head to its starting position.
6. Repeat the same procedure on the right side of the neck muscle, using your left hand this time.
7. Again, hold the stretch for about 30 seconds, allowing your muscles to relax and loosen up gradually.
8. You can repeat this exercise 2-3 times in a session or as your healthcare provider recommends.
9. Incorporating this simple exercise into your daily routine may relieve cervical headaches and improve your overall neck mobility and flexibility.

2) Shoulder roll exercise

One of the many physical activities that can help you maintain a healthy body is the shoulder roll exercise. To execute this exercise:

1. Begin by standing up straight with your arms relaxed at your sides.
2. Next, slowly lift your shoulders towards your ears, as far as you can comfortably go.
3. Roll them backwards and downwards once you have raised your shoulders, maintaining a slow and controlled motion.
4. As you roll your shoulders, focus on squeezing your shoulder blades together, and exhale deeply.
5. Repeat this motion several times, allowing your shoulders to relax more with each repetition.
6. This exercise is a great way to improve shoulder mobility, relieve tension, and promote relaxation.

3) Shoulder blade muscle stretches for cervicogenic headache

Let’s start by finding a comfortable standing or sitting position with a straight back to stretch the shoulder blade muscle in the upper back area.

1. Begin by lifting your left arm before your chest, with your palm facing inward towards your body.
2. Next, place your right hand on your left elbow, gently pressing it towards your chest. As you do so, you should begin to feel a comfortable stretch in your left shoulder blade muscle.
3. Hold this position for 30 seconds, taking deep breaths and relaxing your muscles.
4. Once you have held the stretch for 30 seconds, release your left arm and repeat the process on your right side.
5. Remember to hold the stretch for 30 seconds on each side, and repeat the exercise 2 to 3 times in a session.
6. This exercise is a great way to release tension in your upper back and shoulders and can be done anywhere, anytime, to help you feel more relaxed and comfortable in your body.

4) Chin tuck

If you’re experiencing discomfort or pain in your neck, one exercise that can be helpful is called chin tucks.

1. First, ensure that you’re sitting or standing with good posture and that your head is neutral.
2. Then, gradually and gently pull your chin straight back towards your neck, as if creating a double chin. Try to keep your gaze straight ahead and avoid tilting your head up or down.
3. Hold this position for a few seconds, then slowly release. You should feel a gentle stretch in the muscles at the back of your neck.
4. This exercise can help improve neck mobility and reduce tension when performed correctly.

How your physiotherapist can help you

Physiotherapy is beneficial in such cases. The aim of treatment is to soften the nodule/band that has formed over the muscle. This can be done through gentle DTFM (Deep Transverse Friction Massage) followed by UST (Ultra Sonic Therapy) and IFT (Interferential Therapy).

Once the severe pain subsides, they can do neck stretching exercises. Referring back to our case study, after 5 to 6 sessions, her headache was remarkably improved. However, for long-term results, she needs to continue for at least a month or two.

Cervicogenic headache vs occipital neuralgia

If you have pain in the back of the head just behind the ear with heaviness, then chances are it is due to an occipital headache.

An occipital headache, or neuralgia, is a condition in which the nerves that run from the base of the cervical spine up through the scalp, called the occipital nerves, are inflamed or injured. You might feel pain in the back of your head or the base of your skull.

In severe conditions, one may feel pain on one side of the scalp and pain around the eyes. If you palpate the base of the back head, you can spot a tender spot.

If you regularly give a self-massage using your thumb on that point, it can give you tremendous relief. Watch this video for a full demonstration of self-massage.

Instant Back Head Pain Relief |सर के पीछे का दर्द का सटीक इलाज

Final statement

In conclusion, incorporating regular exercise into your daily routine can effectively manage cervicogenic headaches. However, it is essential to consult with a healthcare professional before starting any new exercise regimen, especially if you have a pre-existing condition.

By following a safe and gradual exercise plan tailored to your individual needs, you can reduce the frequency and intensity of your headaches and improve your overall quality of life.

Keep Reading: 7 Easy Eye Muscle Exercises for Eye Strain