Managing Neck Pain and Headaches: Effective Strategies

By, Dr. Savannah Snead – O2X On-Site Specialist

Did you know that some types of headaches can be caused by neck pain? Unfortunately, headaches are some of the most common neurological disorders and affect up to 40% of the general population. Headache disorders are a worldwide problem, affecting all demographics and can have a significant impact on daily functioning and overall well-being. These issues are commonly misdiagnosed and therefore mismanaged, with many people struggling to find relief. Proper diagnosis is key to achieve effective treatment and symptom resolution. Cervicogenic headaches are a specific type of headache originating from the neck. Neck issues such as disc degeneration, tight muscles in the upper cervical region, weakness of the deep neck flexor muscles, temporomandibular joint dysfunction, or prolonged poor posture can contribute to these types of headaches. If properly identified, self-treatment at home can be very effective.

We’ve all experienced a headache at one time or another, whether it feels like a tight squeeze around our temples or a dull throbbing ache behind our eyes. Headaches can be classified as primary or secondary, with primary meaning that the headache is the main medical problem.1 A secondary headache occurs as the result of an underlying condition, for example a sinus headache. Cervicogenic headaches fall into this category as they are a result of neck pain. There are three main types of primary headaches, and each has specific sensations and triggers. We will overview primary headache types first so that you can understand the differences between these and cervicogenic headaches.

First, we have tension type headaches which are the most common. These are typically felt as a tight band around the head with a dull, aching quality. Lack of sleep, dehydration, unmanaged stress, or prolonged postures can result in this type of headache.

Second, we have migraine headaches, which are considered the most disabling type. These are usually moderate to severe in intensity and are accompanied by other symptoms in addition to pain.1 These can include sensitivity to light and/or sound, a change in mood or behavior, and anxiety. Pain can be located on one or both sides of the head.

The third category of primary headaches are cluster headaches. These are usually located behind one eye or on one side of the head with high levels of pain, sometimes described as piercing. The affected eye may become red and watery, and swelling or redness might occur on the eyelid or forehead.

Now that we’ve covered primary headache types, we can dive into secondary headaches. The most well known example would be a sinus headache, which develops due to inflammation and pressure in the sinus cavities. Cervicogenic headaches are considered secondary headaches, as they are a result of issues arising from the neck. These headaches create referred pain, which is when we experience pain at a location other than the origin. Certain populations are at a higher risk for cervicogenic pain, such as those wearing heavy gear or performing jobs requiring prolonged static positioning such as sitting for a desk job.

Understanding Cervicogenic Headaches

Understanding your headache begins with knowing a little about the anatomy associated with the head and neck. The cervical spine is composed of seven vertebrae, with the first two responsible for most of the movement of the neck.2 The muscles located at the base of the skull are termed the suboccipital muscles and are responsible for extension and rotation of the head (figure 1). Joint dysfunction and muscle tightness in this area can contribute to cervicogenic headache.

Figure 1.

Risk factors for cervicogenic headache include prior injury to the head and neck (whiplash or mild concussion), occupations involving prolonged static positioning such as computer work, arthritis of the cervical spine, or disc degeneration.4

Cervicogenic headaches are typically located only on one side of the head, and will radiate from the back of the head to the front. This is termed a “ram’s horn” pattern as the pain will typically arc over one ear (figure 2). People with a cervicogenic headache may also experience limited neck mobility and stiffness when looking toward the painful side.4 Usually, the pain is worse with prolonged static postures.

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Figure 2.

Self-Treatment for Cervicogenic Headaches

If these symptoms sound like you, give these 4 self-treatment strategies a try. The goal with this approach is to mobilize and strengthen the right areas to address the root cause of pain.  

Self-management strategies for this type of headache include:

1. Deep tissue release of tight muscles (suboccipitals)
2. Mobilization of the joints in the upper neck
3. Strengthening the deep neck flexors, shoulders and upper back
4. Move often as your best posture is your next posture

Deep tissue release of tight muscles in the neck is best accomplished with the aid of a double lacrosse ball. This is a tool created by taping two lacrosse balls together to create a peanut shape. This is placed at the base of the skull while lying on your back, using the floor for support (figure 3). This directly targets the suboccipital muscles, which are typically tight in individuals with cervicogenic headaches. Start with approximately 2-5 minutes of deep tissue release and increase time as needed.

Figure 3.

To address limited neck mobility, we can use an assisted joint mobilization technique termed the cervical SNAG (sustained natural apophyseal glide). This movement utilizes a strap or towel to mobilize the upper cervical vertebrae into end range rotation (figure 4). The goal is to mobilize the neck into rotation towards the painful side. Perform 2-3 sets of 8-12 repetitions.

Figure 4.

The deep neck flexor muscles located close to the cervical spine are often weak in individuals with cervicogenic headaches. In order to reverse forward head positioning and strengthen the neck flexors, we can use a movement called the chin tuck (figure 5). This simple yet effective movement can be performed throughout the day to strengthen the neck and alleviate symptoms. Start with 10 rounds of 5 second holds, increasing repetitions as possible.

Figure 5. Note: use a light band behind your head for added resistance.

Additionally, we want to strengthen the muscles of the shoulder blades and upper back to reinforce optimal alignment and promote resilience to external stressors such as prolonged computer work or gear wear. Performing an exercise called the face pull is a good place to start. This movement strengthens the middle trapezius, rear deltoids, rhomboids and rotator cuff. This exercise can be performed with a cable machine or with a resistance band. Start with 2-3 sets of 8-12 repetitions, increasing weight as possible.

Finally, don’t be afraid to move often. Your best posture is your next posture. Exercise is the cornerstone of headache management, and we need to be moving at regular intervals throughout the day to break up static positioning and promote blood flow.4

Headaches are a common problem and plague many, but with the right diagnosis and treatment you will soon be on your way to relief. Understanding that neck issues can cause cervicogenic headaches and knowing what to do about it can put you on the right path. As always, consult a qualified healthcare professional if symptoms persist or worsen. By understanding the different types of headaches and adopting these self-treatment techniques, you can take control of your pain and improve your quality of life. Give these a try and see the difference they can make!

References:

1. Johns Hopkins Medicine. (2025, February 24). Headache. https://www.hopkinsmedicine.org/health/conditions-and-diseases/headache
2. Kaiser, J. T. (2023, October 24). Anatomy, head and neck: Cervical vertebrae. In StatPearls [Internet]. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK539734/
3. World Health Organization. (2025, February 21). Migraine and other headache disorders. https://www.who.int/news-room/fact-sheets/detail/headache-disorders
4. Cleveland Clinic. (2024, July 16). What is a cervicogenic headache? https://my.clevelandclinic.org/health/diseases/cervicogenic-headache

About O2X On-Site Specialist Savannah Snead:

Dr. Savannah Snead is an O2X On-Site Human Performance Specialist specializing in Injury Prevention as a Doctoral Physical Therapist (DPT) with HSCWL-Norfolk. In this role, she provides expert physical therapy support, focusing on injury management and prevention to help individuals optimize their performance and maintain operational readiness. With a strong background in holistic care, Savannah is dedicated to helping clients achieve their physical potential and sustain long-term wellness.

Savannah’s professional experience includes rehabilitating athletes and service members recovering from conditions such as traumatic brain injuries and post-operative orthopedic issues. During her doctoral studies at Campbell University, she completed a rotation at Fort Belvoir Community Hospital, where she collaborated with an interdisciplinary team to care for military members affected by traumatic brain injuries. This transformative experience ignited her passion for serving those in uniform, leading her to begin her career at Naval Medical Center Portsmouth, where she treated service members across all branches of the military in an outpatient orthopedic setting.

Originally from a farm in Virginia, Savannah earned her bachelor’s degree in Human Biology from North Carolina State University in 2016 before completing her Doctor of Physical Therapy at Campbell University in 2019. Certified in Level I and II dry needling, she brings a comprehensive approach to injury prevention and recovery.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.