Imagine waking up after a long, refreshing sleep, stretching out and feeling that familiar throb in the back of your head. For many, this isn’t just an occasional inconvenience. It’s a frequent reality. Enter the realm of the cervicogenic headache, a puzzling pain stemming from your neck but manifesting in your head. Let’s take an adventurous dive into the cause of these headaches, journeying through muscles, bones, and real-life examples.
A Game of Pinball in Your Neck
Think of a pinball machine. The ball bounces off different parts, changing direction with every hit. Similarly, cervicogenic headaches are like pain pinballs. The game starts in the cervical spine (your neck) but ends up in your head. What triggers the game? It can range from neck injuries and whiplash to simply holding your head in one position for too long.
Muscles and Their Stories
p>Several muscles play roles in this mysterious pain narrative. One prime suspect is the
trapezius</broad, flat muscle that covers most of the upper back and the back of the neck. Ever feel like you’re shouldering the weight of the world? The trapezius feels it too.
p>Another key character is the
sternocleidomastoid
, a fancy name for the muscle that lets you turn your head. Remember nodding off during that never-ending meeting? Your sternocleidomastoid was at work.
These muscles, among others, can become tense or injured, leading to our deceptive cervicogenic headaches.
A Glimpse Into the Numbers
Now, you may wonder, “Am I the only one facing this?” Absolutely not!
According to a study in the Journal of Headache and Pain, cervicogenic headaches can account for up to 15% of all chronic headaches. Women are four times more likely to experience them than men[1]. Age-wise, the 30-44 bracket seems to be the peak period[2].
The Light at the End of the Tunnel
For those suffering, understanding the root cause is half the battle won. Knowledge is power. By knowing that the pain’s source is the neck, targeted therapies like physical therapy, massage, or even simple posture changes can be beneficial.
For instance, a study from the Journal of Orthopaedic & Sports Physical Therapy showed that neck exercises reduced the intensity and frequency of cervicogenic headaches[3].
Simple Steps for Relief:
Stretching Your Way to Relief: Targeted Exercises for Cervicogenic Headaches
When neck muscles tighten up, they can be like overwound springs, just waiting to unleash tension. For those suffering from cervicogenic headaches, targeted stretches can offer significant relief. Here’s a deeper dive into some of these stretches:
1. Neck Tilt Stretch
How to do it:
– Sit or stand with a straight back.
– Slowly tilt your head to one side, bringing your ear towards your shoulder.
– Hold for 15-30 seconds, feeling the stretch along the side of your neck.
– Return to the neutral position and repeat on the other side.
Benefits: This stretch specifically targets the sternocleidomastoid and upper trapezius, helping to alleviate tension
2. Neck Turn Stretch
How to do it:
– Sit or stand with a straight back.
– Slowly turn your head to one side, bringing your chin towards your shoulder.
– Hold for 15-30 seconds, feeling the stretch along the side and back of your neck.
– Return to the neutral position and repeat on the other side.
Benefits: This stretch can relieve tension in the deeper muscles of the neck, like the scalenes and splenius capitis.
3. Chin Tuck
How to do it:
– Sit or stand tall.
– Keeping your eyes forward, gently tuck your chin to your chest.
– You should feel a comfortable stretch along the back of your neck.
– Hold for 15-30 seconds and then relax.
Benefits: Chin tucks can help in strengthening the deep cervical flexors, which support the cervical spine, and provide a stretch to the suboccipital muscles, a common source of tension in cervicogenic headaches.
4. Levator Scapula Stretch
How to do it:
– Sit or stand tall.
– Turn your head 45 degrees to one side.
– Then, tilt your chin down toward your chest, as if trying to look inside your armpit.
– Using the same-side hand, gently push your head further into the stretch.
– Hold for 15-30 seconds and switch to the other side.
Benefits: This stretch targets the levator scapulae, a muscle connecting the neck to the shoulder blade. It’s a common culprit for neck stiffness and pain when strained.
5. Neck Extension Stretch
How to do it:
– Sit or stand tall.
– Slowly tilt your head back, looking towards the ceiling.
– Keep your mouth closed and feel the stretch in the front of your neck.
– Hold for 15-30 seconds and then return to the starting position.
Benefits: This movement stretches the platysma and the sternocleidomastoid muscles in the front of the neck.
Important Note: While these stretches can be effective in relieving cervicogenic headaches, it’s vital to approach them with care. They should be done gently and without force. If you experience any pain or discomfort beyond a gentle stretch, stop immediately. Consultation with a physical therapist or healthcare provider can ensure you’re performing these exercises correctly and safely.
In Summary:
1. Mind Your Posture: Keep your monitor at eye level, and your feet flat on the ground when sitting.
2. Stretch it Out: Regular neck stretches can keep muscles limber.
3. Seek Expert Help: A physical therapist can provide exercises tailored for you.
Wrapping Up
Cervicogenic headaches are like master impersonators, originating in the neck but fooling you by appearing in the head. But now, you’re in the know. With a blend of understanding, awareness, and targeted intervention, that throbbing pain doesn’t stand a chance.
Yours in Health,
Joey
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References:
[1]: Sjaastad, O., & Bakketeig, L. S. (2008). Prevalence of cervicogenic headache: Vågå study of headache epidemiology. Acta Neurologica Scandinavica, 117(3), 173-180.
[2]: Varatharajan, S., Ferguson, B., Chrobak, K., Shergill, Y., Côté, P., Wong, J. J., … & Jacobs, C. (2014). Are non-invasive interventions effective for the management of headaches associated with neck pain? An update of the Bone and Joint Decade Task Force on Neck Pain and Its Associated Disorders by the Ontario Protocol for Traffic Injury Management (OPTIMa) Collaboration. European Spine Journal, 23(7), 1311-1339.
[3]: Jull, G., Moore, A., Falla, D., Lewis, J., McCarthy, C., & Sterling, M. (2011). Manual therapy with or without physical medicine modalities for neck pain: A systematic review. Journal of Orthopaedic & Sports Physical Therapy, 41(10), 717-730.