Neck Pain and Headache: Exercises to Help You Manage

Approximately 20% of headaches originate from the muscles, joints, and nerves of the neck. Symptoms include pain in the neck, back of the head, and around the eyes. Pain is mostly on 1 side of the head and neck. Neck movements or sustained postures, like sitting at a desk, exacerbate the pain. Medications are mostly ineffective. Thankfully, research over the last 10 to 15 years proves exercise is effective for managing headaches.

Research Supports Exercise for Managing Headaches and Neck Pain

In 2010, researchers from Finland investigated the effectiveness of 3 different types of exercise programs in patients with neck pain and headaches. One group performed stretching and strengthening exercises for the neck and shoulders. The other group performed stretching and endurance exercises. The third group performed only stretching.

After 12 weeks, headaches decreased by 69% in the strengthening group, 58% in the endurance group and by only 37% in the stretching group. This study showed endurance and strengthening exercises, and not stretching exercises, are effective for managing headaches from the neck. The exercises which follow in this article are endurance and strengthening exercises which can easily be incorporated at home.

Deep Neck Flexor Exercises

The deep neck flexors are small muscles deep in the front of your neck. The longus coli and longus capitis are the 2 primary deep neck flexor muscles. These muscles nod your head like you are saying “yes”. However, they also play a very important role in supporting the spine and controlling movement in all directions.

Research shows people with neck pain have small and poorly functioning deep neck flexor muscles. The craniocervical flexion exercise is first performed with the goal of improving endurance. After several weeks of building endurance, add the cervical flexion exercise to improve strength. Do both of these exercises on the floor or flat on your bed.

Neck Extensor Exercises

The neck extensors are equally important.  These small deep muscles lie on the back of your neck.  They are active when lifting your head to look up but also play an important role in supporting your spine and head.

Changes in cervical extensor muscle size, structure, and function occur in people with neck pain. Muscle loss is associated with a build-up of fatty tissue in the same area. Control and coordination of movement becomes impaired. This results in difficulty picking up your head or changing positions.

Similar to training the flexors, exercise is first performed with the goal of improving endurance. After several weeks of building endurance, progress to exercises that improve your strength.

Final Thoughts on Exercise for Neck Pain and Headache

Neck pain and headaches can be debilitating and negatively impact your quality of life.  Not everyone with headaches has to suffer. These 4 exercises are only a small sample of the types of exercises that can help.

Your physical therapist can help. Your physical therapist will continually assess your pain and progress your exercise program based on your goals. The objective is to decrease your pain and give you your quality of life back as quickly as possible. Contact us today if you have headaches or neck pain or simply have questions about which treatments are right for you.


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