This type of headache often related to neck structures like vertebrae, discs, or soft tissues. It is considered as a secondary headache, which mean the pain is referred from another source, in this case, from your tight neck and/or shoulder, rather than a primary headache disorder like migraine. Referred pain comes from trigger points presented in your tight neck and/or shoulder muscles. Areas of pain may vary depends on what muscles are affected.
Cervicogenic Headaches are common and can be caused or worsened by
- prolonged screen time without resting / proper postural awareness
- hold stress that always shrug the shoulders
- sleep on the side without a proper pillow/position
- previous muscular strain/structural injury to your neck or shoulder
Symptoms may vary, but most people have the followings:
- Pain is often non-throbbing, steady, and deep
- Unilateral pain (on one side of the head), often starting at the base of your skull or neck and radiating forward to the front of your head
- Pain is triggered or worsened by neck movement, sustained neck positions, or pressure on neck muscles.
- Restricted neck range of motion – not feel ease to move your neck, difficulty to check blind spot etc.
- May be associated with symptoms like shoulder or arm pain, dizziness, or visual disturbances (less common)
Explore which muscles may be affecting you:
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| Shoulders Circles Position yourself in a sitting or standing position. | Place your hands on your shoulders to assist your movement. Shrug your shoulders up, back and around. Repeat 10 times. Total of 3 sets per day |  |
Levator Scapuale Stretch Position yourself in a sitting or standing position.  |
Grab the chair OR put your hand at the back to intentionally depress/stable your shoulder. To stretch your Right Side, turn your head to the Left and Look down to the floor. Apply over-pressure with your free hand for more *stretching effect. Hold it for 20sec. Repeat 3times. Total of 3 sets per day. |  |
Upper Trapezius Stretch Position yourself in a sitting or standing position.  |
Grab the chair OR put your hand at the back to intentionally depress/stable your shoulder. To stretch your Right Side, tilt your head to the Left side, bringing your ear towards your shoulder. Apply over-pressure with your free hand for more *stretching effect. Hold it for 20sec. Repeat 3times. Total of 3 sets per day. |  |
| Chin Tuck Exercise Position yourself in a sitting or standing position. | Keep your shoulders relaxed and your head looking straight ahead. Bring your chin backward to create a “double chin”, hold for 10 seconds, repeat 10 times. Total of 3 sets per day. |  |
| Diaphragmatic Breathing Position yourself in a sitting or lying down position. | Place one hand on your chest and the other on your belly, Breathe in slowly and deeply through your nose, focusing on pushing your belly out as you inhale. Breathe out slowly through your mouth, feeling your belly contract as you exhale. Aim to for about 10 minutes, 3-4 times a day. |  |
*Stretching effect: stay in the angle where you can feel the pulling sensation on your own pain tolerance, please do not overstretch your muscle!
If you feel the exercises are making your pain worse, stop and seek advice to review the exercise!
