You wake up with a stiff neck, and by afternoon, a throbbing headache has settled in the back of your head. Sound familiar? When multiple types of pain strike at once—or seem to trigger each other—it can feel overwhelming and like nothing you’re doing is helping.
The good news is that you’re far from alone in this experience. Back neck pain and headache complaints are among the most common reasons people seek help from both doctors and physical therapists across North Carolina. These interconnected pain patterns affect millions of people, but understanding the relationship between them is the first step toward finding relief.
What causes neck pain and headaches?
While everyone’s pain experience is unique, there’s an entire category of headaches directly caused by problems in the neck. Cervicogenic headaches demonstrate just how connected your upper body systems really are.
And it’s not just your neck muscles that can be a trigger for headaches; back pain and neck pain are also interrelated. Poor posture from desk work can strain your upper back muscles, pulling on neck structures and creating tension that radiates upward into your head. Alternatively, a minor neck injury from sleeping wrong or sudden movement can create compensatory patterns that affect your entire upper body.
Common triggers for this back/neck pain and headache cycle include:
- Extended computer use or “tech neck”
- Sleeping in awkward positions
- Chronic stress and muscle tension
- Previous injuries or whiplash
- Arthritis or degenerative changes
- Muscle imbalances from repetitive activities
The key insight is that treating just the headache—with pain medication, for example—often provides only temporary relief because the underlying neck or back problem remains unaddressed.
What are cervicogenic headaches?
Cervicogenic headaches are headaches that originate from problems in the cervical spine (your neck). Unlike tension headaches or migraines, these headaches start in the neck and refer pain to the back of your head, and sometimes to the temples or behind your eyes.
These headaches typically have several distinguishing characteristics:
- Location: Pain usually starts at the base of the skull and may spread to one side of the head. The back of the head is commonly affected, which is why many people describe it as a “tension” feeling.
- Associated symptoms: You might notice neck stiffness, reduced range of motion when turning your head, or tenderness in the neck muscles. Some people also experience shoulder pain on the same side as their headache.
- Triggers: These headaches often worsen with certain neck movements or sustained neck positions. You might notice them more after prolonged computer work, reading, or sleeping in an unusual position.
- Duration: Cervicogenic headaches can last anywhere from a few hours to several days, and they may recur regularly if the underlying neck problem isn’t addressed.
The underlying causes of cervicogenic headaches include:
- Joint dysfunction in the upper cervical spine
- Muscle tension and trigger points in neck muscles
- Nerve irritation from compressed or inflamed structures
- Poor posture leading to muscle imbalances
- Previous neck injuries that created lasting changes to vertebrae or soft tissues
- Degenerative changes in the cervical spine joints
Understanding that your headache might actually be a neck problem opens up new treatment possibilities that target the root cause rather than just playing whack-a-mole with your symptoms.
How to treat back-of-head headaches and neck pain
The most effective approach to treating back/neck pain and headache issues is addressing the underlying cause rather than simply masking the pain.
Here are a few ideas you can try at home:
- Gentle neck stretches: Slowly turn your head side to side, then gently tilt your ear toward each shoulder. Hold stretches for 15-30 seconds and repeat several times throughout the day. These movements can help release muscle tension and improve mobility.
- Heat and cold therapy: Apply a warm compress to tense neck muscles for 15-20 minutes to promote relaxation and blood flow. For acute pain or inflammation from injury, use ice to help reduce swelling. Alternate between treatments to see what works best for your situation.
- Posture corrections: Check your workspace setup. Your computer screen should be at eye level, and your feet should rest flat on the floor. When using your phone, bring it to eye level instead of looking down. Small adjustments can significantly reduce strain on your neck.
- Sleep position modifications: Use a supportive pillow that maintains your neck’s natural curve. Avoid sleeping on your stomach, which forces your neck into an awkward twisted position for hours.
- Stress management: Since emotional stress often manifests as physical tension in the neck and shoulders, relaxation techniques like deep breathing, meditation, or gentle yoga can help break the cycle.
- Regular movement: Take breaks every 30-60 minutes to move your neck and shoulders. Simple shoulder rolls, neck rotations, and gentle stretches can prevent tension from building up.
While these home treatments might be effective for mild to moderate symptoms, persistent or severe back neck pain and headache patterns often benefit from professional evaluation and treatment.
Personalized treatment for headaches and neck pain at Carolina Strong
Every person’s pain pattern is unique, which is why personalized treatment often yields the best results. At Carolina Strong Physical Therapy, we specialize in identifying the specific causes of your back pain, neck pain, and headache symptoms and getting you the treatment that truly works for you.
We’d be happy to meet you and talk more about how physical therapy can help with your symptoms when you call a Carolina Strong clinic near you or make your first appointment online today.