Headache Tips- What you can do

Could your neck be contributing to your headaches?

Your neck and head are more closely connected than you might think.

The joints, muscles and nerves in the upper part of your neck can contribute to pain that is felt in the head. This is known as a cervicogenic, or neck-related, headache.

Neck-related headaches can sometimes start around the base of the skull and spread towards the forehead, temple or behind the eye. They may be accompanied by neck stiffness or be aggravated by certain neck movements or spending long periods in one position.

Tension-type headaches can also be associated with tension around the neck and shoulders, stress, fatigue, poor sleep and prolonged periods at a desk. 

This doesn't mean that every headache is coming from your neck. Migraine, tension-type headache, cluster headache and other types of headache have different characteristics and require different approaches.

That is why getting the right assessment matters.

10 ways to help reduce headaches

There isn't one magic solution for preventing headaches. However, some simple habits can make a difference — particularly when they address your individual triggers.

1. Learn your headache triggers

Start paying attention to when and why your headaches occur.

Does it happen after a poor night's sleep? A stressful day? Missing lunch? Spending hours at your computer? After exercising? When you haven't had enough water?

A headache diary can be surprisingly useful. Record when your headache starts, how severe it is, what you have eaten and drunk, how well you slept, what you were doing beforehand and any other symptoms.

Over time, patterns may start to emerge. 

2. Keep hydrated

Not drinking enough fluid can contribute to headaches, and dehydration is a particularly easy trigger to overlook.

Keep water readily available throughout the day and remember to drink more when you're exercising or spending time in hot weather. 

3. Don't underestimate sleep

A regular sleep routine can be helpful for people who experience recurring headaches.

Rather than dramatically changing your sleep pattern from one day to the next, aim for consistent bed and wake times and enough sleep for your individual needs.

4. Don't skip meals

Going for long periods without eating can be a headache trigger for some people.

Regular, balanced meals can help avoid the cycle of getting overly hungry, reaching for convenient processed foods and then feeling worse afterwards.

If you suspect particular foods trigger your headaches, keep a diary rather than automatically eliminating large numbers of foods from your diet.

5. Watch your caffeine and alcohol intake

Caffeine affects people differently. For some, it can be a headache trigger, while suddenly stopping regular caffeine consumption can also cause withdrawal headaches.

If you're a regular coffee drinker, avoid making dramatic changes without considering how much caffeine you're currently consuming.

Alcohol can also contribute to headaches for some people, so moderation — and noticing your own response — is worthwhile.

6. Move regularly

Long periods sitting at a desk or in the same position can place sustained demands on your neck and shoulders.

Regular movement breaks, walking and exercise can help you avoid spending hours in one position. Regular physical activity can also help with stress and sleep, both of which may influence headaches. 

You don't necessarily need a complicated exercise program. Getting up and moving regularly is a good place to start.

7. Give your neck a break

If your headaches tend to appear after a long day at the computer, your neck may be worth investigating.

Rather than obsessing over having “perfect posture”, think about changing position regularly. Adjust your screen and workstation so you can work comfortably, take movement breaks and avoid remaining in the same position for hours at a time.

If your headaches regularly occur alongside neck pain or stiffness, a physiotherapy assessment can help determine whether your neck is contributing.

8. Manage stress, not just your muscles

Stress doesn't happen only in your head. It can influence muscle tension, sleep, activity levels and the way your body responds to pain.

Find something that genuinely helps you switch off — whether that's walking, exercise, breathing exercises, meditation, time outdoors or simply taking a proper break.

The best strategy is the one you can actually maintain.

9. Be aware of jaw tension

Do you clench your teeth when you're concentrating? Grind your teeth at night? Wake with a tight jaw or sore temples?

Your jaw, neck and head are closely connected, and jaw tension can be a contributor to head and facial pain.

If this sounds familiar, mention it when discussing your headaches with your physiotherapist or doctor.

10. Look at the bigger picture

Headaches are often blamed on one thing — poor posture, stress, dehydration or a particular food.

But the reality can be more complicated.

You may have slept badly, skipped lunch, spent eight hours at your computer, had too much coffee and finished the day stressed. Sometimes it's the combination of factors rather than one single trigger.

This is why understanding your individual headache pattern is so important.

How can physiotherapy help?

Our physiotherapists are experienced in assessing headaches where the neck and musculoskeletal system may be contributing to the problem.

Your physiotherapist will take the time to understand your headache — including where you feel it, when it occurs, what makes it better or worse and whether you have associated neck symptoms.

They can then assess things such as:

• neck movement and mobility
• the joints and muscles of the upper neck
• neck and shoulder muscle function
• posture and sustained positions
• strength and endurance
• movement patterns that may be contributing to your symptoms

If your assessment indicates that your headache has a neck-related component, treatment may include hands-on treatment, specific exercises, mobility work and practical advice to help you manage the factors contributing to your headaches.

Research supports combining manual therapy and exercise for people with cervicogenic headaches, with improvements reported in headache frequency, intensity and duration. 

Just as importantly, a good assessment can tell you when physiotherapy isn't the appropriate answer. Some headaches require medical assessment or management, and your physiotherapist can recommend that you see your GP or another health professional when appropriate.

Don't just put up with recurring headaches

If headaches are regularly interrupting your work, sleep, exercise or everyday life, it is worth finding out more about them.

The aim isn't simply to treat the headache when it arrives. It's to understand why you're getting it and what you can do to reduce its impact on your life.

At Hindmarsh Physiotherapy, our physiotherapists can assess whether your neck or other musculoskeletal factors may be contributing to your headaches and develop an individual treatment plan to help you move, function and feel better.

When should you see your doctor?

Most headaches are not serious, but some require medical attention.

Seek urgent medical attention for a sudden, severe headache, particularly if it is accompanied by symptoms such as vomiting, confusion, neck stiffness, vision changes, loss of balance or a seizure. You should also see your doctor if your headaches are becoming more frequent or severe, are changing from your usual pattern, or are interfering significantly with your normal activities. 

If you're unsure what is causing your headaches, don't simply put up with them. Finding the right type of headache and the right approach to managing it is the first step