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June 28, 2020
There are many different types of headaches. If you suffer from headaches, the first step to being able to address them is to determine the type and cause of your headaches. The three most common types of headaches are migraines, tension-type headaches, and neck-related (AKA cervicogenic) headaches. Here, we will discuss cervicogenic headaches, which are frequently misdiagnosed.
How do I know If my headaches are cervicogenic?
- A quick way to differentiate between these three types of headaches is based on location. Cervicogenic headaches may be misdiagnosed as migraines because they are both typically one sided. However, cervicogenic headaches will begin at the base of the skull, where your head meets your neck, and will often radiate to the front of the head to the temple or the eye, in a "ram's horn" shape.
- These headaches are often brought on by prolonged postures or movements of the neck, such as sitting at a computer, or watching TV. Overhead weightlifting with faulty patterns may be a culprit as well.
- These headaches will often be accompanied by neck, shoulder, arm, or jaw pain
How do I get rid of cervicogenic headaches?
With a combination of targeted exercises, improved movement patterns and positions, and healthy habits. First, we'll go over 4 exercises to use in order to prevent headaches as well as reduce them when they do occur.
1. Suboccipital release with tennis ball
Place tennis balls or lacrosse balls in a sock as shown, or tape them together, place the balls just below the ridge of your skull, and go through these various head and neck movements as shown.
2. Upper cervical SNAGs
3. Soft tissue mobilization to upper trap and neck muscles
4. Thoracic extension over peanut of foam roller
Place a peanut (2 lacrosse balls in a sock/taped together) or a foam roller at the middle of your shoulder blades, and then extend your mid-back over the peanut/foam roller. You should feel a stretch in the mid-back You can also use hands as shown to add in a neck stretch as well.
Create A Dynamic Workday
One of the most powerful ways to combat cervicogenic headaches, as they are often a culprit of prolonged postures at the computer, is to ensure your workday is rich with movement. Here are 2 ways you can incorporate movement into the work day:
1. Change positions frequently: There is a saying that "your next position is your best position" meaning, change positions often. This can include standing for a portion of the day via a standing or a transitional sit to stand desk, sitting on the floor, sliding to the front or back of your chair, sitting in a different chair, half kneeling with a pillow under your knee, or standing with one foot on a step stool. Every 30 minutes, find a new position.
2. Incorporate intermittent exercise and movement breaks: A beautiful way to break up the day and encourage your body to use all of the shapes it was made to get into. Infuse your day with 2 minute exercise breaks every 1-2 hours. You can try some of the above mobility drills, get up and do some slow full depth squats, or go for a two minute walk-about. Sipping water through the day will ensure you are well hydrated and have to get up frequently.
If it proves challenging to build these habits into your workday, set a timer every 30 minutes as a reminder to make it happen. Stick to it. It will be a challenge at first, but once you infuse these habits into your day, you will wonder why you did not start this stuff sooner.
Physical Therapy
Finally, you could see a physical therapist who is well versed in the treatment of headaches and neck pain. Once the type of headache is appropriately diagnosed, treatment can dramatically reduce your headaches and help you get back to the activities you love pain-free.
If you would like more information, or would like to schedule an evaluation, please e-mail jess@jessgoldbergpt.com or schedule on line HERE.
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