5 Causes of Headaches and Neck Pain and Treatment

Finding the root cause of headaches and neck pain

Did you know that up to 70% of chronic headaches may actually stem from issues in the neck?

This is because the nerves, joints, and muscles in your neck are closely linked to the head. When there’s tension, misalignment, or strain in the cervical spine, it can trigger referred pain, that is a pain that starts in one area but is felt elsewhere, like your head. 

Neck pain and headaches are a frustrating combination that can disrupt your daily routine, affect your focus and production. In addition, they’re often connected, with one issue triggering or aggravating the other.

Understanding the root causes of headaches and neck pain is the first step toward finding effective relief.  Let’s explore the top 5 sources of headaches and neck pain and importantly, what you can do to find relief and prevent them in the future.

Spending hours slouched over a desk, looking down at your phone, or sitting with your head jutting forward can put tremendous strain on your neck muscles and spine. This strain often leads to tension in the neck and shoulders, which can radiate upward and trigger headaches.

How to Fix It:

• Practice good posture by keeping your head aligned with your shoulders and your back straight.
• Adjust your workspace to be ergonomic—place your computer screen at eye level and use a supportive chair.
• Take short breaks every 30 minutes to stretch and reset your posture.

Stress is a common culprit behind tight muscles in the neck and shoulders. When you’re stressed, your body tends to hold tension in these areas, which can lead to pain and tension headaches. Over time, chronic stress can exacerbate these symptoms, making them harder to manage.

How to Fix It:

• Incorporate stress management techniques like mindfulness meditation, yoga, or deep breathing exercises into your daily routine.
• Regular RMT Massage Therapy sessions can help release tension in tight muscles and prevent it from building up.
• Schedule time for relaxation to give your body and mind a chance to recover.

Whiplash from car accidents, sports injuries, or any trauma to the neck can damage muscles, ligaments, and joints. These injuries can result in both localized neck pain and referred pain that triggers headaches. Left untreated, these issues may worsen or become chronic.

How to Fix It:

• Seek professional care, such as chiropractic adjustments or physiotherapy, for manual hands-on natural treatment to address misalignments and promote healing.
• Use cold or heat therapy to reduce inflammation and soothe sore muscles.  At Core Wellness Centre, we offer cold laser therapy and shockwave therapy.
• Follow a personalized rehabilitation program to rebuild strength and improve mobility in the injured area.

With the rise of technology, “tech neck” has become a common issue. This happens when you spend a lot of time looking down at your phone, tablet, or laptop, causing your head to shift forward.

Over time, this posture puts excessive pressure on the neck muscles and spine, leading to pain and headaches.

How to Fix It:

• Limit screen time and take regular breaks to stretch your neck and shoulders.
• Practice chin tucks—a simple exercise to strengthen your neck muscles and improve alignment.
• Use a phone or tablet stand to bring screens to eye level and reduce strain on your neck.

Sometimes, neck pain and headaches are symptoms of underlying conditions like arthritis, degenerative disc disease, or even migraines. These conditions often involve inflammation, nerve compression, or structural problems in the cervical spine.

How to Fix It:

• Consult a healthcare professional to diagnose the root cause of your symptoms.
• Consider treatments such as spinal decompression therapy, cold laser therapy, or physiotherapy to reduce pain and inflammation.
• Follow a treatment plan that includes regular check-ups and adjustments to keep symptoms under control.

Types of Headaches Linked to Neck Pain

Neck pain and headaches are often interconnected, with specific types of headaches directly linked to tension in the neck.

• Tension Headaches: These are the most common and occur when tight neck and shoulder muscles create pressure that radiates to the head. They often feel like a band of tightness around the forehead or the back of the head.
• Cervicogenic Headaches: These originate from issues in the neck, such as joint dysfunction or muscle strain, and typically cause one-sided pain that starts at the base of the skull and radiates upward.
• Migraines: While migraines are often associated with neurological triggers, neck stiffness and tension can exacerbate or even trigger migraine episodes.

Understanding these connections can help you identify the source of your pain and guide you toward effective treatment.

Your daily habits play a significant role in neck pain and headaches. Poor posture while sitting, standing, or working at a desk is a common cause, as it strains the cervical spine and surrounding muscles. Sleep position also matters—using the wrong pillow or sleeping in awkward positions can lead to stiffness and discomfort.

Excessive screen time and “tech neck” from looking down at phones or laptops is another major factor. Additionally, stress causes muscle tension in the neck and shoulders, which triggers tension headaches. Dehydration can also worsen muscle cramps and headaches, while a diet high in inflammatory foods may contribute to recurring pain.

Small changes, like improving posture, staying hydrated, and managing stress, can make a big difference in preventing headaches and neck pain.

Ignoring neck pain and headaches may seem harmless at first, but over time, it can lead to serious consequences. Chronic neck pain can result in reduced mobility, making everyday activities like turning your head or lifting objects difficult.

Persistent tension in the neck and shoulders can worsen headaches, creating a
cycle of discomfort that affects your productivity and sleep quality.

Long-term untreated pain can lead to postural imbalances and muscle weakness, potentially increasing the risk of nerve compression, such as pinched nerves, which cause numbness and tingling in the arms.

If neck pain and headaches are disrupting your life, professional care can provide the relief you need. At Core Wellness Centre, we specialize in treating the root causes of pain through a holistic approach.

• Chiropractic Care: Chiropractor Dr. Kris, realigns the spine to reduce tension, improve posture, and relieve nerve compression, addressing both headaches and neck pain.
• Physiotherapy: Tailored exercises and hands-on therapy help strengthen weak muscles, improve mobility, and promote healing.
• Osteopathy: This gentle, whole-body approach focuses on restoring balance in the body by improving joint function and blood flow, which can alleviate pain and prevent future issues.
• RMT Massage Therapy: Registered massage therapists use techniques to release muscle tension, reduce stress, and improve circulation, targeting the areas that contribute to your pain.

Don’t let pain control your life. At Core Wellness Centre, we offer personalized care plans designed to help you feel your best. Book your appointment today and take the first step toward lasting relief!