Tension and stress headaches are among the most common types of headaches we help patients with. The good news is that a few simple stretches, done consistently, can start relieving the pain and tension fairly quickly.
What Causes These Headaches?
The headache we see most often is what's known as a suboccipital headache — one that starts at the base of the skull and often wraps up and around the back of the head. It's typically accompanied by tightness in the upper shoulders and neck. Posture is a major contributing factor. Most people spend far too much of their day sitting, whether at a computer, in front of the TV, or on a device. As your muscles tire while sitting, you naturally start to slouch, especially in a chair without much back support. Your lower back rounds, your mid-back and neck follow, and you end up in a “forward head” posture, with your head pushed out in front of your body and your shoulders rolled forward.
What Happens to Your Muscles
When you spend prolonged periods in that position, some muscles shorten and become tight, while others lengthen and become weak. It's usually the tight, shortened muscles that cause the problem, since as they tighten, they can compress nearby nerves and trigger pain.
3 Simple Neck Stretches
1. Chin tucks. Stand tall with your arms and shoulders relaxed. Gently pull your head straight back without tipping it up or down, as if sliding it back on a drawer or giving yourself a double chin. Hold for 3–4 seconds, and repeat for up to 10 reps, several times a day.
2. Shoulder blade squeezes. Stand tall with your head in a neutral position, then squeeze your shoulder blades together in the back. Hold for 3–4 seconds, for up to 10 reps, 2–3 times a day.
3. Upper trap stretches. Place one arm behind your back with your elbow bent, then gently tip your head away from that side, toward your opposite armpit. You should feel a comfortable stretch along your upper shoulder and neck. Hold for 20–30 seconds and repeat twice on each side, 2–3 times a day.
When to See a Physical Therapist
These stretches can help correct posture and loosen tight neck and shoulder muscles, and with consistency, you should notice tension headaches becoming less frequent and less intense. That said, there's no one-size-fits-all fix for every headache. The best approach is a thorough evaluation from a neck specialist who can connect the dots on what's driving your specific pain and build a personalized plan. If neck pain and headaches are getting in the way of your day, our therapists at Empower Physical Therapy & Wellness can help you get to the root of it.
