fbpx
5 Tips to Reduce Headaches from a Physical Therapist

5 Tips for Decreasing Headache Frequency & Intensity

Do you, or someone you know, suffer from chronic headaches? Headaches arising from the cervical spine are common, and can oftentimes be debilitating. Conservative treatment, like physical therapy, should be considered as a first choice for managing acute, or chronic, symptoms from headaches.

Research shows that exercise, even combined with manipulative therapies, are effective at reducing intensity and frequency of cervicogenic headaches with the effects being maintained [1]. 

If you do experience frequent and regular headaches, I put together this list of 5 exercises that research shows can decrease, or even eliminate, your headache pain.

1. Chin Tucks

Chin Tuck Headaches

Start by sitting or standing with back straight.  While staring straight forward, pull your head backwards using the muscles in the front of your neck.  Keep your head level with the floor at all times.  Avoid tilting your head either upward or downward while pulling backwards.  Hold as indicated approx 5 seconds and repeat for 2 sets of 10 reps. 

2. Chin Tuck with Overhead Press

Chin Tuck with Overhead Press Headaches

Start by sitting or standing with back straight.  While staring straight forward, pull your head backwards using the muscles in the front of your neck.  Keep your head level with the floor at all times.  Avoid tilting your head either upward or downward while pulling backwards. While holding the chin tuck position, press both arms over head, pause for 1-2 seconds, and then return to relaxed position. Complete 2 sets of 10-12 reps. This can be completed with or without dumb bells. 

3. Upper Trapezius Stretch

Upper Trapezius Stretch Headaches

Begin sitting with upright posture. If trying to stretch the RIGHT side, bring your LEFT ear towards your left shoulder.  Make sure to keep your opposite shoulder from raising up. Once a moderate stretch is felt, hold the position for 30 seconds to 1 minute for a total of 3-5 reps 

4. Levator Scapulae Stretch

Levator Stretch Headaches

Begin sitting and grasp the side of the chair with the arm of the side that is to be stretched. Rotate your head away from the side that is to be stretched.  Grasp the opposite side of your head with your other hand, and gently pull your head down toward your shoulder.  Hold position for 30 seconds to 1 minute for a total of 3-5 reps. 

 


5. Scapula Retraction

Scapular retraction headaches

Begin by sitting with your back straight and your arms at your side.  Slowly pinch your shoulder blades together.  Return to starting position.  Hold for approximately 5 seconds and repeat for 2 sets of 10-12 reps. This exercise can be completed with or without resistance band.



Summary

Hopefully these exercises help reduce your headaches and neck pain. If you want to learn more about cervicogenic headaches, you can check out another article we wrote about that topic here. In it, we explore some of the research around what causes headaches that stem from the neck and ways that physical and occupational therapy can help decrease symptoms. And, if you’re local to the Augusta, GA area and want to schedule a neck pain consult, click here.

 

References

[1] Jull, G., Trott, P., Potter, H., Zito, G., Niere, K., Shirley, D., Emberson, J., Marschner, I., & Richardson, C. (2002). A randomized controlled trial of exercise and manipulative therapy for cervicogenic headache. Spine, 27(17), 1835–1843. https://doi.org/10.1097/00007632-200209010-00004 



 

Brooke attended the physical therapy assistant program at Orangeburg-Calhoun Technical College after studying exercise science at the University of South Carolina, Aiken. She has been practicing as a Physical Therapy Assistant since 2021 and serves patients and clients both in ProActive’s aquatic therapy programs and at the clinic.

Are you dealing with pain?

We understand that struggling with the stress and strain of pain can be tough…Whether it’s waking up feeling stiff or severe tension after walking, running, or playing, no one wants to spend each day dealing with the soreness that pain brings. While many people choose surgery or injections for pain relief, at ProActive Rehabilitation & Wellness, we offer non-surgical therapies which prevents patients from going under the knife.

 

If you’d like to book a pain consultation now, with one of our top clinicians, click the button bellow or have your provider fax over a referral. We only book a limited amount of these consultations each month, so act quickly before they’re gone.

Book Online Now!
Rafi Salazar OT

Rafael E. Salazar II, MHS, OTR/L (Rafi) is the CEO & President of Proactive Rehabilitation & Wellness, as well as the Principal Owner of Rehab U Practice Solutions and the host of The Better Outcomes Show. Rafi’s career trajectory includes 10+ years of experience in healthcare management, clinical operations, programmatic development, marketing & business development. He even spent some time as an Assistant Professor in a Graduate Program of Occupational Therapy and has served on numerous boards and regulatory committees. Today, Rafi helps innovative healthcare companies humanize healthcare through his consulting work. He also leverages his experience as a professor and academic to speak and train on the topics around humanizing the healthcare experience.

Rafi also authored the book Better Outcomes: A Guide to Humanizing Healthcare.