Long commutes, hours looking at screens, or a stressful week can all lead to the same unwelcome companion: a headache that starts at the base of the neck and tightens around the head.
Many clients at MOVEMENTPERFECTED initially think they just have “stress headaches” or eye strain. However, if the pain is accompanied by neck stiffness, there is a strong chance it is a cervicogenic headache (CGH).
Unlike a typical migraine, this pain does not originate from the brain. It’s a “secondary” headache, meaning the source of the trouble is actually the joints and soft tissues in the upper neck. Cervicogenic headaches are a common complaint affecting Londoners from all walks of life, including gym-goers, endurance athletes, and those with long commutes.
he good news is that because it’s a movement problem, it can usually be fixed with the right movement strategy.
1. What exactly is a Cervicogenic Headache?
In simple terms, neck pain can be felt in the head. This happens because the nerves from the upper cervical spine share pathways with the nerves carrying pain signals from the head and face in an area called the trigeminocervical complex.
When muscles or joints in the neck are irritated from overuse, the brain can misinterpret these signals, causing pain behind the eyes, across the forehead, or at the base of the skull. It is a musculoskeletal condition that responds incredibly well to targeted physical therapy.
2. Why are certain people more Vulnerable to it?
We’ve found that cervicogenic headaches usually stem from a combination of factors:
• The “Desk Bound” Cycle: Long hours in fixed positions, especially during deadline-heavy weeks like those at Moorgate, lead to reduced physical activity and postural strain.
• Postural Habits: Clients who spend hours on laptops or phones often have a “forward head tilt,” which places a heavy load on the small muscles at the base of the skull.
• Training Stress: For cyclists and gym-goers, repetitive overhead movements or aggressive riding positions can irritate the upper neck joints, triggering that familiar throb.
• The Vicious Lifestyle Cycle: High-stress environments often come with poor sleep and diet, trapping the person in a loop of pain and inactivity.
3. Spotting the Signs: Is it Your Neck?
How do you tell a CGH apart from a standard tension headache or migraine? Look for these patterns:
1. One-Sided Pain: It typically stays on one side of the head.
2. Mechanical Triggers: Does your head start pounding after staring at a screen for two hours? Or when you turn your head a certain way? That’s a major clue.
3. Neck Stiffness: You’ll likely feel a significant loss of movement when trying to look over your shoulder.
4. Dizziness and Light-headedness: It’s surprisingly common to feel slightly “off” or dizzy alongside the pain.
5. Muscle Tension: You might notice that the muscles at the top of your shoulders (the trapezius) or the side of your neck (the SCM) feel like tight, stiff bands.
4. The Movement Perfected Assessment: Precision Matters
The assessment is a deep dive into how your body moves:
• Clinical Screening: First, we rule out other headache types and ensure there’s nothing more serious going on.
• Movement Control Tests: We check how well you can actually control your neck joints. It’s not just about strength; it’s about coordination.
• Objective Measures: We use tools and tests to measure exactly how you move, so we can track your improvement over time.
5. Our Rehabilitation Principles: The “Gold Standard”
The most recent research is clear: the best way to beat these headaches is a combination of hands-on therapy and specific movement.
Expert Manual Therapy
We use manual mobilisations (such as the Cyriax or Maitland techniques) to get the stiff neck joints moving again. We also use soft tissue mobilisation. This involves releasing the soft tissues, which has been shown to reduce pain and improve function in chronic neck issues.
The Power of Clinical Pilates
MOVEMENTPERFECTED advocates Clinical Pilates for a reason. While general Pilates is great, Clinical Pilates is a modified version that our physios study to treat specific injuries.
• The Evidence: New studies show that combining neck mobilisation with Clinical Pilates is far more effective at reducing pain and muscle stiffness than just doing mobilisations alone.
• Focusing on the Whole Spine: We don’t just look at your neck. We look at your lateral breathing, your neutral spine, and how your shoulder girdle supports your head.
• Specific Elements: We teach you to master the five basic elements, from rib cage placement to head-neck alignment, so you can move with ease during your workday.
Strength and Movement Strategies
Strength is the only long-term insurance policy.
• Deep Neck Flexors: We focus on the “core” muscles of your neck. Strengthening these can significantly reduce the frequency and duration of headaches.
• Resistance Training: Simple, targeted exercises using elastic bands have been shown to be effective, especially when part of a multifaceted plan.
• Refresher Sessions: We’ve found—and research confirms—that while initial exercise works wonders, “booster” or refresher sessions are key to keeping headaches from returning months later.
6. Common Mistakes: What to Avoid
The biggest mistake we see is people relying purely on painkillers (analgesics). While they might get you through a morning meeting, they don’t fix the underlying mechanical issue in your neck.
Another common pitfall is “passive-only” treatment. A massage might feel great for an hour, but if it is not followed by specific strengthening of the deep neck flexors and postural education, the pain will return as soon as you sit back down at your desk.
7. When Should You Seek Help?
If you have headaches more than once a week or find yourself constantly reaching for ibuprofen just to sit at your desk, it’s time to see a specialist. Chronic headaches aren’t just a nuisance; they impact your productivity, mood, and ability to enjoy the sports you love.
8. FAQ
Q: Why does my headache feel worse when I’m stressed?
A: Stress often leads to increased muscle tension and “shallow” breathing, which puts extra load on your neck muscles, triggering the trigeminocervical complex.
Q: Can I just do these exercises at home?
A: While home exercises are part of our plan, supervised sessions—especially for strength training and Clinical Pilates—are what we’d recommend, as we will be there making sure you are performing the exercises well and giving you clear outcome measures.
Ready to Move Without Pain?
Stop managing the symptoms and start fixing the cause. At Movement Perfected, we provide the premium, evidence-based care you need to get back to your best.
