As an executive mom, your calendar is packed, your to-do list is never-ending, and you’re constantly juggling demands from work and home. So when a headache creeps in, starting at the base of your neck and working its way up it’s more than just an inconvenience. It’s disruptive, exhausting and often misunderstood. Most people try to power through, take a painkiller or push movement aside out of fear it will make things worse. But when your headache is originating in the neck (cervicogenic), movement is actually the key to relief, when done right. In this blog, lets discuss what is happening, what kind of movement helps when your headache is neck-related.
Cervicogenic headaches often start with stiffness or tension in the upper neck, usually caused by poor posture, stress, or repetitive strain. Think long hours at a desk looking at a screen or cradling a phone. These headaches don’t respond very well to rest alone or over-the-counter medication. Here are 3 easy movement tips to help with Cervicogenic Headache Relief -
Gentle Mobility Over Aggressive Stretching:
When you have a cervicogenic headache, the last thing you want is an intense stretch that makes it worse. Gentle mobility exercises like controlled head movements and shoulder rolls, help improve circulation and release tight muscles without triggering more pain.
Try This:
Do 3 rounds of gentle and intentional neck and shoulder movements, such as neck rotations, side tilts (ear to shoulder), looking from left to right. All of these can be done sitting in your chair during a break, no special gear needed.
Do 3 rounds of gentle and intentional neck and shoulder movements, such as neck rotations, side tilts (ear to shoulder), looking from left to right. All of these can be done sitting in your chair during a break, no special gear needed.
Posture Resets Are Powerful:
A forward head posture can compress the nerves in the upper to mid cervical spine, where the cervicogenic headaches originate. Resetting your posture reduces the stress on the cervical nerves and helps relieve your headache.
Chin nods are the key:
Chin nods are simple postural correction exercise to strengthen the core (deep) muscles of your neck and reduce forward head posture.
Try This:
Look at a point in front of you and bring your gaze down by 5 to 10 degrees. Breathe deeply for one minute. Its subtle, but quite effective as this gentle nod aligns your cervical spine in a neutral posture.
Look at a point in front of you and bring your gaze down by 5 to 10 degrees. Breathe deeply for one minute. Its subtle, but quite effective as this gentle nod aligns your cervical spine in a neutral posture.
This chin nod is also applicable to correcting your neck posture throughout the day and also when looking at a phone or your laptop screen. Make sure the top of the phone or laptop screen is 5 to 10 degrees below the horizontal gaze of your eyes (as shown in the picture below):
You don’t have to suffer through another neck-driven headache or rely on painkillers to get through your day. With the right movement strategies, you can interrupt the pain cycle and reclaim your clarity, focus, and energy. Check out the course "Simple Solutions to Manage your Cervicogenic Headache" for step-by-step guidance to relieve your headaches, without taking time away from your busy life. These are practical, easy and proven strategies that actually work without medication dependence.
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