Easy Tips To Manage Cervicogenic Headaches
Cervicogenic headaches are headaches originating in the upper cervical spine. As a busy executive mum, balancing a high-stress job and family responsibilities can often lead to poor posture and other habits that exacerbate these headaches. This blog provides some easy tips to manage cervicogenic headaches effectively.

Cervicogenic headaches can be caused due to various neck issues such as  disc bulge, stenosis, arthritis, spinal degeneration or a simple  neck sprain, cervical spondylosis, trauma, whiplash injuries or even poor posture (forward head posture or improper sleeping positions) can contribute to cervicogenic headaches.

There are three essential components to treating cervicogenic headaches:
1. Treating the Root Cause: Addressing the cervical spine issues causing nerve irritation or pinching.
2. Adopting Good Posture: Ensuring proper posture at the cervical and thoracic spine (mid back) to prevent recurrence.
3. Managing the Headache: This involves immediate relief of headache symptoms.


1. Treating the Root Cause:
The root cause of cervicogenic headaches is often related to cervical spine issues. These can range from disc bulge, stenosis, arthritis, degeneration, whiplash injuries, cervical spondylosis or a simple neck sprain. These can be addressed with  physical therapy, chiropractic care and medication. 

2. Adopting A Good Posture:
Your day as well as night time posture plays a crucial role in preventing cervicogenic headaches. 

Daytime posture: 
forward head posture is a commonly seen poor posture in sitting and standing that can contribute to cervicogenic headaches. This posture places excessive strain on the cervical spine and surrounding muscles, leading to nerve irritation. Using ergonomic furniture: chairs and desks that support proper posture can also help. 

Sleeping Posture: 
Proper pillow support is essential for maintaining a neutral neck position during sleep. An improperly supported neck can lead to muscle tension and nerve irritation. If you are a back sleeper use a pillow that supports the natural curve of your neck. The pillow height should be the distance between the back of your head and your upper back. As a side sleeper the pillow height should be equal to the distance between your ear and the tip of your shoulder.   
Here is a video on ‘Is your pillow causing your Headache?  3 tips to manage this’ that explains this in more detail:



3. Managing the Headache:
To manage the headache itself, consider these simple strategies:
Cold and Heat Therapy: Applying cold packs to the neck can reduce inflammation, while heat packs can help relax tense muscles.

Regular Breaks: If you have a desk job, take regular breaks to stand up, stretch, and reset your posture.

Stress Management: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress, which can contribute to muscle tension and headaches.

Neck Massage: Gentle massage of the neck and upper back muscles can alleviate pain and tension.


Get the course on "Simple Solutions to Manage your Cervicogenic Headache" HERE.  This course offers practical, easy-to-implement proven strategies that actually work and have helped countless people to  overcome their pain, regain energy, and fully engage with their families and careers.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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