IS A PAIN IN THE NECK CAUSING YOUR HEADACHES?

 
 

Many people don’t know that often headaches can be caused by musculoskeletal structures such as tight muscles and joints. These headaches are called cervicogenic headaches, meaning they are coming from dysfunction in the cervical spine (neck).  Currently, the amount of research surrounding individuals with neck pain and cervicogenic headaches and/or migraines is increasing.1

Prior studies have shown that strength, motor control and endurance issues in the muscles of the neck & upper back are common impairments among those with neck pain and headaches.2 What this means is that the muscles in the deep part of your neck (aka your deep neck flexors: seen below – longus colli & longus capitis muscles) and your upper back (middle trap, lower trap etc.) weaken which can cause us to fall into what is referred to as a “forward head & rounded shoulder posture”. 3. Throughout the day as we sit, it is common to fall into this type of posture especially during activities such as driving, sitting at a desk, studying and working on the computer.

Below, we have included two exercises to help strengthen your deep neck flexors and middle trapezius muscles. These exercises are intended to help combat the effects of forward head & rounded shoulder posture. It is important to perform both of these exercises with endurance as the goal as these muscles must be active for us throughout most of the day.

 
 
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Deep Neck FlexorStrength & Endurance– While laying on your back, nod your head forward (should feel like you’re making a double chin). Be careful not to actually lift your head up off the table as that will kick in bigger, often overactive muscles and you will lose the target muscle contraction. We suggest trying to hold this for 10 seconds, 10 times.

 
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Middle Trapezius “T” Holds for Endurance: Laying on your stomach, lift your arm (or arms – you can do both at the same time) straight out to the side forming a 90°angle or a “T” if using both arms. Thing about squeezing your shoulder blades down & back while performing this. Try to hold this position for 10 seconds, 10 times.

These are just general exercise recommendations and if you are experiencing pain, it is important to see a PT for a personalized evaluation. Please let us know if you have any questions about these exercises,  or if you have been experiencing neck pain and would like to come see us today!

References:

  1. Florencio, LL, DeOliveira, IV, Lodovichi, SS, et al. Cervical muscular endurance performance in women with and without migraine.J Orthop Sports Phys Ther. 2019;49:330-336.

  2. Blanpied PR, Gross AR, Elliott JM, et al. Neck pain: revision 2017. J Orthop Sports Phys Ther. 2017;47:A1-A83. https://doi.org/10.2519/jospt.2017.0302

  3. Gilroy et al. Theime atlas of anatomy. 2008.

  4. American Physical Therapy Association, Orthopedic Section. Current Concepts of Orthopedics. 2006. La Crosse, WI.

 
Anne Nava