Neck pain and headaches often go hand in hand. Whether you’re working with heavy equipment or in front of a computer screen for most of the day, we are all susceptible to neck pain and headaches. The occasional headache is often not a major concern. For many people it can be due to problems such as poor posture, trauma or stress.
Research shows that spinal manipulation, one of the primary treatments provided by Chiropractors, can be an effective option for tension headaches and headaches that originate in the neck. In addition, some simple postural exercises and adjustments to your daily routine can also help better manage your neck pain and headaches.
Some quick neck mobility exercises:
○ Double Chin Tuck
Tuck your chin down, giving yourself a double chin and hold this position for 10 seconds. Come back up to a relaxed position and then tuck down. Repeat 10 times
○ Neck Figure 8
While seated upright, tuck shoulder blades together and relax shoulders down. Slowly roll the head in large figure 8 movements taking the neck through its full range of motion. Repeat in both clockwise and counterclockwise directions for 30 seconds each.
○ Isometric neck stretch
Sit in a chair with your feet flat on the floor. Relax your shoulders and keep your head level. Press your palm against your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax, repeat 3 times. Do the exercise again, pressing on either side and then the back of your head. Repeat 3 times.
References:
● Bryans R, Descarreaux M, Duranleau M, et al. Evidence based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther 2011; 34: 274-89
● Bryans R, Descarreaux M, Duranleau M, et al. Evidence based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther 2014; 37: 42-63.
● Moore, C., Leaver, A., Sibbritt, D. et al. The management of common recurrent headaches by chiropractors: a descriptive analysis of a nationally representative survey. BMC Neurol 18, 171 (2018). https://doi.org/10.1186/s12883-018-1173-6
