Headaches with neck pain are a horrible combination. There are a number of things you can do on your own at home to manage the pain:
- Apply pressure to affected muscles
Typically, the muscles at the back of the neck are the main troublemakers in neck-related headaches. Apply firm pressure for up to 90 seconds at a time. Cease pressure if you feel dizzy or nauseous. - Apply heat to the neck and upper back
Often, tension and trigger points in the neck muscles and upper back refer pain into the head. Heat application can help bring blood into the affected muscles. Apply for 15-20mins at a stretch, then break to prevent skin burns. - Apply ice to the neck and upper back
Muscle spasm and general inflammation in the neck can contribute to referred pain in the head. Ice application can break spasm and reduce inflammation. Apply for 15 mins, break for 30mins. Do not damage the skin by frequently or lengthy application. - Avoid looking down at phones, screens or books
Bad posture with the head and eyes looking down at a screen, computer or book are a guaranteed recipe for neck pain and headachess. Raise all your screens and books to eye level. - Sleep 8 hours
Restorative sleep is crucial for relaxation of muscles, cellular repair and overall wellbeing. Be deliberate and disciplined about your sleep. Don’t oversleep. - Find the right pillow
Generally a firmer, supportive pillow that presses into the curve of your neck is helpful. Your own personal preferences, body size and neck curve will affect this. Speak to your chiropractor for specific advice. - Keep a journal
Keep a daily record of your progress, what helps the pain, what makes it worse. Putting pen to paper can be helpful in managing pain and tracking progress. - Visit a chiropractor or physical therapist
We’d be happy to help. Call 586-725-3100 to discuss options or to speak to a Doctor. - Get a massage
Massage therapy is helpful on two fronts: relaxation and muscle spasm resolution. Our clinic offers massage therapy at very competitive rates. Call today for an appointment, or book online. - Go for a long walk outside
General aerobic exercises has great research to demonstrate its effectiveness in managing pain in general. A 30minute brisk walk will greatly assist your wellbeing and may reduce pain. - Consider acupuncture
Consider consulting with a licensed acupuncturist. Acupuncture is an excellent scientifically-proven intervention used to treat headaches and migraines.