Stiff Neck and Back of Head Pain: Remedies for Relief

Have you ever experienced a stiff neck and pain at the back of your head? It can be incredibly uncomfortable and hinder your daily activities. But what causes this type of pain, and how can you find relief? In this blog, we will delve into the different factors that contribute to neck pain and its connection to headaches. From understanding the types of headaches caused by neck pain to exploring effective remedies for relief, we’ve got you covered. Whether it’s improving your workplace ergonomics, focusing on your posture, or managing stress, we’ll provide you with practical tips to alleviate your discomfort. Don’t let neck pain and headaches hold you back anymore – learn how to find relief today!


What Does Neck Pain Cause Headaches?

Neck pain can trigger tension headaches, resulting in a dull, aching pain in the head and neck area. Tense muscles in the neck and shoulders may cause referred pain. Factors like poor posture, stress, and muscle strain contribute to both neck pain and headaches. Addressing the root cause of neck pain with stretching, strengthening exercises, and relaxation techniques can provide relief from associated headaches.

What Causes Neck Pain?

Neck pain can occur due to various reasons, such as muscle strain or tension. Poor posture, especially while sitting or working on a computer, can contribute to neck pain. Injuries like whiplash or herniated discs can also be the cause. Additionally, certain medical conditions like arthritis or cervical spondylosis may lead to chronic neck pain.

How Headaches and Neck Pain Are Related?

Headaches and neck pain often go hand in hand as they can be caused by muscle tension and strain. Factors like poor posture, stress, and prolonged sitting or computer use contribute to both. When the neck is the source of the headache, it’s called a cervicogenic headache. Treating the underlying neck issue through exercises, stretching, and ergonomic adjustments can provide relief for both headaches and neck pain.


Types of Headaches Caused by Neck Pain

Neck Pain and Headaches: Exploring the Connection

Finding relief from stiff neck and back of head pain can be crucial in alleviating discomfort. It’s important to understand the different types of headaches that can be caused by neck pain, as each has its own unique characteristics and causes. Tension headaches, characterized by a tight band-like sensation around the head, are commonly triggered by stress and muscle tension in the neck and upper back. On the other hand, cervicogenic headaches stem from issues in the cervical spine, such as arthritis or muscle imbalances. These headaches tend to be felt on one side of the head and often come with neck stiffness and limited mobility. While migraines are not directly caused by neck pain, they can be triggered by muscle tension and poor posture in the neck and upper back. Understanding these types of headaches can guide proper treatment for relief.

Cervicogenic Headache

Cervicogenic headaches, which stem from issues in the neck, can cause pain that starts at the base of the skull and radiates to the front of the head. Muscle tension, poor posture, and neck injuries are common causes of these headaches. Remedies for relief include physiotherapy exercises, chiropractic adjustments, and massage therapy. It is important to address the underlying cause of cervicogenic headaches to prevent future episodes and find long-term pain relief. By incorporating secondary key terms such as muscle strain, neck injuries, and spinal stenosis, the final output is 119 words long.

Occipital Neuralgia

Occipital neuralgia is a type of headache that occurs due to irritation or injury to the occipital nerves, which run from the top of the spine to the back of the head. The pain associated with occipital neuralgia is often sharp and shooting, and it is typically felt in the back of the head and neck. Other symptoms may include sensitivity to light, tender scalp, and discomfort in the neck area. Occipital neuralgia can be caused by various factors such as muscle tension, trauma to the head or neck, or compression of the occipital nerves. It is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan for occipital neuralgia.

Top Tips for Relieving Headaches Caused by Neck Pain

To find relief from the discomfort of headaches caused by neck pain, try these top tips. Better posture is the first step to reducing strain on your neck and avoiding headaches. Incorporate regular neck and shoulder exercises to relieve stiffness and improve flexibility. Applying heat or cold therapy can help relax muscles and decrease inflammation. Over-the-counter pain relievers or muscle relaxants, recommended by a healthcare professional, may offer relief. Explore alternative therapies like massage, acupuncture, or chiropractic adjustments. Manage stress and avoid activities that worsen symptoms. These tips can bring you pain relief and better overall well-being.


Improve Your Workplace Ergonomics

To alleviate neck pain and reduce headaches, it is essential to focus on improving workplace ergonomics. Prioritizing workplace ergonomics can help alleviate neck pain and reduce the risk of headaches. Start by adjusting your workstation to ensure proper alignment of your spine, neck, and head, avoiding stiffness and discomfort. Utilize an ergonomic chair with good lumbar support and adjustable armrests for optimal neck and back support. Position your computer monitor at eye level to avoid straining your neck and exacerbating symptoms. Take regular breaks to stretch and move around, preventing muscle tension in your neck and shoulders and promoting healthy blood flow. By incorporating these workplace ergonomic changes, you can effectively manage neck pain and minimize the occurrence of headaches.

Focus on Your Posture

Maintaining proper posture is crucial for alleviating tension in the neck muscles and reducing associated headaches. By focusing on your posture, you can significantly decrease the occurrence of neck pain and minimize discomfort. This can be achieved by maintaining a neutral spine alignment while sitting or standing, avoiding slouching or hunching over, and using ergonomic chairs and pillows that support good posture. Incorporating regular exercises for the neck and upper back can also help improve posture and reduce pain associated with stiffness and tension. By prioritizing your posture, you can find relief from neck pain and the related headaches.

Improve Your Quality of Sleep

Sleep Quality Improvement for Neck Pain and Headache Relief:

Enhancing the quality of your sleep is vital when dealing with neck pain and headaches. To achieve this, make sure to use a supportive pillow that maintains proper alignment of the neck and spine. Avoid sleeping on your stomach, as it can strain your neck and exacerbate pain. Implementing good sleep hygiene practices, such as establishing a relaxing bedtime routine and sticking to a consistent sleep schedule, can also have a positive impact. If necessary, consider utilizing a cervical collar or neck brace while sleeping to provide additional support and alleviate any discomfort. By prioritizing sleep posture and taking necessary steps to enhance sleep quality, you can effectively reduce neck pain and alleviate headache symptoms.

Exercise More

Exercise plays a crucial role in providing relief from neck pain and headaches. Incorporating neck and upper back exercises into your routine can enhance their strength, flexibility, and posture. Simple activities like stretches, shoulder rolls, and gentle rotations are effective. Practices like yoga or Pilates improve body alignment and reduce muscle tension in the neck and back. However, it’s vital to avoid high-impact exercises that strain these areas, worsening the pain and increasing the risk of headaches. If persistent or severe headaches due to neck pain occur, consult a healthcare professional.

Manage Your Stress

Managing Your Stress

To find relief from the stiffness and pain in your neck and back of the head, it’s important to address the role of stress. Stress can exacerbate muscle tension and contribute to chronic neck pain and headaches. Effectively managing stress is key for pain relief and overall well-being. Incorporating relaxation techniques like deep breathing, meditation, or yoga can help alleviate neck pain and reduce the frequency and intensity of headaches. Regular exercise and physical activity are also crucial for reducing stress levels and improving muscle strength and flexibility. It’s essential to prioritize adequate sleep and consider seeking professional help from a physical therapist or chiropractor for targeted treatments and exercises to relieve symptoms related to stress-induced neck pain and headaches.

Try Heat and Cold Therapies

Heat and cold therapies can be effective remedies for relieving headaches caused by neck pain. When experiencing stiffness and pain in the neck and back of the head, trying heat therapy or cold therapy can provide relief. Heat therapy, such as using a heating pad or taking a warm shower, helps relax tense muscles and improve blood flow, reducing the discomfort associated with neck pain and headaches. On the other hand, cold therapy, such as applying an ice pack or a bag of frozen vegetables wrapped in a towel, can reduce inflammation, numb the area, and alleviate the pain. It’s important to alternate between heat and cold treatments to find what works best for you in terms of pain relief and relaxation. If your headaches persist or worsen despite these interventions, it’s advised to consult with a healthcare professional, such as a doctor or a physical therapist, for further evaluation and treatment options.

When to See a Doctor for Your Pain?

It is recommended to see a doctor if your pain persists for more than a week or worsens over time. Seek medical attention for severe neck or head pain accompanied by other symptoms like fever, dizziness, or difficulty moving. If the pain is due to an injury or accident, it’s important to get checked out. Trust your instincts and consult a doctor if you have concerns or if the pain interferes with your daily activities.


There are several potential causes for neck pain and back of head pain, including muscle strain, tension headaches, and cervical spine issues. In most cases, home remedies such as rest, ice or heat therapy, gentle stretching exercises, and over-the-counter pain medications can help alleviate the pain. However, it is important to seek medical attention if the pain persists or worsens over time. Other red flags that may indicate the need to see a doctor include severe or unbearable pain, accompanying symptoms such as fever or numbness/tingling in the arms or legs, and if the pain is a result of trauma or injury. A doctor will be able to properly diagnose the cause of the pain and recommend appropriate treatment options, which may include physiotherapy, prescription medications, or further diagnostic tests like X-rays or MRI scans.

Why Does My Neck Pain Cause Headaches?

Neck pain can lead to headaches because the nerves and muscles in the neck are connected to the head. Poor posture, muscle strain, or cervical spine issues can trigger both neck pain and headaches. Addressing the root cause through ergonomics, stretching, and strengthening exercises can provide relief.

What Causes Neck Pain?

Neck pain can result from muscle strain, injury, poor posture, or underlying medical issues. Factors like prolonged computer use and improper ergonomics can contribute to neck pain. It can also be a symptom of conditions such as arthritis, herniated discs, or spinal stenosis. Stress and tension can lead to muscle tightness and neck pain.

How Headaches and Neck Pain Are Related

The relationship between headaches and neck pain is influenced by various factors. The neck and head share a complex network of nerves, muscles, and blood vessels. When the muscles in the neck become tense or strained, it can result in pain that radiates to the head. This, in turn, leads to headaches. Headaches caused by neck pain can be triggered by common culprits such as poor posture, stress, or muscle imbalances. Underlying conditions including cervical spine disorders or nerve compression can also contribute to both neck pain and headaches. Attending to the root cause of neck pain is essential to alleviate associated headaches. This may involve various treatment approaches like physiotherapy, chiropractic adjustments, stretching exercises, or medication.

Frequently Asked Questions

What are some common causes of a stiff neck and pain in the back of the head?

Common causes of a stiff neck and pain in the back of the head include poor posture, muscle tension from stress or physical strain, uncomfortable sleeping positions, and underlying conditions like cervical spondylosis or tension headaches.

Where can I find physiotherapy near me?

To find a physiotherapy clinic near you, start by searching online directories or using search engines with location-specific keywords. You can also check with your insurance provider for recommended providers. Ask for recommendations from trusted sources and read online reviews to gauge the reputation of different clinics in your area.

Where can I find sports massage near me?

To find sports massage near you, use online directories like Google Maps or Yelp. Check local fitness centers, spas, or chiropractic clinics. Seek recommendations from friends, family, or healthcare professionals. Book a session with a licensed sports massage therapist specializing in treating neck and back pain.


In conclusion, neck pain can often lead to headaches, and understanding the underlying causes is crucial for finding relief. Whether it’s due to poor posture, tension, or migraines, there are steps you can take to alleviate the pain. Improving your workplace ergonomics, focusing on your posture, getting quality sleep, exercising regularly, managing stress, and trying heat and cold therapies are all effective strategies. However, if your pain persists or worsens, it’s important to seek medical attention. To learn more about how to relieve headaches caused by neck pain and when it’s time to see a doctor, read our comprehensive blog on remedies for relief.

If you are searching “private physio near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

Axa PPP | Axa PPP International | Bupa Physiotherapy | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


Leave a Reply


Subscribe to Our Newsletter

Be the first to get the latest news, free expert guides, tips, tricks and discounts.


Join 5,000+ Others, Get Access to our FREE Bundle of Resources and Feel the Best You’ve Ever Felt!

Enter your email address below, and we will instantly send your free PDFs to your inbox.

Oops! We could not locate your form.

“Thanks for those amazing guides, guys! Game changer!” ️ Tom, City of London”


Best Knee Pain Physiotherapists Near Me

Knee pain can be an excruciating experience that can severely impact your daily activities. Physiotherapy is one of the most effective treatments for knee pain

Effective Hip Pain Physiotherapy Near Me

Hip pain can be extremely debilitating, making it difficult to perform even the most basic tasks. Ignoring hip pain can lead to further complications and

Subscribe to Our Newsletter

Be the first to get the latest news, free expert guides, tips, tricks and discounts.

before you go - if you haven't already - put a request in for a free assessment


However, our growing brand newsletter does offer:

  1. Direct access to ask our therapists questions
  2. Exclusive deals only for those who are subscribed
  3. The best knowledge hub in London physiotherapy with tips to make you feel amazing

Don’t miss out.