Do you spend a lot of time sitting in front of a computer hunched over squinting at the screen?

Do you spend a lot of time commuting in your truck or car? Do you ever find yourself suffering from headaches that make your forehead and eyes hurt? You may be suffering from a condition known as Cervicogenic Headache.

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Cervicogenic headaches are caused by excess tension in your neck muscles caused by whiplash from an accident, a concussion or from having prolonged forward head posture. When your head is in a forward position, it creates unnatural tension on the muscles that support the neck. That tension can lead to stress on the muscles, compression on the nerves within the cervical spine causing pain. Cervicogenic headaches are associated by a headache on one side of your head, behind one or both eyes, the forehead and temples.  You may also feel very tight in your neck and shoulders.  If this is something that you experience, try these exercises to help ease the pain of your headache.

Chin Tucks

-Begin in an upright position.

-Gently pull your chin in while keeping your eyes fixed on something in front of you.

-Do not look up or down while you perform this exercise.

Hold for 5 seconds and perform 10-20 repetitions

Scap Squeeze

-Begin in an upright position.

-Gently bring your shoulder blades together and slide them down as if you want to place them into your back pockets.

-Try not to shrug your shoulder as you perform this exercise.

Hold for 5 seconds and perform 10-20 repetitions

Upper Trapezius Stretch

-Begin in an upright position

-Keeping your shoulders relaxed, gently tilt your head to one side trying to touch your ear to your shoulder.

-Remember to keep good posture and relaxed shoulders

Hold for 30 seconds and perform 2-3 repetitions

If your headaches persist, please schedule a free consultation with one of our physical therapists.  They will create a treatment plan for you to eliminate your headaches. Types of treatment can include massage, joint mobilizations, stretching, traction, taping, postural training, and dry needling. Often time the use of a foam roller, a foam pad called an occipivot, and home traction can also aide in self-management of your headaches.

By Andy Broomhall

Back in Motion Physical Therapy – Portland, Maine

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