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Physiotherapy for Neck Pain and Headaches

Neck Pain and Headaches: Understanding the Connection & How Physiotherapy Can Help

Neck pain and headaches are common issues that many women face, and they can significantly impact daily life. They can present separately or together, often intertwined, with one condition exacerbating the other. Understanding the causes can help you find the right path to healing.

Brand new injuries

Injuries happen. It’s not a question of if, but when, and a total question mark on which part of the body will be affected. Neck injuries can happen in a variety of circumstances, from car accidents to simply perhaps sleeping the “wrong” way.

New injuries that are soft tissue or minor are treated with the PEACE + LOVE approach, with Physiotherapy care primarily providing relief with gentle massage and joint mobilisations, personalised exercise prescription, and ongoing reminders that your body knows how to heal and you will get better.

In more severe injuries or pain, including those with referred nerve pain down one or both arms, the treatment approach will be much gentler and likely involve additional practitioner involvement, namely your GP, to ensure you have medication options to reduce pain and to discuss other medical treatment options if necessary. These are all things that can be discussed during your Physiotherapy session too. There is no need to wait to see your doctor or get a scan before seeing a Physiotherapist.

Peace and love for new injuries. Physiotherapy for neck pain.

Pain with a slower onset, or persisting longer than 3 months

It is crucial to take a holistic approach when you experience pain in this area either from an older injury that has decided to hang around or just a general tension that has been building over time. Why? Because it is very likely that the cause is multifactorial. Here are some potential contributing factors:

Stress and Tension

Stress can influence pain in all body areas, but the neck, shoulder, head and jaw are particularly affected. It’s as though the body is trying to protect the brain, creating muscle tension and discomfort or pain as close as possible to where all the thinking happens.

Musculoskeletal Imbalances

Musculoskeletal imbalances, like tightness in the upper traps, weak postural muscles, or loss of mobility in the joints, can lead to chronic neck pain and tension headaches. Addressing these imbalances through hands-on therapy and exercise are what most people think of when they think of traditional Physiotherapy.

Ergonomics

Prolonged sitting or hunching over devices, is often contributing to neck pain. It’s not so much the positions themselves as there is not perfect posture, but the amount of time we spend in them. Having an appropriate set up for work or driving may be important for you in finding relief from neck pain, as well as finding ways to take movements break more frequently. If you’re wanting to learn more about posture, here’s a blog post on the topic: Embracing Variability: Holistic Insights into Perfect Posture.

Embracing Variability: Holistic Insights into Perfect Posture

Hormonal Fluctuations

Hormonal changes, especially around menstruation, pregnancy, and menopause, can impact the muscles and nerves around the neck and head. For example, during menstruation, hormonal fluctuations can contribute to migraines or tension headaches, and during menopause, changes in oestrogen levels can lead to more frequent neck stiffness and headaches.

Poor Sleep Quality

Sleep disturbances, which affect many women at different life stages, can also contribute to neck pain and headaches. Inadequate rest can cause muscles to tense up, leading to pain upon waking and the development of tension-type headaches.

Pregnancy and Postpartum Changes

Pregnancy and postpartum recovery are critical times when women’s bodies undergo significant changes. The additional weight of pregnancy can place strain on the neck and upper back, while the demands of caring for an infant (like postures during feeding or carrying) can further contribute to neck pain and headaches.

Close up photo of a woman pressing her neck on a stress ball. Physiotherapy for neck pain

Physiotherapy Treatments for Neck Pain and Headaches

Holistic physiotherapy focuses on more than just the affected area—it looks at the whole body and your overall well-being. The following treatments are some of the most effective for addressing the underlying causes of neck pain and headaches:

Manual Therapy

Hands-on techniques such as massage, mobilisation, and soft tissue release can help reduce muscle tightness and improve blood flow to the neck and shoulders.

Ergonomic Set-Up

If we feel your work or desk set-up is contributing to your pain experience, we can evaluate and then make ergonomic adjustments such as the height of the chair, computer screen, car seat set-up, and so on. We’ll also discuss realistic and sustainable ways for you to take frequent movement breaks throughout your day (ideally every 30-60 minutes).

Therapeutic Exercises

Strengthening the muscles that support your neck and improving flexibility can significantly reduce pain and prevent future injury. Specific exercises will be tailored to address any imbalances that may be causing strain. For example, exercises targeting the deep cervical flexors (muscles that stabilise the neck) and upper back muscles can support better posture and decrease neck tension.

Breathing and Relaxation Techniques

Since stress plays a major role in neck pain and headaches, incorporating relaxation techniques like diaphragmatic breathing, yoga, or mindfulness can help manage your stress response. These techniques not only reduce muscle tension but also promote overall well-being.

Hormonal & Women-Specific Considerations

We’ll also be sure to take into account the hormonal shifts during the month or life stage you’re in. For example:

During different parts of the menstrual cycle, you may notice your pain fluctuate at different times
During pregnancy, gentle exercises and manual therapy techniques can relieve discomfort in the neck and back caused by weight changes.
During menopause, acknowledging the impact that hormonal shifts can have on pain experiences during this time, and working with other practitioners to ensure you’re being supported holistically

Lifestyle Modifications

As part of a holistic approach, lifestyle adjustments are key. We’ll work together to address potential triggers such as poor sleep habits, lack of exercise, or excessive screen time. Proper hydration, a balanced diet, and regular physical activity can also play a big role in minimising neck pain and headaches.

Finding Relief

Every person’s body is unique, and that’s why treatment needs to be specific to your needs. Whether your neck pain is tied to a new injury, posture, stress, hormonal changes, or musculoskeletal imbalances, holistic physiotherapy can provide both short-term relief and long-term prevention strategies.