How to Treat Neck Headaches with Self-Massage & More

In this video, we are referring to the treatment of a specific type of headache that is caused by an issue with your neck. Cervicogenic headaches are different because they are caused by problems with the nerves, bones, or muscles in your neck. Although you may feel pain in your head, it does not start there. Instead, the pain you feel is referred pain from the neck.

Self-Massage

Self-Massage with ball or fingers. Using your fingers self-massage, the neck at the spot where the neck attaches to the skull. You should try circular motions and splaying. Remember the rule of thumb is never massage an artery. So, we are not going to perform any massage with the therapy cane or massage gun which could press into the vertebral artery.

In addition to the massage, you may try these three exercises:

1. Chin Tucks: These should be performed throughout the day (ideally 6-8x)

2. Chin Tucks with overpressure (hand or towel) (sustained 30-45 sec and if no increased pain can increase to 2 minutes)

3. Rotation with a towel. Place the “selvage” (tightly woven edge of the towel) against your neck at the position where the neck meets the skull (about C1). Grab the two ends of the towel with your hands. You will be working on rotating in the restricted or painful direction.

a. Rotating to the right. After you grab the two ends of your towel, your hands will switch with each other. After switching, your left hand should pull straight down on its towel end. The right hand will pull the opposite towel end across the left side of your face up near your eyes. This movement should be pain-free or do not continue. If pain-free, perform the rotation toward the painful side in 5-10 repetitions. Repeat 6-8 times spread out through the day. Do not let the left shoulder move forward during the rotation.

b. Rotating to the left. After you grab the two ends of your towel, your hands will switch with each other. After switching, your right hand should pull straight down on its towel end. The left hand will pull the opposite towel end across the left side of your face up near your eyes. This movement should be pain-free or do not continue. If pain-free, perform the rotation toward the painful side in 5-10 repetitions. Repeat 6-8 times spread out through the day. Do not let the right shoulder move forward during the rotation.

4. Flexion with gentle overpressure (use both hands to grab the upper back portion of your head and gently stretch forward for just a few seconds - repeat x 3).

5. Flexion with fist under the chin. Place your left curled fist under your chin - thumb side up. Use your right hand to grab the upper back portion of your head and gently pull forward. Hold for 10 seconds and repeat 3 times.

This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/

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