Cervicogenic Headache Exercises to Reduce Pain

Cervicogenic Headache Exercises to Reduce Pain

To know in detail about cervicogenic headache exercises should be your topmost priority if you are suffering from it through the years. This article will explain what you need to know about cervicogenic headaches and how to get rid of them. Read the whole article carefully, and by the end, all the tips and tricks about controlling this tormenting disease would be easy for you.

But first, before diving into the good parts, you need to know what the cervicogenic headache is and how to know if you have it or not. If you can figure out the signs in advance, it would be easy to get through them.

So how do you understand that your headache is not ordinary? It would help if you looked for the actual symptoms before the headache starts. Feel the origin of the headache and how long it lasted.

What is a cervicogenic headache?

A disturbing headache has got all the time in the world to spoil your party perfectly. We gave it so many names, and the most popular candidate among them is migraine. But cervicogenic headache is kind of weird as it is not related to your head at all.

Cervicogenic headache is quite different from other headache types. It means that there is something wrong with your neck, and that is transformed into a headache. It is that kind of problem where the affected person doesn’t feel things at the origin area of the problem.

Cervicogenic Headache Exercises to Reduce Pain

What are the reasons behind a cervicogenic headache?

When you undergo a headache after lashing onto something, maybe this is a cervicogenic headache.

If you had an injured neck or slipped disk in the past, you may also feel this headache. In short, most neck problems could be the reason behind a cervicogenic headache.

Maintaining a straight posture is very important if you don’t want to have a cervicogenic headache in the future. Doctors say that most people who sit in their office for a long time are at a high risk of developing this disease.

Body movements to solve a cervicogenic headache

Now that you understand what a cervicogenic headache is and who is most likely to get it, we will discuss cervicogenic headache exercises, which will help you provide some comfort. Generally, cervicogenic headache exercises are quite easy to perform.

Move your chin

It is one of the most popular exercises which the doctors advise. Most office-based jobs require people to bend over their tables. So this exercise is perfect for keeping your head, neck, and shoulder in a straight line.

You don’t need to give extra effort to this; you can do this in your free time from your office desk.

First, sit straight on the chair and move your chin forward. But do not bend your head. Keep this for five seconds and make that 10 times per hour.


Marjariasana is also known as cat-cow exercise. It is a good remedy for relaxing the body for those who regularly work from the office table.

If you want to do it with perfection, you need to extend your spine to a circular motion. Inhale and exhale with every activity.

Turning heads

First, stand firm and move your head towards the right shoulder. Be still like this for ten seconds and do the same for your left shoulder. Do this three times per side.

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Scapular compression

This is a relaxing exercise for your shoulders. For starters, loosen the shoulders and assume that a small ball is there in the middle of the two shoulders. Then try to crush the imaginary ball. Please do it again ten times per hour.

Cervicogenic headache treatment at home

Life with a cervicogenic headache can be quite unbearable. It can affect your daily routine in ways that you wouldn’t even imagine. So it would be best if you found an easy solution to get rid of it or at least keep it under control.

Previously we discussed cervicogenic headache exercises, which will give you relief from the pain. Now in this section, we will tell you about cervicogenic headache treatment at home.

Many people do not want to take medicines because of the horrific side effects. If you are one of them, you absolutely need to read it thoroughly. Here we tell you the ways to treat cervicogenic headaches naturally.

Do the pressing therapy

One good way to get rid of this headache is to start the therapy by putting enough pressure on your forehead and neck. You can put pressure with the tips of your fingers or hands or try by tucking something around your head.

Try hot compress

When your neck hurts so much, you can try hot compression to the particular area. Most of the time, the blood vessels inside your skull become narrow, which can cause headaches. So taking a hot compress might help you, or you can try to take a bath in hot water.

When doing hot compression, don’t forget to take at least a 15-minute break every two hours, or it will be harmful to your skin.

Try cold compress therapy

Certain people feel that the cold compress relaxing than the hot one. If you notice that the hot compress is not a big help, you can try an ice pack to tap on your forehead or neck area. The instruction is the same; you need to take 15 minutes of recess every two hours, or your skin will be affected.

Keep your head position straight

Always try to keep your position as straight as possible while working with your laptop. Your unhealthy back position will summon the downfall of your healthy neck and start a headache. So we advise you to keep your head impartial, not leaning towards your laptop.

However, it is better if you rest for five minutes between work and take a walk instead.

Get sufficient sleep

Sound sleep has great importance in maintaining a healthy lifestyle. If a person doesn’t sleep as much as his body needs,  that could cause cervicogenic headaches. So maintain a sleep routine and sleep as much as you need.

Look for the perfect pillow

There are different kinds of pillows available in the market, and not all pillows suit everyone. They come in different shapes and sizes, and you have to choose carefully which one is perfect for you. This choice is essential because choosing a perfect pillow for your head and neck can reduce the chances of getting a cervicogenic headache.

Cervicogenic headache physiotherapy

You are reading about cervicogenic headache exercises, and now we will tell you about cervicogenic headache physiotherapy solutions. We previously told you about cervicogenic headache exercises that are supposed to give you some relief, and we also talked about home remedies. But if you try all the above remedies and still cannot find any relief, don’t worry. Just read the section.

When a headache actually radiates from the neck, physiotherapy can be an ideal option to try for. So let’s see what the options are here.

Hands-on therapy

An expert physiotherapist will search for any abnormal activity of the cervical artery and start the hand-on therapy. This will give a kind of compactness to the muscles around the neck area. If this therapy can be completed with perfection, it will provide excellent blood circulation to the neck muscles and reduce cervicogenic headaches.

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Dry needling technique or Intramuscular Stimulation technique

The dry needling technique, which is often known as the Intramuscular Stimulation technique, is also helpful. This particular form of physiotherapy is performed by professional IMS certificate holders who usually free the pressure points that trigger the pain. The experts put extremely narrow needles into the particular area.

This procedure is very similar to what we know as acupuncture.

Soothing massage technique

Physiotherapy regularly tends to have a beneficial effect on the injured muscles. The muscles go rigid and cause disturbances in the particular area. Massaging those muscles makes them go tender and reduces the chances of a cervicogenic headache.

massage to reduce Cervicogenic Headache

Changing the body position and choosing to appreciate exercise

As you already know, most of the time, cervicogenic headaches are caused by maintaining a poor body position for a long time; changing the current body alignment can solve the problem. A good physiotherapist will tell you the details about how to change your body position. They may give you a personalized exercise chart for you to follow. This actually can give you the ultimate result.

Cervicogenic headache sleeping posture

Cervicogenic headaches can turn your life into a living hell if you don’t find ways to keep it under control. Now we have told you about the home remedies, exercises, and different therapies as a cure. But what you don’t know yet is that an incorrect sleeping posture can be a major reason behind a cervicogenic headache.

You are reading the article about cervicogenic headache exercises, and in this section, we will inform you about cervicogenic headache sleeping posture. You will see how changing a tiny detail in your daily life can truly provide you relief from lifelong pain.

The perfect sleeping posture to reduce your neck pain

Recently, researchers have stated that sleeping on your back and your side are the two right positions if you have a cervicogenic headache. If you maintain these two postures while sleeping, it won’t take a toll on your spinal cord. Also, it would be good for you to keep a healthy sleeping routine by not watching exciting movies just before going to sleep or reducing screen time.

If you decide to sleep on your back, don’t forget to keep an extra pillow beneath your head so that your neck gets enough protection. If you want to sit on your side, use a pillow that forms an outline surrounding your head and neck. This helps the spinal cord remain firm all night.

Never sleep on your stomach

If you are a patient with cervicogenic headaches, we advise you never to sleep on your stomach. This particular sleeping posture is to be avoided at any cost if you want to get rid of it. In this posture, your neck doesn’t have a chance to get the minimum assistance all night.

Getting a full and tight sleep is much needed for your overall health. So if you have a bad sleeping posture, then try to improve it from today.

Find the best pillows for your neck

As we said earlier, there are plenty of average pillows available in the market at low prices. But we advise you not to get deceived by it. The average pillows are stuffed with synthetic fiber, and they would not be a great help for your head or neck.

Pillows with stuffed foam are the ones you need to use regularly. They generate the much-needed assistance to your head and neck all night. Don’t use pillows that are too fluffy or too solid.

Final thoughts

Now we are about to conclude the article about cervicogenic headache exercises. You may be suffering from a cervicogenic headache, but that doesn’t mean you don’t have a chance to enjoy your life as you want. If you follow the above-mentioned procedures properly, we are sure that you would get perfect control in handling the disease.

Cervicogenic headache exercises will be of much help to you if you decide to fight it. So do not lose hope. You have a cervicogenic headache; it is not the end of the world. But we advise you to consult a physician if your problem worsens with time and the home remedies or the exercises cannot help you.