Suboccipital headaches/tension headaches
Do you often find yourself battling headaches, whether they're pressing at the front, squeezing the sides, or causing discomfort at the back of your head? Are these headaches so intense that it feels like your head could burst?
Chances are, you've encountered tension headaches or the notorious suboccipital headaches at some point in your life. These headaches frequently make their way to our clinic, and we're here to provide you with valuable insights on managing them at home.
The primary culprit behind these headaches and migraines lies in the upper joints of your neck, specifically C0-3. Strong muscles interconnecting through the neck and shoulders, when in spasm, can impede the vertebrae's movement, causing them to become 'stuck'.
Suboccipital and tension headaches can be influenced by various factors, with posture playing a pivotal role. Prolonged periods of looking down at phones, laptops, and books can irritate the muscles in the top of our necks, leading to headaches. To counteract this, maintaining an upright head position and striving for gentle spine elongation is crucial. Adjusting screen levels, keeping phones and books at eye level, or elevating your desktop can all contribute to achieving this.
Posture considerations extend to sleep as well. Selecting the right pillow for neck support is vital for a proper sleeping posture, and preferences may vary. Avoiding stomach sleeping is advised, as it puts your neck in full rotation for extended periods, potentially causing irritation to muscles and joints. Opting for back or side sleeping positions is preferable for those prone to headaches and migraines.
For side sleepers, a quick self-assessment of pillow size is recommended. Stand with one shoulder against the wall, place the pillow between your head and the wall, and lean your head onto the pillow. If your head tilts significantly toward the wall, the pillow may be too small, and if it tilts away, the pillow may be too large. Investing in an adjustable height pillow can be beneficial, allowing adjustments as the pillow loses firmness over time.
Your Questions Answered
What are suboccipital headaches and tension headaches?
Suboccipital headaches and tension headaches are caused by muscle tension and misalignment in the upper neck joints, often resulting in discomfort at the back of the head. Muscle spasms in the neck and shoulders restrict movement in the vertebrae, leading to a sensation of the neck being 'stuck'. Factors such as poor posture, prolonged screen time, improper sleeping positions, and stress can exacerbate these headaches.
How can posture and sleeping habits affect suboccipital and tension headaches?
Maintaining good posture and selecting appropriate sleeping positions and pillows can help alleviate suboccipital and tension headaches by reducing strain on the neck muscles and joints. Prolonged periods of looking down can strain the muscles in the upper neck, leading to headaches. Selecting the right pillow and avoiding stomach sleeping can promote proper sleeping posture, reducing irritation to the neck muscles and joints and minimizing headache occurrence.
How can I manage suboccipital and tension headaches with lifestyle and self-care?
Practising good ergonomics at work, staying hydrated, maintaining a balanced diet, incorporating regular breaks to stretch, and practising stress management techniques can all contribute to managing suboccipital and tension headaches. Additionally, self-massage techniques such as neck and shoulder massages, suboccipital releases, scalp massages, self-myofascial release with a tennis ball, and gentle stretching exercises can provide immediate relief from suboccipital and tension headaches.
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