Stiff Neck and Headache: How They’re Related and What to Do
By Manisha Wijayanayagam, Physical Therapist and Pelvic Health Provider
We’ve all been there—one minute you’re living your best life, and the next, you’re rubbing your neck like you just lost a wrestling match with your pillow. Then comes the headache, creeping in like an uninvited guest at a dinner party. What’s the deal?
As your friendly neighbourhood physiotherapy clinic, we’re here to break it down, explain the connection between a stiff neck and a headache, and—most importantly—tell you what you can do to stop it.
The Neck-Headache Tag Team
First things first: yes, your neck and head are connected. When one is unhappy, the other tends to get involved. The type of headache most commonly associated with a stiff neck is called a cervicogenic headache—a fancy term for a headache that actually originates from the neck.
This happens because the nerves in the upper neck share pathways with the nerves in your head and face. When your neck joints or muscles become tight, strained, or inflamed, they can send pain signals along those same pathways. The result: a headache that feels like it’s coming from your temples, forehead, or even behind your eyes—but the real culprit is your neck.
Signs It’s a Neck Thing
Here are a few clues to help you figure out if your headache is neck-related: :
You feel neck stiffness or reduced range of motion.
The headache usually starts at the base of your skull and spreads forward.
Pain is typically one-sided (but not always).
You may feel pressure behind the eyes or around the temples.
Moving your neck makes the headache worse.
You’ve been spending quality time with your desk chair. .
Sound familiar? You’re not alone. With screen time at an all-time high, cervicogenic headaches and neck stiffness are on the rise—and our poor postures are partly to blame.
Why Is My Neck So Grumpy?
Here are some common culprits that lead to stiff necks and headaches:
Poor posture (looking at you, tech neck)
Stress and tension, which cause your muscles to tighten
Sleeping in awkward positions— thanks mystery pillow from that Airbnb
Long hours at the desk without movement
Old injuries or whiplash that never quite healed
Your neck is a complex structure of muscles, bones, and nerves. When something’s out of balance, even slightly, it can throw the whole system off—and your head pays the price.
What Can You Do About It?
Good news: you don’t have to accept this as your new normal. There are plenty of things you can do to manage or even prevent neck-related headaches—and we’ve got your back (and neck).
1. See a Physiotherapist, Chiropractor or Massage Therapist (Hint: That’s Us)
A trained physio, RMT or chiropractor can assess your neck mobility, posture, and muscle tension to figure out what’s triggering your headaches. Then, we’ll create a personalized treatment plan that may include:
Manual therapy to release tight joints and muscles
Targeted exercises to improve strength and flexibility
Postural training so you stop slouching like a teenage drama star
Education on ergonomics and habits to keep you headache-free
2. Stretch It Out
Regular stretching can reduce tension and improve range of motion. Try gentle neck rolls, chin tucks, and shoulder blade squeezes to keep things loose. (Pro tip: Set a reminder on your phone so you don’t forget!)
3. Fix Your Workstation
If your desk setup has your spine curved like a shrimp, we need to talk. Your screen should be at eye level, your feet flat on the floor, and your arms at a 90-degree angle when typing. Even small changes can make a big difference.
4. Take Breaks
Movement is magic. Get up, stretch, walk around—anything to give your neck muscles a breather. Aim for a quick break every 30–60 minutes.
5. Try Heat or Ice
Apply a warm compress to ease muscle tension or a cold pack to reduce inflammation. Listen to what your body responds to best—and if in doubt, ask your practitioner.
When to See a Pro (a.k.a. Don’t Tough It Out)
If your headaches are becoming frequent, intense, or are affecting your day-to-day life, don’t just pop another painkiller and hope for the best. Physiotherapy, massage therapy and chiropractic can treat the root cause rather than just the symptoms, so you can get back to living pain-free (and not just surviving Zoom meetings).
The Bottom Line
Stiff neck and headaches often go hand-in-hand, but that doesn’t mean you have to suffer in silence. Whether it’s poor posture, stress, or just life catching up with your neck muscles, help is available—and it doesn’t have to involve mystery pills or endless YouTube stretches.
At Cadence Physiotherapy, we specialize in treating neck-related headaches with a combination of hands-on therapy, education, and personalized exercise programs that work. So why not give your neck the love it deserves?
