Welcome to our blog post! We are excited to discuss all things Headaches! Hopefully you can take away some helpful tips, or at the very least some new information.
Headaches are one of the most common health complaints, affecting millions of people worldwide. While the causes of headaches can vary widely, many are linked to tension and nerve compression in the neck and skull. In this blog, we’ll take a closer look at the anatomy behind headaches, including the skull, muscles, and nerves, and how Physiotherapy for headaches can offer relief through proper posture and targeted treatments.
The Bony Anatomy of the Skull and Neck
To understand how headaches develop, it’s essential to start with the bony anatomy of the skull and neck. The cervical spine, made up of seven vertebrae (C1-C7), plays a significant role in the alignment of the head and neck. The occipital bone, at the back of the skull, is closely connected to the cervical spine, creating a pathway for muscles and nerves that affect headache pain.
Misalignments or strain in the cervical vertebrae can cause tension in the muscles and compression of the nerves, leading to different types of headaches, including tension headaches and cervicogenic headaches (headaches originating from the neck). Poor posture, such as slouching or forward head posture, can place additional strain on these areas, contributing to headache pain.
Muscles Involved in Headaches: The SubOccipital Muscles (RCPM, RCPm, and the Oblique Muscles)
Several muscles in the neck and upper back are involved in headache pain, especially when they become tight or overworked.
- Rectus Capitis Posterior Major (RCPM): This muscle runs from the top of the cervical spine to the base of the skull. It helps with head extension and rotation. When it becomes tight due to poor posture or muscle strain, it can trigger tension-type headaches that feel like a dull, aching pain in the back of the head or around the neck.
- Rectus Capitis Posterior Minor (RCPm): A smaller muscle near the RCPM, the RCPN also contributes to head movement and can become overactive with poor posture, particularly in individuals who suffer from cervicogenic headaches. This can result in deep, nagging pain at the base of the skull.
- Superior and Inferior Oblique Muscles: Located on the sides of the neck, these muscles help with rotating and tilting the head. When these muscles become tight or strained, they can cause pain that radiates around the neck and temples, often leading to tension headaches or even occipital neuralgia (nerve pain in the occipital region).
Greater and Lesser Occipital Nerves: The Nerve Pathways Behind Your Headache
Two key nerves, the greater occipital nerve and the lesser occipital nerve, are commonly involved in headache pain.
- Greater Occipital Nerve: Originating from the second cervical vertebra (C2), the greater occipital nerve runs up the back of the head and can become compressed or irritated due to muscle tightness or misalignment in the cervical spine. When this nerve is compressed, it can lead to occipital neuralgia, a type of headache characterized by sharp, shooting pain that radiates from the neck to the scalp, often felt at the base of the skull.
- Lesser Occipital Nerve: The Lesser occipital nerve also originates from the C2 nerve root but follows a different path along the scalp, contributing to sensation around the ears and sides of the head. Irritation or compression of the lesser occipital nerve can cause pain along the scalp, resulting in tension headaches that may be localized or felt in a broader area around the neck and head.
Good Posture vs. Poor Posture: The Impact on Headaches
One of the most significant factors in managing and preventing headaches is posture. The alignment of your head, neck, and spine plays a critical role in reducing strain on the muscles and nerves that contribute to headache pain.
- Good Posture and Headache Relief: Maintaining proper posture helps to align the spine and reduce pressure on the muscles and nerves in the neck. Proper alignment can prevent compression of the greater occipital nerve and tension in the RCPM and RCPm muscles, reducing the risk of developing cervicogenic headaches. Key tips for maintaining good posture include keeping your head aligned with your spine (not jutting forward), relaxing your shoulders, and ensuring your ears are aligned with your shoulders when sitting or standing.
- Poor Posture and Headache Triggers: On the flip side, poor posture, such as slouching or forward head posture, can lead to increased tension in the muscles of the neck and upper back. Over time, this can cause muscle imbalances, leading to headaches. For example, when you hunch forward, it can increase pressure on the cervical spine, contributing to tension headaches or occipital neuralgia. In the case of forward head posture (often seen in “text neck”), the increased strain on the cervical spine can compress the greater occipital nerve, triggering sharp, throbbing pain in the back of the head.
How Physiotherapy Can Help Treat Headaches
For individuals suffering from headache pain related to neck and posture issues, Physiotherapy for headaches can offer effective treatment. Physiotherapists use a combination of manual therapy, nerve mobilization, and postural training to alleviate pain and prevent future headaches.
- Posture Correction: Physiotherapists can teach you how to improve your posture, which is essential for reducing muscle strain and nerve compression. Postural exercises help align the cervical spine, relieving tension in muscles like the RCPM, RCPm, and the oblique muscles, which can reduce the frequency and intensity of tension headaches and cervicogenic headaches.
- Manual Therapy: Techniques such as massage, myofascial release, and trigger point therapy are often used to release tight muscles and improve blood flow to the affected areas, helping to ease muscle tension headaches.
- Nerve Mobilization: For individuals with occipital neuralgia or compression of the greater occipital nerve, physiotherapists may use nerve gliding exercises to mobilize the nerve and reduce irritation, providing relief from sharp, shooting pain.
Headaches are often more than just a result of stress or dehydration — they can stem from issues in the neck and spine, particularly when poor posture leads to muscle tension and nerve compression. By understanding the role of the greater occipital nerve, rectus capitis posterior muscles, and other neck structures, we can better manage and prevent headache pain.
If you’re experiencing frequent headaches, physiotherapy for headaches can be an effective solution. Through postural correction, manual therapy, and nerve mobilization techniques, physiotherapists can help reduce tension, alleviate pain, and restore proper alignment to prevent future headaches.
