If you’re someone who rarely experiences headaches, a sudden sharp pain at the base of your skull can feel particularly alarming. Or perhaps you’re dealing with recurring back of head headaches and have grown frustrated with temporary solutions that don’t address the root cause. Either way, you’re not alone—and there are effective ways to find relief.
Unlike typical tension headaches that wrap around your forehead, these headaches may also affect other parts of the body. Sometimes it radiates down your neck or up toward the crown of your head.
When pain medication that you have on hand doesn’t work, or gives you bad side effects you’d like to avoid, there are still several treatment options that utilize the principles and personalized guidance of physical therapy that can help.
What causes back-of-head headaches?
To treat any pain effectively, you first need to know what’s causing it. The back of your head is a connection hub for multiple nerves and muscles that carry and convey tension from your daily activities. While tension is a common cause for back-of-head headaches, it’s not the only one.
- Stress and muscle tension from emotional or physical stress causes your neck and shoulder muscles to tighten. Over time, this chronic tension can cause a cascade of tension to muscles and nerves at the back of your head that results in headache-like pain.
- Tension headaches are the most frequent culprit of headache pain. While they often feel like pain that affects the front or sides of the head, they can also cause discomfort at the back of the head and neck.
- Occipital neuralgia occurs when the occipital nerves—which run from the top of your spinal cord through your scalp—become inflamed or injured. This condition causes sharp, shooting pain that can feel like electric shocks at the back of your head.
- Cervicogenic headaches originate from problems in your neck but are felt as head pain. Issues with your upper cervical spine, particularly the first three vertebrae, can trigger referred pain that manifests as a back of head headache.
- Cluster headaches, while less common, can cause intense pain around one eye that may also be felt at the back of the head. These typically occur in cyclical patterns and are often accompanied by other symptoms like eye redness or nasal congestion.
What to do about headaches in the back of the head
Most people’s first step toward treating a headache involves over-the-counter medication. But if this simple solution doesn’t work, it’s good to know other approaches that can provide relief for back of head headaches.
As an added benefit, some of these methods address both the immediate pain and underlying muscle tension that often contributes to the problem.
- Apply heat or cold therapy to the affected area. A warm compress on your neck and shoulders can help relax tense muscles, while a cold pack at the base of your skull may reduce inflammation and numb pain. Experiment with both to see which provides better relief for your specific situation.
- Practice gentle neck stretches to release muscle tension. Slowly turn your head from side to side, then gently tilt your ear toward each shoulder. Hold each stretch for 15-30 seconds and avoid any movements that increase pain.
- Massage the trigger points in your neck, shoulders, and at the base of your skull. Use firm but gentle pressure with your fingertips to work out knots and tension. Pay special attention to the area where your neck meets your skull.
- Improve your posture especially if you spend a lot of time sitting each day. When you’ve been hunched over a computer or looking down at your phone for a while, consciously straighten your spine, pull your shoulders back, and re-position your head directly over your shoulders.
- Stay hydrated as dehydration can trigger headaches. Drink water steadily throughout the day rather than waiting until you feel thirsty.
What works for one person may not work for another, and identifying your specific triggers and muscle imbalances often means that a one-on-one assessment of your symptoms, posture, and body mechanics is the most beneficial treatment option.
How physical therapy might help
Physical therapy offers a comprehensive and personalized approach to treating back of head headaches without relying on medication.
Benefits of physical therapy for headaches
- Identify root causes with a thorough evaluation. An SSOR Physical Therapist can assess your posture, muscle tension patterns, joint mobility, and movement habits to help you identify what’s contributing to your headaches.
- Develop targeted treatment plans based on your specific needs. Rather than using a one-size-fits-all approach, treatment can be customized to address your particular muscle imbalances, trigger points, and movement dysfunctions.
- Hands-on relief techniques including manual therapy, trigger point release, and joint mobilization. These techniques can provide immediate pain relief while addressing the underlying tissue restrictions causing your headaches.
- Avoid medication side effects that come with use of some headache pain relievers.
- Improve overall neck and shoulder health which can have positive effects beyond headache relief. Better posture, reduced muscle tension, and improved mobility benefit your entire upper body.
Long-term prevention approaches
Physical therapy focuses not just on helping relieve current pain, but also preventing it from returning. The chronic muscle tension that is the cause of many types of headaches often develops from repetitive movements, poor ergonomics, or stress patterns that have built up over time, which you can change so you experience fewer headaches.
- Evaluate your workspace setup to ensure your computer screen is at eye level and your chair supports proper spinal alignment. Your physical therapist can provide specific recommendations for how to work at a desk with less tension.
- Develop a consistent sleep routine with proper pillow support. Your pillow should maintain the natural curve of your neck without forcing your head too high or letting it drop too low.
- Incorporate stress management techniques like deep breathing exercises, meditation, or regular physical activity into your routine. Since emotional stress often manifests as physical tension, managing stress levels can significantly reduce headache frequency.
- Address underlying muscle imbalances that may be contributing to chronic tension. Weak deep neck flexors and tight upper trapezius muscles, for example, can create a pattern that leads to recurring headaches.
Natural headache treatment in Kansas City, KS
Back of head headaches don’t have to control your life. Whether you’re dealing with occasional tension headaches or chronic occipital pain, natural treatment approaches can provide both immediate relief and long-term solutions.
Our Physical Therapists at SSOR are experts in musculoskeletal disorders and apply the principles of flexibility, holistic strength, and ergonomics to help you live better with less pain, no matter what’s causing your chronic headaches. Learn more about our approach by calling one of our clinics or by requesting an appointment online today.