Navigating Headaches: Understanding Types, Triggers & the Neck-Headache Connection
Headaches are common. But that doesn't mean you have to simply put up with them.
A headache can be influenced by many different factors, including sleep, stress, hydration, nutrition, screen use, muscle tension and, for some people, the neck.
The tricky part? Not every headache is the same.
Understanding what your headache feels like, when it happens and what may be contributing to it can be an important first step towards managing it.
At Capital Chiro in Canberra, we often see people who experience headaches alongside neck pain or stiffness. While not every headache comes from the neck, understanding the relationship between headaches, lifestyle and musculoskeletal factors can be an important part of navigating recurring headaches.
So, let's navigate headaches together.
What type of headache are you experiencing?
There are many different types of headaches. Some common presentations include:
Tension-type headaches
Often described as a pressing or tightening sensation around the head. Stress, muscle tension, prolonged screen use, poor sleep and dehydration may be contributing factors for some people.
Migraine
More than simply a bad headache, migraine can involve moderate to severe pain, nausea and sensitivity to light or sound. Some people also experience an aura or notice changes such as yawning, cravings or fatigue before an attack.
Cluster headaches
Less common but often extremely severe, cluster headaches typically cause intense pain on one side of the head, often around the eye. They can occur in repeated attacks over a period of time and may involve symptoms such as a watery eye or blocked nose.
Cervicogenic headaches
These headaches are associated with structures in the neck. They may occur alongside neck pain or stiffness and can be aggravated by certain neck movements or sustained positions.
Jaw-related headaches
Jaw tension and clenching can also be associated with pain around the temples, jaw and head.
The important thing to remember is that the same symptom, a headache, can have very different contributing factors.
What can trigger a headache?
Your headache triggers are individual, but some common factors include:
Stress
Changes in sleep
Skipping meals
Dehydration
Prolonged screen use
Sustained postures
Eye strain
Hormonal changes
Certain foods or smells
Neck or jaw tension
Instead of simply asking "What causes headaches?", it can be more useful to ask:
"What patterns can I identify in my headaches?"
The neck-headache connection
One of the topics we explore in our Headache Workshop is the relationship between headaches and neck symptoms.
The neck contains joints, muscles and other structures that can contribute to pain referred into the head. In cervicogenic headache, symptoms may be influenced by neck movement and sustained positions.
Research suggests that some people with cervicogenic headaches may benefit from manual therapy approaches, including spinal manipulation. However, treatment should always be based on an appropriate assessment and individual circumstances.
This is an important distinction:
Not every headache is a neck problem.
But if your headaches regularly occur alongside neck pain, stiffness or restricted movement, it may be worth discussing this with an appropriately qualified healthcare professional.
What about "tech neck"?
Think about how much time you spend looking at your phone or sitting at a computer.
Spending prolonged periods in one position can contribute to neck and shoulder discomfort and muscle fatigue. For some people, this may occur alongside headaches.
That doesn't mean posture is the cause of your headache. But if you regularly experience headaches together with neck or shoulder tension, your daily screen and movement habits are worth considering.
Rather than trying to hold a "perfect posture" all day, change position regularly.
Get up from your desk. Move your neck and shoulders. Take your eyes away from the screen.
Good ergonomics aren't about sitting perfectly. They're about giving your body opportunities to move.
Practical strategies for managing headaches
There isn't one strategy that works for everyone, but there are some simple things you can try:
Stay hydrated: Dehydration can be associated with headaches, so make sure you're drinking enough throughout the day.
Prioritise regular sleep: Changes in sleep patterns can be a trigger for some people.
Don't regularly skip meals: Going long periods without eating can contribute to headaches for some people, particularly those who experience migraine.
Move regularly: If you spend much of your day sitting, take regular movement breaks. Walking and general physical activity can also form part of a healthy lifestyle.
Take screen breaks: Look away from your screen regularly, change your focus and move your body.
Try relaxation strategies: Slow breathing, meditation or simply taking a break in a quiet environment may be useful, particularly when stress is a contributing factor.
Experiment with heat or cold: Some people find heat around the neck and shoulders helpful for muscle tension, while others prefer cold during a migraine.
Keep a headache diary
If your headaches are recurring, a headache diary can help you identify patterns.
Record:
When the headache started and how long it lasted
Where the pain was and what it felt like
Pain intensity from 0–10
Sleep, food and hydration
What you were doing beforehand
Stress levels
Neck or jaw symptoms
Other symptoms such as nausea, visual changes or dizziness
What you did to manage it
This information can also help your healthcare professional better understand what you're experiencing.
When should you seek medical attention?
Most headaches aren't emergencies, but some require prompt medical assessment.
Seek urgent medical attention if you experience a headache that:
Comes on suddenly and reaches severe intensity very quickly
Occurs after a significant head injury
Is accompanied by weakness, facial drooping, difficulty speaking or loss of balance
Occurs with fever, a stiff neck or rash
Is significantly different from your usual headaches
Is progressively worsening or changing in pattern
If you're concerned about a new, severe or unusual headache, seek appropriate medical advice rather than trying to diagnose the cause yourself.
Where does chiropractic care fit?
This is an important question and the answer isn't simply, "Chiropractic is for headaches."
There are many different types and causes of headaches, and chiropractic care isn't appropriate for every headache.
For people whose headaches are associated with neck symptoms, an assessment may help determine whether the neck and musculoskeletal system are relevant to their presentation.
At Capital Chiro in Canberra, we don't simply look at where you feel the pain and assume we know why it's happening. We look at the bigger picture : your symptoms, history, movement and relevant musculoskeletal findings, to determine whether chiropractic care is appropriate for you.
And if another healthcare professional is better placed to help, referral may be the right next step.
Good healthcare isn't about making everything fit one treatment. It's about finding the right approach for the person in front of you.
Want to understand your headaches better?
That's why we've created our Headache Workshop [August 19th, 6pm].
Join our upcoming Headache Workshop in Canberra and learn more about common headache types, possible triggers, the relationship between headaches and neck symptoms, and practical strategies you can use in everyday life.
We'll explore:
Common types of headaches
Possible triggers and patterns
The relationship between headaches and neck symptoms
Practical, non-medication strategies
How to keep a headache diary
When a headache needs medical attention
Questions to discuss with your healthcare professional
The goal isn't to tell you there is one answer for every headache.
It's to give you a better understanding of your symptoms, help you recognise patterns and give you practical information you can take into your own healthcare decisions.
Join us at our upcoming Headache Workshop and learn how to navigate your headaches with a little more clarity. Contact us at [email protected] to secure your spot.