Understanding The Neck-Headache Connection
Headaches are something most of us have experienced. They can interrupt your workday, affect your concentration, interfere with sleep, or keep you from enjoying the activities you love.
But did you know that sometimes the source of your headache may actually be your neck?
These are known as cervicogenic headaches, and they occur when structures in the neck contribute to pain experienced in the head. They can sometimes be accompanied by neck stiffness, restricted movement, or symptoms that change with certain head and neck positions.
Of course, not every headache accompanied by neck pain originates from the neck. Migraines, tension-type headaches, and other conditions can share similar symptoms.
That’s why, at Leaps & Bounds Performance Rehabilitation, our first priority is understanding what may be causing your symptoms so we can recommend the most appropriate treatment.
Why Can Neck Problems Cause Headaches?
The upper neck and head share important sensory pathways within the nervous system. Because these signals converge, irritation from structures in the neck can sometimes be experienced as pain in the head, including the temples, forehead, or behind the eyes.
Several factors may contribute to neck-related headaches.
Joint Irritation
The joints of the upper cervical spine can become sensitive following an injury or in response to certain movements, positions, or physical demands. For some people, turning their head, looking upward, or maintaining a particular position may reproduce their familiar headache symptoms.
Muscle Tension and Sensitivity
The muscles around your neck, shoulders, and base of your skull help support and move your head throughout the day. When these tissues become sensitive, they may contribute to discomfort in the neck and head. Prolonged computer work, sustained positions, or changes in activity can sometimes aggravate symptoms.
However, muscle tension isn’t necessarily the underlying cause of every headache, which is why a thorough assessment matters.
Reduced Neck Mobility
Restricted or painful neck movement can make everyday activities more challenging, whether you’re checking your blind spot while driving, working at a computer, or participating in sport. In some cases, specific neck movements may reproduce or change headache symptoms, providing useful information about whether the neck is contributing.
Previous Neck Injury
A history of whiplash, concussion, or another neck injury may contribute to ongoing neck pain, movement limitations, or headaches. These symptoms can involve several factors, including sensitivity to movement, reduced physical capacity, and changes in how the neck tolerates activity.
Understanding which factors are relevant to you helps guide an appropriate rehabilitation plan.
How Our Team Can Help With Neck-Related Headaches
At Leaps & Bounds, effective treatment starts with understanding the source of your symptoms. Our clinicians assess your headache history, neck mobility, strength, and how your symptoms respond to different movements and positions.
When appropriate, we incorporate principles of the McKenzie Method of Mechanical Diagnosis and Therapy (MDT) to identify movements or positions that consistently improve your symptoms. These findings can help guide treatment and provide practical strategies for managing symptoms independently.
Based on your assessment, our multidisciplinary team can recommend an individualized treatment plan that may include the following approaches.
Manage Muscle Tension with Massage Therapy and Acupuncture
Massage therapy and acupuncture may help reduce muscle sensitivity, discomfort, and tension around the neck and shoulders. When appropriate, these treatments can complement active rehabilitation by making movement and exercise more comfortable.
Improve Pain and Mobility with Chiropractic Care
Our chiropractor may use joint mobilization or manipulation, soft-tissue techniques, and targeted exercises to help manage neck pain and improve mobility. Treatment is tailored to your presentation, with an emphasis on restoring comfortable movement and improving your tolerance for everyday activities.
Restore Strength and Function with Physiotherapy
Physiotherapy focuses on restoring movement, building strength, and improving your neck’s ability to handle the demands of daily life. Depending on your assessment, treatment may include:
- Specific mobility exercises guided by your symptom response
- Progressive strengthening of the neck, shoulders, and upper back
- Movement retraining and gradual return to activities
- Education and self-management strategies to help prevent or manage recurring symptoms
Ultimately, our goal is to do more than relieve your headache. We want to help you understand your symptoms, restore your physical capacity, and confidently return to the activities that matter to you.
Find the Source of Your Headaches
Recurring headaches can affect everything from your productivity at work to your ability to enjoy time with family, exercise, and recreation. If your headaches are accompanied by neck pain or stiffness, or seem to change with certain neck movements, it may be worth exploring whether your neck is contributing.
At Leaps & Bounds Performance Rehabilitation, we’ll take the time to assess your symptoms, identify the most likely contributing factors, and develop a treatment plan that reflects your needs.
Because getting back to the things that matter starts with understanding what’s holding you back.
Book Your EvaluationHealthy Habits to Help You Thrive through the Holidays
Peak holiday season is almost here, and if you’re anything like us, your calendar is filling quickly! Between shopping, travel, and family gatherings, it can be hard to find time for your usual health and fitness routines.
Fortunately, you don’t need a perfect wellness plan to stay healthy during the holidays.
Three Simple Ways to Feel Your Best This Holiday Season
1. Keep Moving
Busy days can make it tempting to skip exercise, but staying active is one of the most important things you can do to support your health. Fortunately, it doesn’t have to be a full gym workout to count. Instead of worrying about maintaining your usual workout schedule, find ways to incorporate movement into your routine, like taking a walk with family or squeezing in a quick yoga video.
2. Protect Your Sleep
Late-night parties, disrupted schedules, a full day of travel: all these holiday staples can disrupt your usual sleep routine. However, you need quality sleep to support recovery, immune function, mood, and overall health. Whenever you can, try to protect your sleep by keeping bedtimes and wake times as consistent as possible. Institute a no-screen policy as you get close to bedtime as well.
3. Eat and Hydrate Consistently
Enjoy your favourite holiday foods without forgetting the basics. Regular meals with protein, fruits, vegetables, and whole grains will help keep your energy levels up (just remember to leave room for your grandma’s classic holiday cookies). Don’t forget to drink plenty of water, either, even if it’s cold.
Keep Feeling Your Best This Holiday Season
The holidays are meant to be enjoyed, not spent worrying about maintaining the perfect routine. Keep moving, prioritize sleep and recovery, and find a balance that works for you. Small, consistent choices can help you stay healthy, active, and ready for whatever the season brings.
Make the Most of Your Health Benefits Before Year-End
With many extended health insurance plans renewing on January 1, now is a great time to review your remaining coverage. Whether you’ve been putting off addressing a nagging injury, want to improve your strength or mobility, or need help managing an ongoing condition, our multidisciplinary team at Leaps & Bounds is here to help.
Don’t wait until the new year to start working toward your health goals. If you have benefits remaining and could benefit from care, consider booking an appointment before your coverage resets.
Book an AppointmentCoverage and renewal dates vary by insurance plan. Please check with your provider for details.
What Our Patients Are Saying
“It’s my first time at Leaps and Bounds. My physiotherapist, Tania Tajik, was very thorough in her assessment. She carefully went through all aspects of my physical health, made many notes, and was able to come to some conclusions about the best course of treatment needed to get back to better health. I was very impressed. Thank you very much.”
Staff Spotlight: Tania Tajik
Tania Tajik, MScPT, Hons BSc, Cert MDT (Registered Physiotherapist)
tania@leapsboundsrehab.ca
Tania obtained her Master of Science in Physiotherapy from McMaster University. She also furthered her training to become a certified McKenzie Method (MDT) practitioner. These allow her to accurately assess and treat various musculoskeletal conditions, including those of the neck, back, and extremities. She uses her training as a physiotherapist and MDT practitioner to get to the root cause of her patients’ concerns. Her tailored treatment approach may incorporate a combination of manual therapy, stretching, education, and exercise prescription.
Special interests: Neck and Back Pain, Dizziness/Vertigo, and Concussion
Tania is experienced in dealing with a variety of physical injuries, whether acute, a recurring issue, or a chronic condition. She enjoys working with people from all walks of life and varying athletic backgrounds, allowing her to create a comprehensive, personalized, and actionable plan for each person she works with.
Additionally, Tania has advanced training in vestibular rehabilitation, allowing her to assist those affected by vertigo and dizziness. She is passionate about providing effective care, helping them regain stability and improve their quality of life.
Outside of physiotherapy, you may find Tania at the gym trying to work on her pull-ups, playing a good board game, and travelling whenever she gets a chance.
Sheet-Pan Herb Chicken with Sweet Potatoes & Brussels Sprouts
A cozy, balanced dinner that comes together on one pan: protein, fibre-rich veggies, and minimal cleanup, which is a gift during a busy holiday season.
Ingredients
- 1½ lb (680 g) boneless, skinless chicken thighs
- 2 medium sweet potatoes, peeled and cut into ¾-inch (2 cm) cubes
- 1 lb (450 g) Brussels sprouts, trimmed and halved
- 3 tbsp olive oil, divided
- 1 tbsp Dijon mustard
- 1 tbsp pure maple syrup
- 1 tsp dried thyme
- 1 tsp garlic powder
- ½ tsp smoked paprika
- Salt and black pepper to taste
- Fresh parsley, chopped, for garnish (optional)
Directions
- Preheat oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper.
- Toss the sweet potatoes and Brussels sprouts with 2 tablespoons olive oil, half of the thyme, garlic powder, and smoked paprika, plus a generous pinch of salt and pepper. Spread in a single layer and roast for 10 minutes.
- While the vegetables roast, mix the remaining olive oil with the Dijon mustard, maple syrup, and the remaining thyme, garlic powder, and smoked paprika. Add the chicken and turn to coat.
- Remove the pan from the oven, push the vegetables to the edges, and nestle the chicken in the center.
- Return to the oven and roast for 20–25 minutes, until the chicken reaches 165°F (74°C) and the vegetables are tender and lightly browned.
- Let the chicken rest for 5 minutes, then garnish with parsley, if desired, and serve.
Fuel Your Recovery
Chicken provides high-quality protein to support muscle repair and recovery, while sweet potatoes offer slow-release carbohydrates and fibre for lasting energy. Brussels sprouts add vitamin C and fibre, making this a well-rounded meal for active days and busy weeks.