(Pain at the Base of Your Skull: Why It Happens and What You Can Do About It)
What an absolute scorcher of a week it’s been! I think we all suddenly remembered what summer in the UK can feel like for about three days straight!
The kids were at camps for part of half term, which they loved and then we managed to have a really lovely day together on Friday. Mostly focused on trying to keep cool, stay outside and just enjoy some family time.
The weekend itself was pretty relaxed too, which was definitely needed. A slower pace, a bit of sunshine and just enjoying being together before everything ramps up again heading into summer.
And somehow… Baby Jack is turning one. I genuinely don’t know how that’s happened so quickly. It feels like yesterday we were bringing him home and now he’s charging around and becoming a proper little personality. Time moves far too fast.
Back in the clinic, it’s been great having all the chiropractors back from their holidays and seeing so many of you back in too. The energy’s been really good and it’s lovely to see everyone getting back into routines and preparing for the more active summer months ahead.
So if you’ve got any little niggles, aches or injuries that you’ve been putting off sorting, especially if you want to stay active over summer, now’s a great time to get on top of them.
We’ve also got a Free Consultation Day coming up very soon, so keep your eyes peeled for details on that.
Hope you’ve all had a brilliant week and are enjoying this amazing weather while it lasts.
Have you ever reached the end of a long workday and noticed a dull ache sitting right at the base of your skull? Maybe it feels tight, heavy or like a constant pressure creeping up into your head. For some people, it turns into headaches. For others, it causes stiffness when turning the neck or even pain that travels into the shoulders.
Pain at the base of the skull is incredibly common, especially in today’s world of desk jobs, long commutes, stress and endless screen time. I see this all the time in clinic and many patients are surprised to learn that the issue often isn’t just “a bad neck” or “sleeping funny.” Usually, there’s a combination of posture, muscle tension, joint stiffness and stress involved.
The good news is that there are practical things you can do to help improve it naturally and prevent it from becoming a chronic issue.
What Is Pain at the Base of the Skull?
The base of the skull is where your head meets the top of your neck. This area contains small joints, muscles, nerves and connective tissues that work together to support the weight of your head.
Your head weighs around 10 – 12 pounds on average and when posture changes, especially when the head drifts forward, those structures experience far more stress than they were designed for.
The most common causes of pain in this area include:
- Poor posture and forward head carriage
- Muscle tension in the upper neck and shoulders
- Stress and jaw clenching
- Joint stiffness in the cervical spine
- Headaches originating from the neck (cervicogenic headaches)
- Long hours at a desk or driving
- Sleeping positions and poor pillow support
Sometimes the pain stays localised, while other times it spreads into the head, temples, behind the eyes or shoulders.
Why Does It Often Feel Worse at the End of the Day?
One thing I often hear from patients is:
“I wake up okay but by evening my neck and head are killing me.”
This usually happens because pressure builds gradually throughout the day.
If your head sits forward while working at a laptop or looking down at a phone, the muscles at the back of the neck have to work constantly to hold the head up. Over time, they become fatigued, tight and irritated.
This is very similar to what we discussed in our previous neck pain article, where prolonged forward head posture increased pressure on the cervical discs and surrounding muscles.
Think of it like carrying a bowling ball slightly in front of your body all day long. Eventually, your muscles start protesting.
Common Symptoms of Base of Skull Pain
Everyone experiences it slightly differently, but common symptoms include:
- A dull ache at the bottom of the skull
- Tightness in the neck and shoulders
- Headaches that begin in the neck
- Pain when turning the head
- Tenderness when pressing the muscles under the skull
- Eye strain or tension headaches
- Stiffness first thing in the morning
- Pain after desk work or driving
- Occasional dizziness or lightheadedness
Some patients even describe it as feeling like they’re “wearing a heavy helmet.”
Could It Be a Headache Coming From the Neck?
Absolutely.
Many headaches actually originate from dysfunction in the neck itself. These are often called cervicogenic headaches, meaning headaches caused by cervical spine (neck) issues.
The joints and muscles at the top of the neck share nerve pathways with parts of the head and face. When those tissues become irritated, the brain can interpret the pain as a headache.
This is one reason why addressing posture, muscle tension and spinal movement can sometimes help reduce recurring headaches naturally.
Our recent article on drug free headache approaches also explored how stress reduction, movement and lifestyle changes can help manage recurring headaches without relying entirely on medication.
The Modern Posture Problem
Most people today spend hours:
- Looking down at phones
- Sitting at laptops
- Driving
- Slouching on sofas
- Sleeping poorly
Over time, this encourages a posture called forward head carriage, where the head gradually shifts in front of the shoulders.
When this happens:
- Neck muscles work harder
- Upper traps tighten
- Pressure increases on cervical joints and discs
- Headaches become more frequent
- The base of the skull becomes irritated
I often explain it to patients like this:
For every inch your head moves forward, the neck experiences significantly more strain. The body can compensate for a while, until eventually it can’t.
What Can Help Relieve Pain at the Base of the Skull?
1. Improve Your Desk Setup
Small ergonomic changes can make a huge difference.
Try to:
- Keep screens at eye level
- Relax your shoulders
- Avoid leaning toward the monitor
- Support your lower back
- Take movement breaks every 30 – 45 minutes
Your posture doesn’t need to be “perfect” but staying in one position for hours is often the real problem.
2. Use the Right Pillow
Your pillow should support the neck without forcing the head too high or too low.
In clinic, I often recommend:
- A supportive memory foam pillow
- Sleeping on your side
- Keeping the neck aligned with the rest of the spine
As mentioned in our previous blog, constantly changing pillows every week usually doesn’t solve the underlying issue.
3. Gentle Mobility Exercises
Movement helps reduce stiffness and improve circulation to tight tissues.
A few simple exercises often help:
- Chin tucks
- Cat camel stretches
- Shoulder rolls
- Upper trap stretches
- Thoracic mobility work
The key is gentle, consistent movement rather than aggressive stretching.
4. Manage Stress Levels
Stress has a massive impact on neck tension.
Many people unconsciously:
- Clench their jaw
- Shrug their shoulders
- Tighten neck muscles
- Hold tension while concentrating
Mindfulness practices, breathing exercises, walking and regular exercise can all help reduce muscle guarding and tension headaches.
5. Chiropractic Care and Rehabilitation
When pain persists, it’s often because the joints and muscles are not moving properly together.
A combination of:
- Spinal adjustments
- Soft tissue therapy
- Rehabilitation exercises
- Postural correction
- Ergonomic advice
…can help improve movement and reduce mechanical stress on the neck.
In some cases, patients may also benefit from therapies like spinal decompression or targeted rehabilitation exercises if disc pressure or nerve irritation is involved.
When Should You Get It Checked?
You should seek professional advice if you experience:
- Persistent headaches
- Numbness or tingling
- Arm weakness
- Severe dizziness
- Pain following trauma
- Symptoms worsening over time
- Sleep disruption from pain
Most base of skull pain is mechanical and manageable, but it’s always important to rule out more serious causes if symptoms are severe or unusual.
Final Thoughts
Pain at the base of the skull is frustrating because it can slowly wear you down physically and mentally. It affects concentration, sleep, work, exercise and overall quality of life.
The encouraging thing is that small daily habits often make a huge difference:
- Better posture
- More movement
- Stress management
- Proper sleep support
- Targeted treatment when needed
If you’ve been struggling with recurring neck tension or headaches, you don’t have to just “put up with it.”
Sometimes the body simply needs the right combination of movement, support and guidance to start calming things down again.
If you’d like help understanding what may be contributing to your symptoms, book a discovery visit with our clinic team. We’d be happy to help point you in the right direction.
References
- Wang, X., et al. (2024). A 12-week randomized double blind clinical trial of eicosapentaenoic acid intervention in episodic migraine.
- American Migraine Foundation. (n.d.). Cervicogenic headache. https://americanmigrainefoundation.org
- Cleveland Clinic. (n.d.). Cervicogenic headaches: Symptoms, causes and treatment. https://my.clevelandclinic.org
- Mayo Clinic. (n.d.). Neck pain. https://www.mayoclinic.org
- American Physical Therapy Association. (2017). Neck pain: Clinical practice guidelines revision 2017. Journal of Orthopaedic & Sports Physical Therapy, 47(7), A1–A83.
- National Institute of Neurological Disorders and Stroke. (n.d.). Headache information page. https://www.ninds.nih.gov
- Clinical discussion on forward head posture, cervical disc pressure and neck pain patterns.
