We had a lovely weekend before heading away, spending some time in Marlow, which is quickly becoming a bit of a favourite. We took the kids out on a boat along the Thames, which was great fun, just being out on the water, a bit of fresh air and letting the kids roam free. Then followed it up with a meal out in Marlow, which, if you’ve been, you’ll know has some incredible restaurants. We’re very lucky to have that on our doorstep.
Then it was time for the main event.
I flew out to Mallorca on Thursday, got a gentle warm up ride in on Friday… and then yesterday completed the Mallorca 312. Not a race (that’s what I keep telling myself) but definitely a serious challenge!
312 kilometres around the island and what an experience. The scenery was absolutely stunning and it’s one of those days you won’t forget in a hurry. The first section and the final stretch were tough, no getting around that but doing it alongside a couple of mates made all the difference. There’s something about shared suffering that makes it far more enjoyable.
I’ve felt in great shape going into it, so a big thank you to everyone who’s supported me along the way, whether that’s helping with training, bike prep or just putting up with the constant talk about cycling!
Today is all about enjoying a bit more sunshine before heading home and then it’s straight back into it next week.
We’ve got another Stimpod Nerve Pain Health Talk next Thursday, so it’ll be great to catch up with some of you there. And as always, if you’re still feeling like you haven’t quite nailed your health plan this year, whether that’s movement, pain, energy or routine, just get yourself booked in and we’ll help you get back on track.
Ever felt a dull, nagging ache right at the base of your skull… or a tight, gripping pain that seems to wrap from the back of your head toward your temples?
You’re not alone.
Headaches that start at the back of the head are incredibly common and in my clinic, I see them almost daily. They can be frustrating, persistent and sometimes even a bit worrying. The good news is that, in most cases, they’re linked to mechanical or lifestyle factors we can actually do something about.
Let’s break down what’s really going on and more importantly, what you can do to start feeling better.
What Causes Headaches at the Back of the Head?
Headaches in this area are often referred to as cervicogenic headaches, meaning they originate from the neck (cervical spine).
Common causes include:
- Poor posture (especially forward head posture from desk work or phone use)
- Muscle tension in the neck and shoulders
- Joint restriction in the upper cervical spine
- Stress and fatigue
- Disc irritation or nerve sensitivity
I often explain it like this:
Your head weighs about 4–5 kg. When it sits directly over your shoulders, your body handles it well. But when it drifts forward, even slightly, it dramatically increases the strain on your neck muscles and joints.
Over time, that strain can refer pain upward… right into the back of your head.
What Does This Type of Headache Feel Like?
Patients describe it in different ways, but some common patterns include:
- A dull, aching pain at the base of the skull
- A tight band like feeling around the head
- Pain that worsens as the day goes on
- Stiffness in the neck, especially in the morning
- Pain triggered by looking down at screens or working at a desk
Sometimes, the headache can even spread toward the temples or behind the eyes.
In more persistent cases, it may be linked to underlying neck issues like disc pressure or nerve irritation similar to what we see with prolonged poor posture and spinal stress.
Why Posture Plays a Huge Role
Let me share a very common scenario I see in practice.
Someone spends hours working at a laptop or phone. Gradually, their head shifts forward, shoulders round and the upper back stiffens. Over time:
- The upper neck joints become restricted
- The muscles at the base of the skull tighten
- Pressure builds in the cervical discs and surrounding tissues
This combination creates the perfect environment for headaches.
In fact, forward head posture has been shown to increase stress on the cervical spine and surrounding muscles, often leading to tension and pain patterns that radiate into the head.
Stress, Tension and the Nervous System
It’s not just physical posture, stress plays a big role too.
When we’re stressed:
- Muscles naturally tighten (especially in the neck and shoulders)
- Breathing becomes shallow
- The nervous system becomes more sensitive to pain
Over time, this creates a cycle where:
tension → pain → more tension → more pain
Research also highlights how mind body approaches like mindfulness and stress reduction can help reduce headache frequency by calming this cycle.
Simple Things You Can Do at Home
While every case is different, here are some safe, general strategies I often recommend to patients:
1. Reset Your Posture Throughout the Day
- Bring your screen up to eye level
- Keep your shoulders relaxed, not hunched
- Gently tuck your chin back (like making a double chin)
Even small adjustments can reduce strain significantly.
2. Gentle Movement Breaks
Every 30–60 minutes:
- Roll your shoulders
- Turn your head side to side
- Look up and away from your screen
Motion helps prevent stiffness from building up.
3. Try Simple Stretches
A couple of easy ones:
- Chin tucks (to activate deep neck muscles)
- Upper trapezius stretch (ear toward shoulder)
- Child’s pose or gentle spinal mobility work
These help relieve tension and restore balance.
4. Be Mindful of Sleep Position
- Use a supportive pillow that keeps your neck neutral
- Avoid sleeping with your head pushed too far forward
- Side sleeping is often more comfortable for many patients
Poor sleep positioning can reinforce the same strain patterns we see during the day.
5. Consider Lifestyle Triggers
Some headaches are also influenced by:
- Dehydration
- Poor nutrition
- Lack of sleep
- Hormonal fluctuations
In some cases, nutritional support like magnesium or omega 3s may help reduce headache frequency, particularly for migraine type patterns.
When to Seek Professional Help
If your headaches are:
- Persistent or worsening
- Limiting your daily activities
- Associated with neck pain or stiffness
- Not improving with simple changes
…it’s worth getting assessed properly.
In our clinic, we look at:
- Spinal movement and alignment
- Muscle balance and tension
- Postural habits
- Lifestyle factors contributing to the issue
From there, we may use a combination of:
- Chiropractic adjustments to restore joint motion
- Soft tissue work to reduce muscle tension
- Rehabilitation exercises to build long term stability
The goal isn’t just short term relief, it’s helping your body function better so the headaches don’t keep coming back.
A Gentle Reminder
While most headaches at the back of the head are related to the neck and posture, not all headaches are the same.
If you experience:
- Sudden severe headache
- Neurological symptoms (e.g., vision changes, numbness)
- Headaches after injury
Please seek medical evaluation promptly.
This article is for general education only and isn’t a substitute for personalized medical advice.
Final Thoughts
Headaches at the back of the head can feel draining but they’re often your body’s way of asking for change.
Small daily habits like improving posture, moving more and managing stress can make a surprisingly big difference over time.
And if you feel like you’ve been stuck in the same cycle for a while, you don’t have to figure it out alone.
If you’d like help understanding what’s driving your headaches and how to address them properly, I’d love to support you. Book a discovery visit with us and let’s take that first step toward lasting relief together.
References
- Liu, A., et al. (2021). Breakthroughs on the clinical management of headache and questions that need to be solved.
- Wang, X., et al. (2024). A 12 week randomized double-blind clinical trial of eicosapentaenoic acid intervention in episodic migraine.
- Wong, H., et al. (2024). How adding magnesium to your health regimen may bring migraine relief.
- Premier Neurology Center. (n.d.). New treatments for migraine relief that don’t involve medication.
- Clinical insights on posture, spinal mechanics and headache patterns (n.d).
- Drug free approaches to headache management and emerging therapies (n.d)
If you’ve ever wondered which route is right for you, I hope this helped clear things up. And if you’re still unsure, that’s exactly what we’re here for.
