13 Best Exercises for Cervicogenic Headache

Introduction:

Cervicogenic headaches often stem from neck tension or poor posture. Effective exercises to relieve these headaches include neck stretches, chin tucks, upper trapezius stretches, and scapular retractions. These help reduce muscle tightness, improve posture, and relieve pressure on the cervical spine.

Typical characteristics of this kind of headache include:

Pain that spreads upward or to the front of the head from the base of the skull.
Restricted range of motion and stiff neck.
Pain that gets worse while moving the neck, maintaining a posture, or engaging in activities that put tension on the neck muscles.

Although it sometimes affects both sides of the head, the pain is usually unilateral, or on one side. Symptoms like light sensitivity, nausea, or dizziness may also surround the headache.

Causes:

Headaches that start in the cervical spine (neck) are known as cervicogenic headaches (CGH). These are a few typical reasons:

Poor Posture

Head posture that is forward (for example, from extended usage of a computer or phone)
Poor ergonomics or bending over

Joint Illness

Atlantoaxial or atlantooccipital joint dysfunction (upper cervical spine)
Facet joint irritation

Cervical Spine Conditions

Cervical disc bulges or herniation
Degenerative disc disease
Osteoarthritis in the neck
Cervical spondylosis

Trauma or Injury to the Neck

Whiplash (caused by auto accidents)
Falls or direct head or neck trauma

Tension & Strain in Muscles

Tightness in the suboccipital, sternocleidomastoid, or upper trapezius muscles
Prolonged muscle strain caused by repetitive motions or stress

Nerve Irritation or Compression

Nerves in the neck that are pinched (for example, because of herniated discs)
The inflammation of the occipital nerves is known as occipital neuralgia.

Post-concussion or Post-Surgical Impacts

Following surgery on the cervical spine
After a catastrophic brain injury

Underlying health issues

Rheumatoid arthritis affects the cervical spine.
Tumors or infections (rare but potential causes)

Signs and symptoms:

Cervicogenic headaches (CGH) can be differentiated from other headache kinds, such as tension headaches or migraines, by their unique signs and symptoms. The main symptoms are as follows:

Head pain that is unilateral (one-sided)

Usually affecting one side of the head, the pain might migrate to other parts.

Restricted Neck Movement

Neck stiffness and decreased range of motion.

Neck Pain

Originates in the neck and spreads to the forehead, temple, back of the head, or area surrounding the eye.

Soreness in the Shoulders and Neck

Neck and upper back muscles that are sore or tense.

Potential Pain in the Arms or Shoulders

May involve upper arm or shoulder pain (caused by inflammation of the nerves).

Light sensitivity or mild nausea (less common)

These symptoms are typically milder than migraines.

Exercise’s advantages:

Cervicogenic headaches can be effectively managed and prevented by engaging in certain exercises regularly. Here are a few main benefits:

Lessens the Frequency and Severity of Headaches

Tension can be released and headache frequency decreased by strengthening and stretching the neck muscles.
Reduces pain by increasing blood flow to the head and neck.

Reduces Spasms and Tension in the Muscles

Tight muscles in the upper back, shoulders, and neck are released with stretching and strengthening activities.
Stops the muscular imbalances that cause pain.

Improves Neck Flexibility and Mobility

Exercises help in regaining the cervical spine’s range of motion.
Lessens the pain and stiffness caused by limited mobility.

Adjusts Posture and Avoids Headaches in the Future

Prevents forward head position, which is a common cause of CGH, by strengthening postural muscles.
Reduces neck strain by promoting proper spinal alignment.

Decreases Reliance on Medicine

Frequent exercise can lessen the need for muscle relaxants or medications.
Offers a long-term, natural solution for managing headaches.

Increases Neck Muscle Stability & Strength

The spine is better supported when the deep cervical muscles are strengthened.
Lessens the possibility of strained and tired muscles.

Improving General Well-Being

Promotes stress reduction and relaxation.
Improves general posture and lessens the tension on other body regions, such as the upper back and shoulders.

Exercises for Cervicogenic Headache:

Neck Flexion and Extension

Stand or sit with your back straight.
Slowly lower your chin down to your chest.
Hold this position for a few seconds.
Then return to your neutral position.
Next, Lean your head back slowly and look at the ceiling.
Hold this position for a few seconds.
Then return to your starting position.
Then relax.
Repeat these exercises 5 to 10 times.

Neck roll

Whether standing or sitting, keep your posture upright.
Lower your chin to your chest gradually.
Move your ear close to your shoulder as you slowly roll your head to the right.
Keep looking up and rolling your head back.
Put the opposite ear to your shoulder as you roll your head to the left.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.

Neck turn

Keep your posture upright while you’re sitting.
As though you were gazing over your shoulder, gently tilt your head to the right.
Hold this position for a few seconds.
Proceed back to the center.
Turn your head to the left slowly, then keep it there for five to ten seconds.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times on each side.

Upper trapezius stretch

Stand or sit with your back straight.
Your right hand should be placed on your head.
Push your ear closer by gently tilting your head in the direction of your right shoulder.
For a deeper stretch, use your hand to provide a little pressure.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.
On the left side, repeat the exercises.

Neck Flexion Stretch

Stand or sit with your back straight.
Lower your chin slowly toward your chest.
You should feel as though the back of your neck is stretched.
Hold this position for a few seconds.
To increase the stretch, put your hand on the back of your head and gently press.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.

Wall Angels

Lean your head, glutes, and back against a level wall.
The distance between your feet and the wall should be roughly 6 inches.
Make sure your lower back is not too arched and is in a neutral position.
Lift your arms till your elbows are 90 degrees.
Maintain contact with the wall with your shoulders, elbows, and wrists.
Maintaining your arms against the wall, slowly lift them overhead.
Return them to the beginning position by lowering them.
Keep your motion controlled and slow.
Take deep breaths and concentrate on keeping your form correct.
Then relax.
Repeat these exercises 5 to 10 times.

Shoulder shrug

When standing, keep your feet shoulder-width apart.
To your sides, allow your arms rest lightly.
Straighten both shoulders and raise them to your ears.
At the highest point, contract your trapezius muscles.
Return your shoulders to their initial position by relaxing them.
Don’t drop them too soon.
Then relax.
Repeat these exercises 5 to 10 times.

Chin Tucks

Your feet should be hip-width apart.
When you stand, keep your shoulders relaxed and your back straight.
As if you were performing a double chin, carefully pull your chin straight back.
Don’t raise or lower your head; instead, keep it level.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.

Isometric Neck Exercises

When standing , keep your posture upright.
Touch your forehead with your hand.
Press your forehead softly on your hand while keeping your head unmoving.
Hold this position for a few seconds.
Then return to your neutral position.
Behind your head, place your hands.
Reposition your head in your hands to hold it there.
Hold this position for a few seconds.
Then return to your neutral position.
Position your right hand on the right side of your head.
Don’t tilt your head; instead, press it into your hand.
Hold this position for a few seconds.
Touch the left side of your head with your left hand.
Press it into your hand rather than tilting your head.
Hold this position for a few seconds.
Then relax.
Repeat these exercises 5 to 10 times.

Shoulder Blade Squeeze

Make sure your feet are hip-width apart when standing.
Maintain a straight back and relaxed shoulders.
As though you were holding a pencil between your shoulder blades, pull them back and together.
Instead of shrugging, let your shoulders down and relaxed.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.

Cat cow stretch

Take a tabletop position to begin.
Maintain a neutral spine and contract your core.
Tuck your chin into your chest, curve your back upward, and exhale.
Squeeze the button on your abdomen toward your spine.
Hold this position for a few seconds.
Inhale deeply, then arch your back to lift your chest and tailbone.
Take a quick lookup without straining your neck.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
For 5–10 repetitions, alternate between the cow and cat poses.

Thoracic Extension

Sit with your feet flat on the floor while maintaining your back straight.
Make use of a chair with a backrest, ideally one that is mid-back height.
With your elbows pointed outward, place your hands behind your head.
Keep your chin tucked in a little.
Raise your chest by leaning back over the chair’s backrest.
Maintain a neutral posture for your lower back and just move your upper spine.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.

Scalene Stretch

Maintain a straight spine and relaxed shoulders.
Move your ear close to your shoulder as you slowly tilt your head to the right.
To work the front scalene muscles, keep your chin up a little.
Feel a stretch along the left side of your neck while you hold this position for a few seconds.
Go back to the middle and do the same on the left side.
Then return to your neutral position.
Then relax.
Repeat these exercises 5 to 10 times.

Which safety precautions should be followed when working out?

It’s important to pay attention to safety precautions when doing Cervicogenic headache (CGH) exercises to avoid worsening symptoms or adding to the pressure. Here are several important safety measures:

Begin Slowly and Advance Gradually

Start with low-intensity workouts and gentle stretches.
As your neck adjusts, progressively increase the number of repetitions and intensity.

Take Proper Breaths While Working Out

Avoid holding your breath because it may make you more tense.
Inhale and exhale slowly and regularly to maintain muscle relaxation.

Take a rest and focus on your health.

Stop and take a break if you experience pain, lightheadedness, or worsening headache pain.
Give yourself time to rest in between workouts.

Keep Your Posture Correct

When performing exercises, make sure your head and spine are in alignment.
Stay away from forward head posture and bending over, as they may worsen Cervicogenic headache.

Make Slow, Controlled Motions

Stay away from forceful, quick, or jerky neck motions.
To avoid straining your muscles, move smoothly.

Avoid strenuous neck strain or heavy lifting.

Avoid using hefty weights that can cause neck pain.
Instead of using large loads, concentrate on bodyweight workouts and resistance bands.

Don’t overstretch or strain your neck.

Don’t push yourself over your comfort zone.
If you get severe or intense pain, stop right away.

Make Use of Ergonomics and Proper Support

Exercises should be done comfortably, ideally while standing or sitting with enough support.
When lying down, make sure your spine is in a neutral position.

If necessary, get professional advice.

Consult a physical therapist or other healthcare professional for advice if you are unclear.
Receive recommendations that are specific to your particular situation.

If necessary, use heat or ice.

Stiff muscles can be loosened with a warm compress before activity.
If soreness happens after activity, ice might help reduce inflammation.

When should you stop exercising?

Knowing when to stop exercising is important for avoiding injury or worsening symptoms. If you experience any of the following, you should stop right away:

An increase in neck or headache pain

Stop and take a break if your headache gets worse while you’re exercising or after.
A persistent or severe headache or neck pain indicates that you should stop.

Pain That Is Sharp, Shooting, or Like Electric Shock

Nerve compression or tension is indicated by a sharp or burning pain in the arms, back, or neck.
If the pain comes suddenly or is severe, stop.

Changes in Vision or Blurred Vision

Stop exercising if you have spots or blurred vision.
This can indicate that circulation is being affected by elevated neck strain.

Lightheadedness or dizziness

Stop right away if you feel unstable, lightheaded, or as though the room is spinning.
This can be a sign of nerve compression or a problem with blood flow.

Experiencing nausea or vomiting

You shouldn’t feel nauseous or ill after exercising.
If it happens, stop and drink some water.

Tingling, Weakness, or Numbness

Nerve irritation can appear as tingling, numbness, or weakness in the hands, arms, or shoulders.
Before proceeding, stop and get professional advice.

Loss of Balance or Coordination Problems

Feeling unstable or uncoordinated could be a sign of a major issue.
Take a moment to evaluate your symptoms before proceeding.

Not improving or worsening over time

Exercises might not be suitable if they routinely aggravate symptoms rather than improve them.
For alternate workouts or adjustments, speak with a healthcare expert.

What steps can I take to help avoid cervicogenic headaches?

Cervicogenic headaches are caused by problems in the neck, which often come on by bad posture, tense muscles, or misaligned spines. The following actions can help avoid them:

Improve Your Posture

Avoid a forward head position and maintain your head in line with your spine.
Make use of chairs with adequate lumbar support that are ergonomic.
To avoid neck pain, place screens at eye level.

Keep Your Workspace Healthy

To encourage proper posture, use an adjustable chair or a standing desk.
If you work at a desk, take frequent breaks to exercise and stretch.

Improve Your Sleep Positioning

Use a supporting pillow to sleep on your side or back.
Keep your head from being pushed forward by high pillows.

Stretch and Strengthen Your Neck Muscles

To relieve tension, extend your shoulders and neck.
Use specific workouts to strengthen the muscles in your neck and upper back.
Try shoulder rolls, soft neck rotations, and chin tucks.

Keep Yourself Hydrated and Eat a Balanced Diet

Drink plenty of water because headaches can be caused by dehydration.
Stay away from processed foods and too much caffeine as these can cause tension.

Control Your Stress

Engage in relaxation exercises such as yoga, meditation, or deep breathing.
Shoulder and neck tension can be reduced with massage therapy.

Don’t Use Your Phone or Tablet for Too Long

Make sure your gadget is at eye level to reduce “text neck”
When at all possible, use hands-free or voice-to-text technologies.

If necessary, get expert guidance.

A physical therapist can assist with posture correction and muscle imbalance correction.

When to See a doctor:

While exercises can considerably help treat cervicogenic headaches, it is important to visit a if:

Exercise does not resolve your headache, or it gets worse.
You feel as though your hands or arms are weak, tingly, or numb.
Your neck hurts a lot when you move it, or you have trouble moving it.

A physical therapist specializing in cervical spine issues can give specific recommendations and therapy.

Summary:

Cervicogenic headaches are a particular kind of headache that is caused by problems in the neck or cervical spine (the term “cervicogenic” refers to the region of the spine in your neck). They happen when the head receives pain signals from a physical or neurological problem in the neck. These headaches are often described as a dull, aching sensation that can be confined to one side of the head, around the temple, or behind the eye.

Even though cervicogenic headaches can be devastating, you can greatly lessen their frequency and severity by combining exercise, posture adjustment, and stress management. By increasing neck mobility, strengthening muscles, and releasing tension, the exercises can help lower the rate of cervicogenic headaches.

Continue to stay consistent with your exercises and consult with a doctor if needed for a customized treatment plan.

FAQ:

For cervicogenic headaches, which exercises are the most effective?

Chin Tucks
Neck Stretches
Shoulder Blade Squeezes
Upper Trapezius Stretch
Cervical Rotations

How frequently ought I to perform these exercises?

Do stretches two or three times a day.
Depending on tolerance, perform strengthening exercises three to four times per week.
Always begin at a lower frequency and work your way up.

Can cervicogenic headaches be cured by exercise?

Exercise can greatly lessen the frequency and severity of headaches, but the underlying causes such as poor posture, muscular imbalance, or problems with the cervical spine must be dealt with for a full recovery. Better outcomes can be achieved by combining exercises with physical therapy, ergonomic modifications, and posture correction.

What is the duration required to observe improvements?

While some people experience relief in a matter of days to weeks, others might not notice any noticeable change for weeks or months.
For long-term advantages, constancy is essential.

Can working out worsen my headache?

Certain exercises may worsen symptoms if they are performed improperly or too forcefully.
If you feel sharp pain, lightheadedness, or numbness, stop and avoid making sudden, jerky movements.

Can cervicogenic headaches be caused by poor posture?

Indeed! Slouched posture and forward head position (from extended computer or phone use) place excessive pressure on the neck, which causes headaches. Exercises for postural correction may help in their prevention.

Should I refrain from any certain activities?

Heavy lifting or neck-straining, high-impact exercises.
Extended use of screens without adjusting posture.
When sleeping in uncomfortable positions, keep your neck in alignment by using a supporting pillow.

Do these exercises require professional supervision?

Although many exercises can be performed at home, it is encouraged to get individualized advice from a physical therapist if problems increase or continue.

Cervicogenic headaches: what causes them?

Bad posture (extended periods of sitting, forward head posture)
Injury to the neck
Problems of the cervical spine (arthritis, herniated discs)
Tension and strain in the neck muscles and inflammation of the nerves

What are the typical signs?

Headache that is one-sided and usually begins in the neck
Pain and stiffness in the neck
When moving the neck, the pain gets worse.
Soreness in the shoulders, the base of the skull, or the neck
Sometimes experience nausea or vertigo

When should I visit a physician?

If headaches increase in frequency or intensity
If neurological symptoms (weakness, numbness, alterations in eyesight) are present
If using home remedies doesn’t alleviate the pain

References:

Rajput, P. (November 2, 2022). Samarpan Physio offers at-home cervicogenic headache exercises. Samarpan Clinic for Physiotherapy. https://samarpanphysioclinic.com/cervicogenic headache exercises at home
Healthcare NHS Foundation Trust, Berkshire, n.d. Cervicogenic headaches: what are they? Cervical headache leaflet (pdf) https://www.berkshirehealthcare.nhs.uk/media/168324
Physio, B. January 29, 2025. The causes, symptoms, and methods for treating cervicogenic headaches. Physio Benchmark. Cervicogenic headache symptoms that lead to quick-relieving exercises: https://benchmarkphysio.com.au/
Panther. February 17, 2025. Panther PT’s Cervicogenic Headache Exercises. https://pantherpt.com/4-exercises-that-can-help-ease-your-cervicogenic-headache/ Panther Physical Therapy
Headache caused by cervicogenic pain. March 19, 2025. https://my.clevelandclinic.org/health/diseases/cervicogenic-headache Cleveland Clinic
Simpson, J. August 31, 2023. the advantages of cervicogenic headache treatment with chiropractic adjustments. HealthWise released an article titled “How Chiropractic Can Help with Cervicogenic Headaches” at https://www.healthwisechiropractic.com.au.
On July 13, 2023, Buddy, J. F. M., and Buddy, J. F. M. Treatments, symptoms, and exercises for cervicogenic headaches. Track your headache and migraine with Migraine Buddy, identify your triggers, get relief, and take charge. Cervicogenic headache exercises, symptoms, and treatment: https://migrainebuddy.com/
Image 5, Day 2: BioFunctional Health Solutions Neck Stretch (2025, February 14). Neck-stretch-day 2: https://biofunctionalhealth.com/blog