Certain kinds of headache issues are often related to underlying issues in the neck or spine, and cervicogenic headaches are a great example. These kinds of headaches are caused by cervical spine dysfunction issues and can be impacted by a number of related variables, one of which is sleep posture.
At ImPackt Physical Therapy, we’re proud to offer physical therapy solutions for patients around Riverton, South Jordan, and nearby parts of Utah, including for headaches & migraines of various types. Here are some of the basics on cervicogenic headaches, their connection to sleep posture and neck pain, and some simple suggestions to help avoid any resulting pain if you suffer from these headaches.
Defining Cervicogenic Headaches
For those just learning about them, cervicogenic headaches may seem like a strange term. Essentially, these are headaches that originate from issues in the cervical spine, or neck area. They can be triggered by various factors such as poor posture, muscle tension, or damage to the joints and nerves in the neck.
They are considered “secondary” headaches, meaning that they are caused by an underlying condition rather than being a primary headache disorder on their own. Cervicogenic headaches can also be accompanied by neck pain and stiffness, as well as other symptoms such as dizziness and nausea.
Connection Between Cervicogenic Headaches, Sleep Posture, and Neck Pain
Because cervicogenic headaches are often caused by issues with the cervical spine and muscles in the neck, it’s important to pay attention to sleep posture and how it may be contributing to these headaches.
When we sleep, our bodies need proper support and alignment in order to rest and recover properly. If our neck is not properly supported or positioned during sleep, it can put unnecessary strain on the muscles and joints in that area. Over time, this can lead to tension, inflammation, and pain – all common triggers for cervicogenic headaches.
The goal for anyone who suffers from these headaches, then, is to create proper support and alignment for the neck while sleeping. This can be achieved in a few ways, which we’ll discuss below.
Sleep Positions That Worsen Or Ease Cervicogenic Headache Pain
While this will vary somewhat between individuals, experts generally recommend that people with cervicogenic headaches try to sleep on their sides or back. Sleeping on your stomach is not ideal, as it can put unnecessary strain on the neck and upper spine.
For side-sleepers, it’s important to have a pillow that supports both the head and neck in proper alignment. This means choosing a pillow that fills the gap between your shoulder and ear without being too high or too low. Memory foam pillows are often recommended for this purpose because they conform to the shape of your body and provide adequate support.
Back sleepers should also use a pillow that provides proper support for the head and neck while keeping them aligned with the rest of the spine. A good option for back sleepers is a contoured pillow, which has a dip in the center to cradle the head and support the neck. This type of pillow can also help alleviate any pressure on the shoulders.
Related Tips
In addition to sleep position, here are a few related tips for sleep posture and support to avoid cervicogenic headache pain:
- Pillow height: Make sure your pillow is not too high or too low, as this can cause strain on the neck muscles. The ideal height should keep your head and neck in a neutral position.
- Mattress firmness: A mattress that is too soft or too firm can also contribute to neck pain and headaches. It’s important to find a mattress that offers proper support for your body and allows your spine to stay aligned while you sleep.
- Ergonomic sleep tips: Consider using a cervical pillow to support your neck while you sleep. It’s also important to avoid sleeping on your stomach, as this can put unnecessary strain on your neck and spine.
Morning Stretches and Neck Mobility Drills
For many people who deal with cervicogenic headaches, particularly if they’re triggered by neck pain or sleep posture, gentle stretching and mobility exercises can provide relief. Here are a few examples of morning stretches and neck mobility drills that may help alleviate tension and pain in the neck and shoulders:
- Neck rolls: Slowly roll your head in a circular motion, starting from one side to the other. Repeat 5-10 times.
- Shoulder shrugs: Lift your shoulders up towards your ears, hold for 5 seconds, then relax. Repeat 10 times.
- Chin tucks: Sit or stand with good posture, then gently tuck your chin towards your chest until you feel a stretch in the back of your neck. Hold for 10 seconds, then release.
- Side bends: Stand with your feet shoulder-width apart, and slowly bend your head towards one shoulder, stretching the opposite side of your neck. Hold for 10 seconds, then repeat on the other side.
- Shoulder rolls: Roll your shoulders in a circular motion, starting from forward to backward. Repeat 10 times.
At ImPackt Physical Therapy, we’re here to offer the best physical therapy programs for headaches & migraines around Riverton, South Jordan, and nearby parts of Utah. Contact us to learn more about cervicogenic headaches and posture, or for any other PT need!
