Tension Headaches & Neck Pain
Pain Relief | Neck Pain Do's & Don'ts | Neck Spasms | Neck Pain Tips | Headaches Migraines & Neck Pain

Dear Dr. Suzy,   

Q. Sometimes it seems like everyone I know suffers from tension headaches and neck pain.  They can really take the fun out of life.  Any information that you have to share would help me and the people I care about who are affected by headaches and neck pain.

A. If you have ever suffered from the debilitating effects of tension headaches accompanied by neck and shoulder pain you know firsthand just how important it is to identify the cause of the problem and do everything you can to prevent future incidents.

There are a multitude of causes contributing to headaches and neck pain ranging from overuse or injury of the delicate soft tissue of the neck region to more generalized factors such as occupation, physical, or emotional stress.  A long list of other causes can lead to this widespread condition, as well.  Recent research suggests that frequently, the causative factors are multilayered and not simply the result of one specific reason.  Migraine headaches, tension headaches and cluster headaches are particularly challenging to treat and prevent.

Pain is often a warning sign from your body and serves the purpose of getting your brain’s attention. For this reason, acute and chronic pain resulting from headaches and neck pain should be taken seriously.  It is always a good idea to consult your primary health care provider and make a concentrated effort to determine the cause of your specific condition.  It is often necessary to seek help from a specialist who deals specifically with the type of headache that you are experiencing. 

Millions of people find relief from pain and discomfort by utilizing the services of Alternative and Holistic health care providers who treat the body as a whole.  These natural practitioners may often recommend lifestyle changes or nutritional therapies as well. 

Fortunately, there are some things that you can do on your own, naturally, to help ease the pain and discomfort due to a specific type of headache known as a tension headache.  Tension headaches are characterized by a band of tightness, pressure or pain around the forehead, temples, and back of the head.  Frequently, the pain or pressure in the head is accompanied by stiffness, pain or discomfort in the neck and upper back region. 

Often, the pain begins as tightness in the neck and shoulder region and gradually progresses to a full blown headache that can be severe and disrupt every aspect of your busy day.  These headaches can last anywhere from 30 minutes to several days and can dramatically decrease the quality of your life and your energy level. If the above scenario sounds familiar to you, the following information could help you take charge of your health and possibly prevent the frustration and challenges related to tension headaches and neck pain in the future.

Perhaps the most important thing that you can do to end the viscous cycle of muscle related pain is to simply listen to the constant feedback that your amazing body is constantly providing you.  If you find yourself in a stressful situation, make an effort to stop, take a few deep diaphragmatic breaths and tune into your physical body.

Most of us have “trigger points” or localized areas of tenderness and tightness in our neck, shoulders, and upper back that serve as red flags or reminders that we are entering into a cycle of muscle tension due to stress.  Almost everyone has specific, localized areas that seem to flare up in these areas when they are tired, overworked, or experiencing negative emotions. 

When your body perceives a situation as being stressful, it reacts the same as it would to an imminent physical threat. At these times, you may experience some of the same symptoms that are a specific response to the “fight or flight” instinct that helps protect us in times of danger.  These instincts (such as rapid breathing and tightening of your muscles to prepare for flight) come in handy if you are being chased by a bear in the woods, but only make matters worse when you are stuck in a traffic jam or dealing with high stress deadlines and events.

We have all noticed people in stressful situations grab and squeeze the muscles of the upper shoulder near the neck when they are feeling tense and frustrated.  Perhaps this is something that you do on a regular basis while sitting at your desk or computer or talking on the phone.  You may even stretch your neck from side to side or sigh deeply. Using your hands and fingers to apply pressure to tight, knotted muscles is a natural response from your innately intelligent body that can help instantly relieve pain and pressure and begin the process of relaxation.  Your body gets your attention by sending signals of pain and you recognize and respond to this warning sign by applying acupressure (localized sustained pressure) to specific areas, often without even being aware that you are doing it.

This pressure helps relax and flatten the muscle and keeps the kinks and spasms from knotting up even more. There are many other ways to keep the cycle of muscle spasm and pain from accelerating rapidly. Taking the time to practice meditation or deep breathing, getting a good spinal adjustment or massage, or engaging in cardiovascular exercise can all make a profound difference.

Luckily, there are several safe and effective self care tools that you can use in the privacy of your own home to immediately relieve trigger point pain and prevent tension headaches originating from muscle spasm.  My favorite self care tool designed specifically for this purpose is the Original backnobber 2, manufactured by the Pressure Positive Company. One of the advantages to using this ergonomically designed massage tool is that you can apply pressure to affected areas without having to raise your arm and tighten other muscles to do so. 

The S shaped design makes it easy to apply localized pressure to the hard to reach areas under your shoulder blades, in the trapezius area of the neck, and even to the broad muscles of the lower back, which can also contribute to stress related muscle spasm. I like the fact that anyone can use this device at any time in the privacy of their own home or office without having to wait for an appointment.  By taking just a few minutes to relax, listen to your body and do something about the cause of muscle related pain, you can prevent a stressful situation from taking a major toll of your body. 

When an individual combines the use of the Backnobber with the stretches recommended in the accompanying user guide, they are also helping to elongate and lengthen tight muscles, decompress joints, and increase range of motion and flexibility throughout the body.  Stretching the muscles of the neck and shoulder region naturally decreases painful spasms and increases blood flow to affected areas. Utilizing self care tools such as the Backnobber can also help the headache and neck pain sufferer gain a measure of control over their symptoms and lead to an increased awareness of other related factors that may be causing their pain and dysfunction. 

As a retired Chiropractor and active health and fitness educator, I have treated thousands of individuals and researched numerous products that help relieve pain and discomfort.  Over the years, I have heard and seen more positive testimonials related to this product than any other health and fitness tool on the market. I have also used it personally with excellent results. I like the fact that hundreds of thousands of users have benefited from this simple yet effective product since 1979 and that the company that manufactures this product is passionate about myofascial therapy education and research.