Seven Actions To Solve Your Headache

Seven Actions To Solve Your Headache

Studies have shown that 80% of headaches are caused by the cervical spine, and the upper cervical spine is the root cause of headaches. Recently, many patients with shoulder and neck pain have come to our rehabilitation center. Most of them said that when they have shoulder and neck pain, they will have headaches. After the consultation, we found that most of them have a common behavior habit-working at the desk.

Neck and back pain is a big problem. The majority of modern people have been or are suffering from neck and back pain. In severe cases, the pain can even extend to the limbs, affecting normal life and mobility.

In fact, neck pain is related to back pain. Many patients with neck pain suffer from back pain at the same time. Perhaps they will also suffer from back pain in the near future. The same is true for back pain patients (due to incorrect posture). For other reasons, men and women with back pain are more likely to suffer from neck pain than the normal population).

The probability of pain in the cervical spine is higher than other vertebral bodies in the spine, which is related to the special physiological structure of the cervical spine.

The cervical spine is called the cervical spine. The spine consists of 33 vertebrae, and the top 7 are the cervical vertebrae.

The movement of the thoracic spine will be restricted by the ribs, and the movement of the lumbar spine will be restricted by the pelvis, and there is no other bone structure connected to the cervical spine, so the range of movement of the cervical spine will be larger than that of other parts of the spine.

But it is precisely because of the absence of these structures to surround and support, when the cervical spine is impacted by external forces, the cervical spine is more fragile than other parts of the spine, and many neck problems also arise.

Mechanism of neck pain

Pain is the nerve bundle between the vertebral bodies that warns of damage to the body that may or has been suffered.

When the joint between the two bones is twisted to a certain position, causing the surrounding soft tissue to be overstretched, mechanical pain will occur. The mechanical pain felt by the joints in any part of the body is produced here.

Common causes of mechanical neck pain


1. Sedentary

Wrong posture is not the only cause of neck pain, but it is indeed the main cause and an important cause of recurring pain.

When resting in a chair, the head and neck slowly protrude because the muscles supporting the head and neck gradually become fatigued. After muscle fatigue, you will want to relax, and then your sitting posture will become incorrect.

Maintaining this protruding head posture for a long time can cause the ligaments to stretch too much.

In addition, the lower back posture has a great influence on the neck posture when sitting. If the lower back is bent and rickets, it is impossible for the head to retract to the correct position.

2. Environmental factors

Few chairs can provide sufficient support for the lower back and neck, whether it is an office chair, a car seat or a home chair, all contribute to incorrect sitting posture. It is best to put upright go 2 hk or towel roll on the waist instead.

Three, lie down and rest

In addition to the sitting posture, the sleeping posture has the greatest impact on neck pain. If everything is normal before going to bed, but the neck is stiff and painful after waking up in the morning, it is likely that the bed is not suitable (you can change to a pillow that can support the lordosis of the neck), or the sleeping position is wrong (adjust the sleeping position) Get used to, try not to lie on your stomach).

4. Rest after strenuous activity

After strenuous activities (soccer, tennis, etc.), sit down and rest. After a while, you will suddenly feel severe pain in the neck, and in severe cases, the neck can even stop moving.

We usually think that this is because of previous exercises, but in fact, the pain is usually caused by the unconscious forward bending of our neck when resting after exercise.

5. Maintain a bad posture at work or work in a narrow space

Some tasks require working in a small space, or you can only turn your head to an uncomfortable angle (keep it still). For this part of the population, actions that cause excessive neck stretching cannot be avoided at all.

If your work makes you have to keep your head still for a long time, please return to the correct posture and rest regularly.

6. Osteoporosis

After entering middle age, many people will be affected by osteoporosis, causing some neck and back symptoms.

Seven strokes teach you to relieve shoulder, neck, and head pain

If you have pain or stiffness in your shoulder and neck, you can try the following migraine pain relief exercise to reduce cervical spine pressure, thereby reducing the impact of shoulder and neck and headache symptoms.

1. Seated head retraction exercise

Action: Sit, look straight ahead, slowly and steadily move your head back, hold this position for 3 seconds, return to the relaxed position, and repeat this movement

Frequency: 10 times per group, 6 to 8 groups per day

Note: Do not tilt your chin and keep your waist straight

2. Seated neck stretching exercises

Action: Keep the head retracted, raise the chin, and tilt the head back as much as possible, just like looking up at the starry sky. Turn the head slightly to the left and right by 2 cm, hold it for 3 seconds, return to the original position, and repeat this action

Frequency: 10 times per group, 6 to 8 groups per day

Note: Please do exercise 1 before this exercise, do not move your neck forward during the exercise

3. Head retracting movement when lying flat

Action: Lie on your back, put your head on the side of the bed (do not lean against the bed), relax your shoulders and head, move your head back as much as possible while looking straight at the ceiling, hold for 3 seconds, and return to the relaxed position

Frequency: 10 times per group, 90 seconds rest between groups, 6 to 8 groups per day

Note: This exercise is mainly used for the treatment of acute neck pain. If the pain intensifies and spreads far away from the spine during the exercise, or the fingers feel numb and tingling, stop the exercise immediately

4. Lying down and neck stretching exercises

Movement: Lie on your back, support your head with one hand, move slowly so that your head and neck and shoulders are exposed outside the edge of the bed, slowly raise your head, gradually open your hands, look towards the floor as much as possible, maximize your head movement, and keep your head at the same time Move slightly to the left and right, and hold this position for 2 to 3 seconds. Rest your hands behind your head, return your head to a horizontal position, move your body to fully lean on the bed, and return to rest

Frequency: Carry out together with exercise three, after each group of exercise 3 is completed, follow this exercise

Note: This action must be performed after the action of practice 3. After practice, you must rest for a few minutes before getting up. It is forbidden to use pillows during practice and when resting after practice.

5. Scoliosis of the neck

Action: Sitting, do exercise 1 first, keep the head retracted, bend to the painful side of the neck, look straight ahead, you can also put your hands on the head to increase the side bend angle, maintain 3 to 5 Seconds later, restore the original posture

Frequency: 10 times per group, 6 to 8 groups per day

Note: Keep the head retracted

6. Neck rotation

Action: Do exercise 1 first, keep the retracted posture, turn your head to the side, try to reach the maximum angle, while maintaining the retracted posture. Hold for 3 to 5 seconds, restore the original posture, and do the same on the other side

Frequency: 10 times per group, 6 to 8 groups per day

Note: If the pain is greater when turning to one side than the other side, you can only turn to the painful side.

7. Seated neck bending exercise

Action: Sitting in a seated position, completely relax looking ahead, lower your head, let your chin be as close as possible to your chest, cross your hands behind your head, relax your arms, point your elbows to the ground, and the strength of your arms will pull your head further and bring your head closer to your chest.

Frequency: 2 to 3 times per group, 6 to 8 groups per day

Note: This exercise mainly treats headaches. Before practicing, you must practice 1 and 2.


If you have any of the following symptoms, please contact us first to determine whether you are suitable for this treatment:

Neck pain occurred for the first time, and it did not improve after 10 days of onset
Pain extends to the wrist, numbness or needle tingling sensation in the fingers
Neck pain is caused by a recent severe accident
I have a headache recently. When this happens, you need to check whether the power of the glasses is appropriate.
Unexplained persistent severe headache, with a tendency to get worse
Severe headache accompanied by nausea and dizziness

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