Do you often find yourself battling headaches when you’re stressed or worn out? You might be surprised to find out that your neck muscles could be playing a bigger role than you’d expect — with research showing that neck pain commonly shows up hand-in-hand with migraines and tension headaches.
While almost nothing feels more soothing than a neck massage after a long day, it raises the question: Can neck massage help with headaches? And if so, how can you try it for yourself?
Read on to learn about the benefits of neck massage for headache relief, plus some simple techniques to try.
How Neck Tension Can Impact Headaches
Although it’s not always a cause-and-effect relationship, neck tension commonly plays a role in certain kinds of headaches. For example, studies suggest that the back-of-neck muscles, including the trapezius, tend to be tighter in those with frequent tension headaches.
So, why does this link between muscle tension and headaches exist? A few possible explanations include:
- Neck muscle tension can restrict blood flow and irritate nerves, resulting in (or adding to) headache pain.
- It may throw off your posture, causing additional strain that makes headaches worse.
- It creates a stress-tension feedback loop. Stress can trigger neck and head tension, but the pain itself can also cause stress — creating a frustrating cycle that’s hard to break out of.
Other Causes of Headaches
Headaches often occur due to chemical or muscular activity, and they’re not always a symptom of an underlying problem. These are called primary headaches, and some of their specific causes can include:
- Chemical changes or fluctuations in the brain
- Blood vessel or nerve irritation (often involving the trigeminal and occipital nerves)
- Lifestyle factors, like alcohol, smoking, skipping meals, or poor posture
In other cases, you may have what’s called a secondary headache. This type of headache happens as a result of another condition, like high blood pressure, infections, TMJ, mental health disorders, or neurological issues.
When To See a Doctor
Some causes of headaches can be very serious, so it’s important to be mindful of when yours feels different from everyday strain. Check out this resource from the Mayo Clinic to know if and when it’s time to see a doctor or seek emergency medical help.
When (and How) Can Neck Massage Help?
Not all headaches will be soothed by a neck massage — but if yours is stemming from built-up stress and muscle strain, a gentle massage could certainly bring some relief. Focused pressure on the back-of-neck muscles can help warm the tissue, promote mobility, and break up tight spots. In turn, it can help release any tension that may be restricting blood flow or causing referred pain near your head.
As for the when? After hours of screen time, following a day of physically-intensive work, or any moment when stress has caused neck tension, massage can be especially effective. And beyond directly relieving tightness, massage can also indirectly support headache relief through:
Promoting Relaxation
Have you ever walked into your house after a chaotic day and felt your head pounding?
The stress-headache connection is something you’ve probably heard about — and maybe even experienced yourself. It can happen because of your body’s fight-or-flight response, which sets off a cascade of physical changes meant to help prepare you for danger. Among these changes are increased blood pressure and muscle tension — two factors that can both contribute to headache pain.
Fortunately, massage can serve as a powerful relaxation tool when headache-inducing stress comes up. Like deep breathing or yoga, it helps to encourage endorphin release, centers your mind, and signals to your body that it’s OK to relax — all of which can take the edge off headaches caused by day-to-day stress.
Tackling Myofascial Trigger Points
Trigger points are small, tense knots of muscle fibers that you might come across while massaging your neck or back muscles. Not only are they tender to the touch, but they also often show up alongside migraines and tension-type headaches (TTH).
Whether trigger points cause headaches — or it’s the other way around — one thing is clear: they can be major sources of discomfort and pain. The good news is that there are several tools and types of massage that can help these knots release, including:
- Manual massage tools like foam rollers or massage balls (often the most accessible option when going the home massage route)
- Myofascial release, a type of slow, sustained massage applied with the knuckles, fingers, or thumbs, sometimes combined with stretching
- Trigger point therapy, which involves firm, direct pressure to the knot
Supporting Better Posture To Keep Tension Away
You probably know that rounded posture can cause back pain, but did you know that it might also trigger headaches? While the two might not seem connected, poor alignment can strain the neck muscles, cause trigger points to form, and even compress certain nerves. And together, these factors can set the stage for headaches to show up.
Fortunately, massage can help support your alignment by breaking up tension in areas that tighten due to poor posture — like the pectorals and back-of-neck muscles. It can also help you gain awareness of how your body feels when it’s relaxed and healthily aligned, versus when you’re rounding forward.
How To Try Neck Massage for Headaches: 4 Ways
Thinking about trying neck massage for everyday headache pain? Here are four simple tools and techniques that could bring relief:
Roll Out Trigger Points
One way to target neck tension that might be contributing to headaches? Roll out the back-of-neck muscles — including the trapezius and neck muscles layered underneath — with the help of two massage balls. (Alternatively, you can try a “peanut” shaped massage roller, which is specifically designed to target the muscles on either side of the spine.) Here’s how it works:
- If using two massage balls, secure them tightly next to each other in a long sock or small bag.
- Stand with your back facing a wall.
- Situate the peanut roller or balls behind your neck, just above your shoulders, and lean back to press them into the tissue. (Note: Make sure they’re on either side of your spine, and not pressing into any bony spots.)
- With gentle pressure, slowly roll up and down the neck, stopping below your head and rolling back down to the shoulders.
- Repeat for one minute, pausing and holding the pressure over any knots or tender points for an extra few seconds.
Use a Neck-Friendly Massager
For a simpler self-massage option, you can use a neck-friendly tool like the MedMassager Neck Massager. Unlike other high-powered massagers, this one’s designed to be gentle enough to protect your neck, all while fitting the natural contours of the muscles.
It also has a hands-free design, making it perfect for those moments when you’re exhausted and just need some quick relief. Plus, it’s HSA/FSA eligible — meaning it can be easier on the wallet compared to other tools. Here are the steps to using it:
- Wrap it gently around your neck, using the straps to adjust the position as needed.
- Turn it to its gentlest setting.
- Allow the vibrations and heat to relax your muscles for one minute.
- Turn up the pressure gradually as needed.
- Use for 5-15 minutes per session.
Hands-On Neck Massage
When you need to ease a tension headache but don’t have any tools at home, the good news is that you can easily give yourself a neck massage with just your hands. Simply:
- Take a deep, calming breath.
- Reach back with both hands, wrapping your fingers around the back of your neck.
- Broadly compress (or squeeze) the muscles with moderate pressure, pressing in with your palms and fingers. Repeat up the length of the neck for 1-2 minutes.
- Then, align your fingers at the top of your neck muscles, so that they meet in the middle.
- Gently squeeze to press your fingers into the tissue, and in a continuous motion, glide out toward the sides of the neck.
- Repeat this spreading motion down the length of the neck for 1-2 minutes more.
- Next, focus on your left trapezius muscle. Start at your neck and massage down toward your shoulder, applying firm yet gentle pressure in circular kneading motions.
- Repeat with the right side.
Visit a Professional Massage Therapist
If you’re looking for deeper neck and head tension relief, it may be worth opting for professional massage over self-massage – or even combining the two. Some reasons you might want to work with a licensed massage therapist (MT) include:
- Skilled, more targeted work. A massage therapist can often pinpoint knots and tense spots that are easy to miss on your own.
- Integration with other treatments. If you have a primary headache condition, musculoskeletal issue, or other health concern that causes headaches, professional massage can often fit well within a broader treatment plan — just be sure to check with your doctor first!
- Relaxation beyond just the neck. An MT can help target and relieve headache-related tension more comprehensively, focusing on areas like the jaw, scalp, shoulders, and upper back.
When (and Where) To Avoid Neck Massage
As long as you’re gentle and stick to the right areas, neck massage can be a great tool for soothing stress and tension headaches. That said, it’s important to avoid putting too much pressure near the throat and front sides of the neck to help protect your arteries, trachea, and other delicate structures.
Beyond that, some situations call for skipping massage and checking with your doctor first. These include when you:
- Are recovering from a neck, head, or spine injury
- Have recently had surgery near the neck
- Notice any unexplained, sudden, or unusual symptoms — like dizziness, vision changes, or serious pain
- Have (or have ever had) blood-clotting disorders or cardiovascular issues
- Have open wounds or skin infections near the neck
- Are dealing with any health condition that affects the neck or hasn’t been medically cleared for massage in the past
Frequent Questions About Neck Massage and Headaches
Still have questions about neck massage for headache relief? You’re certainly not alone — here are some answers that go deeper into the benefits, when it can help, and side effects to look out for:
Can Neck Massage Help With Migraines?
If you’ve ever dealt with migraines, you know they differ from tension headaches in that they’re much more severe — and can even be debilitating at times. But if you notice they come with neck muscle tension, a gentle massage can still bring some benefits.
Of course, neck massage isn’t a treatment or cure, and it’s important to get the OK from your doctor first. But in general, the right techniques can go a long way in helping with everyday triggers that set off migraines, like stress, sleep, and muscle tension.
Can I Massage My Neck if I Have Arthritis?
Gentle-to-moderate massage can be incredibly soothing for areas with joint pain, including the neck — and it can even help reduce stiffness and boost range of motion. That said, massage might not be safe if you have severe joint degeneration or spine issues, so it’s key to check with a healthcare professional ahead of time.
Are There Any Side Effects of Neck Massage To Watch Out For?
If you’re starting with light pressure and sticking to the back-of-neck muscles, you likely won’t need to worry about any major side effects from massage. However, there are some signs to be aware of that may indicate it’s time to dial back, adjust your pressure level, or take a break altogether:
- You’re noticing increased tenderness or soreness in the neck muscles (often a sign of too much pressure — or too much massage altogether)
- You feel lightheaded or dizzy, which can occur due to changes in blood flow
- You notice any nerve irritation, tingling, or numbness
- You experience any headache flare-ups, as not all types of headaches are a good fit for massage
Other Ways To Keep Headaches in Check
Beyond massage therapy, here are some other tips and remedies that can help you ease tension-related headaches — and even prevent them over the long haul:
Reduce Your Screen Time
Have you ever stopped to think about how many hours per day you’re in front of a screen? If you’re like most of us, it adds up quickly — especially when counting time spent on your phone, computer, and watching TV. Unfortunately, the strain of screens on your eyes (plus the posture problems that often come with it) are common contributors to headache pain.
With that in mind, if you want to give your eyes (and brain) a break to reduce your headaches, opt for less screen time when you can. When you do need to be on a screen, be sure to take frequent breaks to walk around. And if you typically end your day with a show or movie, consider spending time outside or swapping it for a book instead.
Manage Your Stress Levels
According to the American Migraine Foundation, relaxation techniques are one of five types of behavioral therapies that have evidence backing their benefits for migraine prevention. Massage is just one relaxation option you can try — but other ways to calm your nervous system and reduce your chances of headaches include:
- Breathing exercises, including paced breathing or square breathing
- Mindfulness practices like meditation
- Guided imagery or soothing imagination techniques
- Yoga or other mindful forms of movement, like tai chi
- Biofeedback, a type of therapy that helps you better understand and control your body’s physical response to stress
Does Neck Massage Help Headaches? The Takeaway
In many cases, a gentle neck massage can bring relief from minor headaches — especially those rooted in muscle tension or mental stress. Beyond shifting your body into a state of relaxation, it can also work to release trigger points and reduce tightness that might be adding to headache pain. And a bonus? It even supports better posture, which can help combat neck strain in the long run.
If you have a headache disorder or other underlying condition that hasn’t been cleared for massage in the past, be sure to check with your doctor before getting started. With the green light, you can try massaging your neck muscles with the help of a peanut massage roller, your own two hands, or a restorative tool like those from MedMassager.
Learn more about how the MedMassager Neck Massager works, or explore the full line of trusted home tools today.
