If you’re one of up to 4% of people living with cervicogenic headaches (CGH), you know how painful they can be. The name “cervicogenic” means these headaches originate in the neck, whether from the muscles or cervical spine itself — and since their source isn’t always clear, they can be challenging to treat.
Fortunately, if you’ve been looking for remedies to soothe CGH pain, massage is one tool that might help. Below, we’ll dive into massage for cervicogenic headaches, including the possible benefits, self-massage options to try, and answers to common questions you might have.
What Is a Cervicogenic Headache?
Cervicogenic headaches differ from other headaches because they start in the neck, often due to something affecting the bones, discs, or muscles near the cervical spine. Since they have an underlying cause (unlike primary headache disorders such as migraine), they’re considered a secondary headache disorder.
While the neck always plays a role in CGH, it’s also true that many kinds of headaches can come with neck tension as a side effect. So, if you think your symptoms might be cervicogenic, it’s important to check with your doctor to confirm what’s going on and rule out any serious underlying issues.
Causes of Cervicogenic Headaches
Cervicogenic headaches are rooted in the neck, but what exactly in the neck causes them to develop? The causes can range from mild to more serious, including things like:
- Injury or inflammation affecting the bones, joints, soft tissues, or nerves in the cervical spine
- Arthritis in the neck
- A pinched nerve
- Sprained muscles due to exercise, poor posture, or other strain
- More serious conditions like a fracture, tumor, slipped disk, or acute injury
How Your Muscles Can Play a Role
In some people with CGH, simple muscle issues can be the main (or even the only) factor. For example, sore and strained muscles can cause inflammation that affects the nerve pathways in the neck, which can trigger headache pain.
Another way that your muscles can play a role is through myofascial trigger points. These small, tender bands of tissue are often painful when touched, but they can also create pain in other areas, such as the head or face. Studies suggest that even if they aren’t the sole cause of a headache, people with CGH are more likely to have neck trigger points due to overactive muscles.
Additionally, research has shown that those with CGH often have weaker deep neck flexors — the small, deep front-of-neck muscles that help support your head.
Can Massage Help Cervicogenic Headaches? The Potential Benefits
Since cervicogenic headaches are often structural (relating to bones or joints), they’re not necessarily something that a massage can fix — but it could bring some meaningful relief when used as part of a broader treatment plan.
The research so far has been promising, with one 2024 review of studies finding that massage helped to reduce pain and boost everyday function in those with CGH and tension-type headaches. And beyond easing pain in the moment, some extra benefits may include:
Stress Relief
For many people, stress can make the experience of cervicogenic headache that much harder to deal with. The good news is that massage can work as an easy, effective remedy for soothing the mind and body.
Physiologically, it helps shift the body into a relaxed state, allowing the parasympathetic nervous system to kick in and trigger the release of natural pain-relievers known as endorphins. It’s also the position of the American Massage Therapy Association (AMTA) that massage can relieve stress, based on research showing it may temporarily reduce blood pressure and other physical measures of anxiety.
Muscle Tension and Range of Motion
Limited range of motion in the neck is a common (and frustrating) side effect of CGH — and if you’ve ever found it uncomfortable to turn or tilt your head during a headache, then you know this symptom firsthand. Luckily, massage has been known to support flexibility and range of motion in a few key ways:
- Encouraging fresh circulation, which can help “warm up” stiff joints
- Breaking up muscle tension and trigger points that might be pulling on the neck
- Creating warmth through friction and pressure, helping to relax and loosen muscle fibers
Massage Modalities for Cervicogenic Headaches
If you’re thinking about making massage a part of your headache self-care routine, choosing the right type of massage is key. But each person with CGH is unique, and it’s important to consider your pressure preferences, previous conditions, or any other factors that might be impacting your neck before deciding.
With that in mind, here are two types of massage that can be good to explore if you’re just starting out:
Swedish Massage
Do you notice that stress and upper body tension tend to trigger or worsen your CGH symptoms? If so, Swedish massage can be a worthwhile option to try.
For beginners, it can help you see how your body responds to massage, all while reducing that overall tension and staying on the gentler side of pressure. It’s known for its long, relaxing strokes that help boost circulation and calm the nervous system. And because it’s a lighter modality, it’s great for decreasing overall muscle guarding without overworking sensitive areas.
Myofascial Release/Trigger Point Massage
Trigger points (or what many know as “knots”) are tense bands of tissue that can form when muscles are repeatedly stressed or strained. In the neck, these often show up in the trapezius, splenius, or other deeper neck extensors that constantly work hard to keep your head upright.
If you suspect knots might be causing — or adding to — your headache pain, a massage technique called myofascial release may be helpful. It involves using slow, controlled gliding and gentle stretching to break up tension in muscle fibers and the surrounding tissue known as fascia. It can also include holding focused pressure on specific trigger points for a minute or so at a time to help them soften and release.
How To Try Self-Massage for Cervicogenic Headaches
If you’re looking for more everyday ways to manage CGH, self-massage can often help. One of its biggest benefits is that it can bring a few minutes of calm into your day, which on its own can be helpful for some types of headaches. Beyond that, it can help to mitigate tightness in muscles that may be contributing to neck tension and other CGH symptoms.
To give yourself a head-soothing massage at home, here are three gentle techniques to try:
Note: Cervicogenic headaches can develop from many neck-related issues, and some can be serious. Be sure to check with your doctor before trying massage to make sure it’s safe for you.
Simple Tension Massage
This easy self-massage technique focuses on relieving the tension that tends to gather in the neck and head area — paired with some deep breathing and stretches for added relief. Here are the steps:
- Sit or stand comfortably, and take a few deep, relaxing breaths.
- Slowly tilt your head from side to side to begin mobilizing the neck muscles. (Focus on stopping when you feel a gentle stretch, avoiding any pain.) Repeat for one minute.
- Next, use your fingers to massage the frontalis muscle — the muscle that stretches across your forehead and helps you raise your eyebrows. Massage in gentle circular motions for 30-60 seconds.
- Continue massaging in circles using your fingertips, moving up the hairline and back around the sides of your head.
- Next, use both palms to lightly compress (or squeeze) the muscles at the back of your neck. Start at the base of your skull and repeat the motions down toward the shoulders.
- Finally, spend 60 seconds applying small, circular motions to the back-of-neck muscles, focusing a little extra on any areas that feel especially tense.
Myofascial Release for Knots
Another self-massage option to try is myofascial release with the help of a massage ball, which can be especially soothing for those delicate muscles at the back of the neck. Simply:
- Place your massage ball (or tennis ball) behind one side of your neck muscles, and lean against a wall to hold it in place.
- Gently press into the ball to apply pressure, and slowly roll your muscles over the ball for 10-30 seconds.
- Adjust the ball’s positioning as needed to focus on different areas of tension.
Try a Gentle Home Neck Massager
There are lots of ways to try self-massage for headache relief, but for those days when you want to relax and relieve neck tension without the hands-on work, a good quality massager can help.
The MedMassager Neck Massager is one HSA/FSA-eligible device that’s tailored to fit the natural curvature of the neck muscles, all while offering two-speed and heat options so that you can customize your session to whatever your muscles need most. Here’s how using one of these tools works:
- Comfortably align the massager around your neck muscles, and turn it to the lightest setting.
- Allow your neck muscles to warm up to the massage for one minute. If you’d like, feel free to add some warmth to your session by switching on the heat.
- After 60 seconds, you can increase the massage pressure if it feels good to you.
- Relax into your neck massage for a total of 5-10 minutes.
Tips For Safer (& More Effective) Massage
Since a variety of underlying issues can trigger cervicogenic headaches (and not all of them are as simple as a sore muscle or irritated nerve), it’s important to keep some safety precautions in mind before getting started. Remember to:
- Talk to your doctor about your headaches to identify the underlying cause and find the right treatments for you. They can also help you decide whether complementary tools like massage are safe for your unique situation.
- Consider adding some stretching before or after your session to boost blood flow and reduce neck stiffness even further.
- Start with light pressure and gradually increase as needed. It’s a common misconception that deep pressure is always more effective in massage therapy. But the truth is that light-to-moderate massage can often be more than enough to soothe stressed or overworked neck muscles.
- Avoid working on any bony areas like the spine. Instead, remember that massage works best over soft tissue, and it can be irritating for bones or joints.
Frequently Asked Questions
Whether your cervicogenic headaches are new or you’ve had them for a while, it’s common to have questions before trying a natural approach like massage. Here are a few frequent ones (and their answers) to help guide you as you get started:
How Do You Know if a Headache Is Coming From Your Neck?
The only sure way to know that a headache is coming from your neck is to have it confirmed by a healthcare professional. That being said, there are a few factors worth paying attention to if you think your neck might be playing a role.
First, does your headache seem to be unilateral, or one-sided? This is a common way that CGH can show up. In addition, if your headache seems to flare or worsen with certain neck movements, this can also signal neck involvement. Other signs to look for include:
- Tenderness or soreness in the neck muscles
- Stiffness or reduced range of motion in the neck
- Pain that seems to “radiate” from the base of your skull, often up to the temple or eye area
Can Stress Affect Cervicogenic Headaches?
For many people, yes. Stress isn’t always a main cause of cervicogenic headaches, but it can bring on neck and shoulder tension that triggers or worsens symptoms. It might also affect your posture, subconsciously encouraging a “ forward hunched” position that places even more strain on your neck.
Can Massage Actually Help Long-Term?
While it can be incredibly soothing, using massage once or twice is unlikely to bring any long-term effects. But when used regularly, it can ease muscle tension, reduce stress, and support range of motion in the neck and shoulders — all of which may indirectly decrease headache frequency over time.
With that in mind, it’s best used as part of a broader treatment plan combined with posture work, lifestyle strategies, and medical treatments (if needed) to find lasting relief.
Other Tools and Treatments for Cervicogenic Headache Relief
Beyond massage, here are a few additional cervicogenic headache remedies and treatments that may be worth talking to your doctor about:
Physical Therapy
Physical therapists are experts trained in body mechanics and physiology — and because the source of CGH is often structural or muscle-related, many find physical therapy to be an effective treatment option.
In a session, a PT might assess your posture and body mechanics, checking for imbalances, trigger points, and underactive muscles. From there, they’ll put together a plan of stretching and strengthening exercises to help correct weak areas, improve alignment, and support overall neck function.
Stress and Mental Health Tools
Stress management and relaxation techniques aren’t a cure-all, but they can certainly make a positive difference for many dealing with chronic or recurring pain. It can take some time to find which strategies work best for you, but some ones to explore include:
- Regular exercise (in whatever form feels most appealing to you!)
- Meditation or mindfulness techniques to help you stay more grounded
- Breathing exercises for physiological relaxation
- Connecting with loved ones and friends for social support
- Practicing self-compassion and addressing negative thought patterns
- Seeing a mental health professional for extra support when needed
Other Treatments
As a final step, it can help to talk to your doctor about additional treatments for managing symptoms and addressing the root cause of your headaches. Physical therapy is often one of these tools, but other options may include:
- Medications to help with inflammation and pain management
- Local anesthetics or nerve blocks
- Manual therapy, craniosacral therapy, or other neuromuscular techniques
The Takeaway
Cervicogenic headaches are an uncommon but painful secondary headache condition that starts in the neck, and the underlying cause can vary from person to person. For some, these headaches can show up after an injury — but for others, they may stem from another medical issue or even simple overworked muscles.
The good news is that with the OK from your doctor, massage can often be a safe and soothing remedy to add to your routine. Gentle hands-on techniques can work well for alleviating muscle tension, while tools like massage balls can roll out trigger points and other areas of tightness. And to get effortless massage in the comfort of your home, the trusted tools from MedMassager can help.
Pick up the MedMassager Neck Massager today to get started, or explore more HSA/FSA-eligible tools here.
