How Do You Massage Your Neck to Reduce Headaches?

Headaches can be debilitating, annoying and painful. To most individuals, the struggle of everyday life can disrupt work, sleep, and a person's overall quality of life. Although over-the-counter drugs provide a short-term solution, they tend to be ineffective long-term since they do not treat tension at the neck and shoulders, which can be one of the primary causes of frequent headaches.

By the way, if you've ever searched for head and neck massage near me, you're already on the right track. Massages, performed by an Osteopath or massage therapist, can be a powerful method for relieving headaches. But what if you could learn a few simple tricks to achieve the same results at home? This self-empowerment can be a game-changer in your battle against headaches.

Well, let me begin.

The Link Between Neck Tension and Headaches

The link between neck and shoulder dysfunction and headaches isn’t always clear to many patients at the clinic. Still, problems at the neck and shoulder can significantly contribute to the development of headaches. Here's how:

Muscle Tension: A person may develop muscle tension in the neck and upper back area, which can result from stress, poor sitting posture, and spending a significant amount of time seated at a desk that isn’t correctly set up for their requirements.

Reduced Blood flow: The pressure in the neck may hamper the circulation of blood to the brain, leading to a dull or pounding headache.

Nerve Compression: Increased muscle tone can cause pressure to nerves at the base of the skull, resulting in the pain associated with tension or a cervicogenic headache.

If some of these above points sound familiar or you’ve experienced a headache that began at the back of your neck and spread to your temples or forehead, then please read on :-)

How Will Massage Help?

Massage therapy has several benefits for people who experience headaches:

• Enhances blood flow to the area and removes toxin buildup.
• Lengthens the muscles, reducing tension and pain.
• Enhances the mobility of the cervical spine.
• Releases endorphins, encouraging healing. 
• Lessens stress, a leading factor in tension headaches.

A trained osteopath or massage therapist who specialises in head and neck massage around me can work on specific trigger points and the restrictions in the soft tissues to deliver permanent relief. However, it is not necessary to constantly seek regular massage; you can use some productive self-massage methods at home.

How to Massage Your Neck for Headaches: Step-by-Step Guide?

Before starting, make sure you’re in a quiet, comfortable space. You’ll want to be seated upright in a chair or lying flat on your back.

1. Warm Up the Area

Begin by gently rubbing the back of your neck with both hands. Use a light touch and make circular motions to encourage blood flow. Do this for 1-2 minutes to loosen the muscles.

2. Locate Tension Points

Using your fingertips, press gently along your:

• Upper trapezius muscles (top of shoulders)
• Base of the skull (where your neck meets your head)
• Sides of the neck (along the sternocleidomastoid muscle)

Feel for knots, tightness, or tender spots; these are your trigger points.

3. Apply Pressure to Trigger Points

When you have hit a tender spot:

• Use fingers to press lightly or your thumb
• Maintain the pressure between 10 and 15 seconds
• Take relaxed, deep breaths into the pressure
• Gradually release and do the same on the other side

Take it slowly; the aim is to release tension. If the pain is too intense for you to hold, then release the pressure. 

4. Use Circular Movements

Massage slowly with the pad of your fingers around the neck and shoulder areas; the circular motion increases blood flow.

5. Towel or Massage Tool

If your fingers are starting to ache, apply a rolled-up towel or a massage ball:

• Roll the towel around the back of your neck
• Just move all the way forward with the ends in your hand and gently roll your head from side to side
• provides a soft stretch/compression of the neck muscles

Another option would be to use a massage gun or a vibrating tool that reaches more layers of muscle, but be cautious with its use and always apply it to the muscle, not the bone. 

Bonus Techniques to Improve Effectiveness

1. Add Heat

Before and after the massage, press your neck with a warm compress or heating pad. Warming up improves blood circulation and relaxes tense muscles.

2. Include Essential Oils

Massage can be performed on the skin using either lavender, peppermint, or eucalyptus oils to enhance relaxation and promote natural pain relief.

3. Post-Massage Stretch

Softly pull at the neck muscles:

• Turn left and right.
• Rotation of the head to the left and right
• Do forward/backwards rolls of the shoulders.

Patients should hold the stretch for 30 seconds and repeat 2-3 times.

When to Visit a Professional?

Although self-massage may alleviate acute symptoms, chronic headaches typically require more comprehensive treatment and planning.

In case you:

• You have regular or bad headaches
• You feel neck pains or limited mobility
• The pain will spread to your jaw, eyes or shoulders
• OTC medication is useless
• You have a hunch your headaches are postural in nature

A trained therapist/osteopath is well-positioned to conduct a comprehensive assessment and tailor a treatment program tailored to your specific needs.

The Role of Osteopathy in Headache Relief

Osteopathy is an alternative treatment that focuses on the relationship between the body's structure and function. Manual techniques employed by osteopaths help to:

• Mobilise joints
• Reduce muscle tension
• Improve circulation

In the case of headaches, osteopathy focuses on the cervical spine and neck muscle portions of the body, as well as associated structures that may be contributing to the headache.

Osteopathy, as an alternative treatment, is non-aggressive and painless, making it a good alternative for those who prefer to avoid or cannot tolerate medication. It's a comfortable and reassuring option for headache relief.

What is a Good Head and Neck Massage Near Me?

In Oxford and the surrounding areas, Kennington Osteopathic Practice offers professional and individually tailored treatment approaches customised to headache management. Our trained osteopaths and massage therapists work closely with you, focusing on identifying the root causes of your pain and providing targeted treatment.

Regardless of whether you require a single massage or a thoroughly planned treatment, their staff will see to it:

• A physical examination in detail
• Evidence-based treatment methods
• Professional atmosphere of calmness
• The long-term plans to avoid the repetition of headaches

Schedule your appointment with Kennington Osteopathic Practice now and start your journey towards a pain-free life.

Final Thoughts

Neck tension is more prevalent than most people think, and its consequences include headaches. The good news is? The end can be close on occasions, even literally. You can learn to cope with or even eliminate these headaches by regularly practising self-massage, improving your posture, and possibly with the assistance of a competent professional.

When you want to eliminate the pills that relieve pain, and you go online and Google the term' Massage Abingdon,' perhaps it is time to visit your favourite practitioner, who knows how the whole body works and is ready to offer a massage session.

If you are in the area of Oxford and its vicinity, the Kennington Osteopathic Practice is the right choice based on the combination of experience, sensitivity, and success. Make an appointment now and leave the rest to their staff to have your life back without the chronic pain.

FAQs: Neck Massage for Headaches

1. Can I do a neck massage every day?

Indeed, a daily neck massage, performed slowly, can be beneficial; however, as an osteopath, I recommend taking it slowly and stopping if patients experience intense pain or discomfort.

2. How long can we massage our necks?

The time of a decent self-massage should be5-15 minutes. Session frequency is between 30 and 60 minutes.

3. Does massage treat migraines?

It is possible to minimise both the occurrence and severity of migraines through massage, most particularly those migraines caused by tension or stress. Nevertheless, the outcomes can vary from patient to patient. 

4. Can you apply a massage gun to the neck?

Be cautious when using massage guns on the neck, especially the front of the neck and spine. Start with the lowest setting and see how you go. If you need to ask your osteopath or massage therapist for guidance on how to use the massage gun safely, feel free to do so. 

5. What is the best position to avoid tension headaches?

When sitting, be mindful of your posture and aim for a neutral, straight spine, ensuring the shoulders are down and relaxed. Ideally, any screen is best at eye level if being used for any length of time.