An estimated 90% of the population suffers from headaches. Persistent headaches lead to a great deal of physical and emotional distress. Muscles, nerves, or joints in the neck cause an estimated 20% of chronic headaches. So treating your neck just might alleviate your persistent headaches. This article shows you how to do the single best exercise for people with headaches coming from the neck.
Proof That Exercise Helps Headaches
A 2021 study published in the Journal of Manual and Manipulative Therapy looked at 20 people with headaches originating from the neck. All participants attended 8 physical therapy sessions. This included a manual therapy technique and instruction in one home exercise.
After 4 weeks, overall pain decreased by 66%. Headache-related function improved by 60%. Also, significant improvements in neck range of motion were achieved.
This small study proves several sessions with a physical therapist and regular performance of a single home exercise significantly improve headache symptoms. Later in this article, you will learn how to perform this exercise.
How to know if Your Headache is coming from Your Neck
Your headache is most likely related to a problem in your neck if:
- Your headaches are aggravated or provoked by neck movements or postures
- Your neck hurts before the onset of or along with your headache
- The muscles of your head and neck are tender to the touch
- You suffer from constant or periodic neck stiffness
The Best Home Exercise for Headaches
The self-SNAG exercise has been studied extensively and proven to help people with headaches. “SNAG” stands for sustained natural apophyseal glide”. This sounds like a lot but it indicates an exercise that stretches the neck in the direction that the joints are lined up in. These exercises are meant to be pain-free.
You will need a chair with a solid back to support your trunk. Also, grab a small towel or soft belt to assist with the stretch.
How to Do the Self-SNAG
Sit up tall in the chair. Place the edge of a towel at the base of your head extending just below your ears. Hold the ends of the towel in each hand.
Then, turn your head to the side as far as possible without pain. Apply gentle pressure to the towel with your opposite hand. This assists the movement. So if you are turning to the left, assist the movement by pulling with your right hand.
Hold each SNAG for 10 seconds. Do 10 repetitions to each side. We recommend you perform the exercise 2x per day. Expect some harmless cracking and popping in your neck. Most people feel immediate relief and improved mobility right after doing the SNAG.
Be sure to breathe normally throughout the exercise. Holding your breath may lead to lightheadedness. Also, start with very gentle stretching until you are comfortable with the exercise. Remember, SNAGs are supposed to be pain-free.
See Your Physical Therapist for More Help
The self-SNAG is the single best exercise for headaches that you can do on your own. Your physical therapist can also use manual therapy to speed up your recovery and maximize improvements. A C1-C2 rotational SNAG is one technique we use often in the clinic for people with headaches.
If you would like more help with your headaches, contact our office to schedule an appointment with your physical therapist. The doctors of physical therapy at BSR have been helping people in Southern Ocean County move without pain since 2007. We are here to help.
