Headaches & Migraines: Understanding, Managing, and Healing

"Don’t Let Headaches Steal Your Day – Take Back Control of Your Life and Brain!"

Headaches and migraines are more than just “a bad day for your head.” They involve a complex interplay of nerves, muscles, blood vessels, and chemical messengers. Understanding the muscles, bones, nerves, and neurological pathways involved, how headaches happen, and how chiropractic care plus a rehabilitation program can help is key to reducing pain, improving function, and reclaiming your day.

What Headaches & Migraines Really Are

Bones & Regions:

• Cervical spine (C1–C7) – upper neck is critical for tension and blood flow

• Occiput (back of skull) – connection for nerves and muscles

• Temporal and frontal regions – pain commonly radiates here

Muscles & Ligaments Involved:

• Suboccipital muscles – small muscles at the base of the skull

• Trapezius, sternocleidomastoid, levator scapulae – neck and shoulder tension contributors

• Temporalis and masseter – jaw and temple muscles affecting migraine patterns

• Ligaments – stabilizers of cervical vertebrae affecting proprioception and pain

Neurological Implications:

• Trigeminal nerve (cranial nerve V) – major sensory nerve for face, sinuses, and meninges

• Autonomic nervous system (ANS) – sympathetic overactivation can increase vascular sensitivity, nausea, and light/sound sensitivity

• Reticular Activating System (RAS) – regulates alertness and perception; overstimulation can heighten pain perception

• Chemical messengers:

  • Serotonin – low levels linked to migraine triggers

  • Calcitonin gene-related peptide (CGRP) – involved in migraine pain

  • Histamine, prostaglandins, dopamine – affect blood vessels, inflammation, and pain pathways

Headaches vs. Migraines – Understanding the Differences

Many people use the terms “headache” and “migraine” interchangeably, but they are different in cause, intensity, and neurological impact. Understanding the distinction can help you recognize triggers and seek the right care.

1. Headaches (Tension & Other Common Types)

What They Feel Like:

• Mild to moderate, dull or pressure-like pain

• Often described as a “tight band” around the head

• Usually affects both sides of the head

Common Causes:

• Muscle tension in the neck, shoulders, and scalp

• Stress or poor posture

• Eye strain or dehydration

Muscles & Nerves Involved:

• Trapezius, suboccipital, levator scapulae – tightness often radiates to the head

• Cervical nerves (C1–C3) – transmit pain signals to the scalp and temples

Duration:

• Typically hours to a day

• Pain is often manageable with rest, hydration, and over-the-counter remedies

2. Migraines

What They Feel Like:

• Moderate to severe, throbbing or pulsating pain

• Usually one side of the head, but can switch sides

• May include nausea, vomiting, light/sound sensitivity, and visual disturbances (aura)

Common Causes & Triggers:

• Nervous system overactivation

• Hormonal fluctuations

• Certain foods or additives (processed foods, caffeine)

• Sleep disturbances or sensory overload

• Neck or jaw tension

Muscles, Nerves & Chemical Messengers Involved:

• Trigeminovascular system – trigeminal nerve plus blood vessels in meninges

• Cervical spine and suboccipital muscles – tension can trigger migraine onset

• Chemical messengers – serotonin, CGRP, histamine, prostaglandins influence pain signaling and blood vessel dilation

Duration:

• Can last 4–72 hours

• Pain intensity can be debilitating

3. Other Types of Headaches & Migraines

Cluster Headaches:

• Severe, stabbing pain around one eye

• Occurs in cycles or “clusters” for weeks at a time

Sinus Headaches:

• Pressure and pain in forehead, cheeks, and around eyes

• Often accompanied by nasal congestion

Hormonal Migraines:

• Linked to estrogen fluctuations in women

• Occur around menstruation, pregnancy, or menopause

Exertional or Activity-Induced Headaches:

• Triggered by physical activity, lifting, or sudden movement

• Often short-lived but intense

How Headaches & Migraines Happen

Common Weak or Imbalanced Muscles:

• Deep neck flexors

• Upper trapezius and levator scapulae

• Suboccipitals

• Shoulder stabilizers

• Jaw muscles (masseter, temporalis)

Top 10 Triggers or Causes:

1. Poor posture (forward head, rounded shoulders)

2. Stress and tension (emotional or physical)

3. Neck trauma or whiplash

4. Eye strain or visual stress

5. Hormonal changes

6. Sleep deprivation

7. Dehydration or poor nutrition

8. Caffeine overuse or withdrawal

9. Poor ergonomics (desk or computer setup)

10. Physical exertion or sudden movements

Neurological & Pain Implications:

• Pain signals from tight muscles travel via cervical nerves and trigeminal pathways, increasing perception of headache pain

• Chronic stress can overstimulate the ANS, making the brain more sensitive to stimuli like light, sound, and movement

• Recurrent migraines can lead to central sensitization, where the nervous system reacts more intensely to minor triggers

Symptoms to Watch For

• Throbbing, sharp, or dull pain in head or neck

• Light and sound sensitivity

• Nausea or dizziness

• Neck stiffness or tight shoulders

• Visual disturbances (aura, blurred vision)

• Fatigue and brain fog

How Chiropractic Care Can Help

• Cervical spine adjustments – improve joint mobility, blood flow, and nerve function

• Soft tissue release – suboccipital, trapezius, neck, and jaw muscles

• Posture and ergonomic education – reduce chronic strain on muscles and nerves

• Neurological regulation – retraining the nervous system to reduce heightened sensitivity

• Adjunctive therapies – ice, heat, Epsom salt baths, topical salves, Biofreeze, kinesiology taping

Chiropractic care addresses both structural and neurological components, helping to prevent recurrence, reduce frequency, and improve quality of life.

Rehabilitation Program for Headaches & Migraines

1. Mobility Exercises

• Neck rotations: 10 reps each direction, gently

• Chin tucks: 10 reps, hold 5 sec

• Shoulder rolls: 10 reps forward and backward

• Suboccipital stretch: Tuck chin and lengthen the back of the neck, 20–30 sec

2. Stability & Strengthening

• Deep neck flexor activation: 10–15 reps

• Scapular squeezes / wall angels: 10 reps

• Upper back extension exercises: 10 reps

• Jaw relaxation drills: Open and close mouth slowly, tongue to roof of mouth, 10 reps

3. Adjunct Recovery Tools

• Ice packs for acute tension or migraine onset

• Heat packs or Epsom salt baths for muscle relaxation

• Topical salves or Biofreeze for localized pain relief

• Kinesiology tape for postural support

4. Lifestyle & Prevention

• Manage stress with meditation or breathing exercises

• Optimize sleep and hydration

• Reduce screen strain; take visual breaks

• Maintain proper posture and ergonomics

• Identify dietary triggers (caffeine, processed foods, etc.)

Red Flags – Seek Immediate Care

• Sudden, severe headache unlike previous ones

• Neurological deficits: vision changes, numbness, slurred speech

• Fever, neck stiffness, or confusion

• Headache after head trauma

Key Takeaways

• Headaches and migraines involve cervical spine, suboccipital muscles, jaw, trigeminal nerves, and chemical messengers.

• They differ in intensity, duration, and neurological impact—headaches are typically tension-based, migraines are neurologically driven and often more severe.

• Common triggers include posture, stress, trauma, and diet.

• Chiropractic care restores alignment, releases muscle tension, and helps regulate the nervous system.

• Mobility, stability, adjunct therapies, and lifestyle changes support long-term relief and prevention.