By Holly Grace Callis | Published on July 31st, 2025
Many people feel neck pain and headaches at the same time. If you sit at a desk, look at your phone a lot, or carry stress in your shoulders, you may notice your neck starts to ache, and then you get a headache.
This neck-related headache can happen when the muscles or joints in your neck become tight or sore.
This kind of pain often moves up from the base of your neck to your head.
In this guide, we explain how neck pain and headaches are connected, what health experts say about it, and what you can do to feel better without using medicine all the time.
There are two main types of headaches that can start in the neck: tension headaches and cervicogenic headaches.
Tension headaches feel like a tight band around your head. They often come from tight muscles in your neck, shoulders, or upper back. These headaches can feel dull and steady, not sharp or throbbing.
Cervicogenic headaches start from a problem in the neck itself, like a joint or disc that’s not moving well. These headaches usually affect just one side of your head and get worse when you move your neck.
You might have a neck-related headache if:
-The pain starts at the base of your skull and moves forward
-Your head hurts more when you turn your neck
-Your neck feels stiff or sore at the same time
Physical therapists and pain doctors often see this pattern. One reason is posture. When you lean your head forward—like when texting or working at a laptop—it puts more pressure on your neck. Experts say this can add up to 60 pounds of extra strain.
Stress also plays a role. When we feel tense, we often hold that stress in our shoulders and neck. Over time, this tightness can lead to both neck pain and headaches.
Studies show that improving posture and doing simple neck stretches can lower headache problems for many people. Research from the National Institutes of Health found that people who did daily neck movements had fewer headaches and less pain after a few weeks.
If you often feel neck pain and headaches, it’s important to figure out what’s causing them. These problems don’t just show up for no reason. They’re usually linked to how we sit, sleep, or handle stress. Once you know the cause, you can start making small changes that bring big relief.
One of the most common causes is poor posture, especially if you spend a lot of time on your phone or computer. When your head leans forward for hours, your neck muscles have to work harder to hold it up. This is called forward head posture, and it can lead to pain and tension that spreads to your head.
You might notice:
-Stiffness in your upper neck or shoulders
-A dull headache that gets worse later in the day
-Your ears are in front of your shoulders when you look in the mirror
If this sounds like you, it’s a sign your posture needs attention.
Stress affects your mood and muscles. When you're stressed, your body reacts by tightening up, especially around your neck and shoulders. This tension builds up over time and can cause headaches that feel like pressure around your temples or behind your eyes.
Many people carry stress in their upper body without even noticing it. If you clench your jaw, shrug your shoulders, or feel “tight” in the evening, stress might be the reason.
How you sleep at night also matters. Using the wrong pillow or sleeping in a bad position can strain your neck. If your neck doesn’t get the support it needs while you sleep, the muscles don’t get to rest, and that can lead to pain and morning headaches.
A flat or lumpy pillow can let your head tilt too far forward or to one side. That pulls on the neck muscles and makes things worse.
We recommend using a pillow that supports the natural curve of your neck. Tools like the Thera Pillow are designed to gently support your spine while you sleep, helping you wake up without pain. It even includes soft massage and heat options to ease tension.
Sometimes, a past injury, like a car crash or fall, can throw your neck out of balance. If the bones in your neck aren’t lined up the right way, or if you’ve had poor posture for years, it can lead to chronic tightness. This can make headaches more frequent and harder to treat unless you address the neck itself.
Even if the injury happened a long time ago, it can still affect your posture today. In these cases, working with a physical therapist or using tools like the Thera Pillow can help restore better neck alignment over time.
You don’t always need medicine to treat neck pain and headaches. In many cases, simple changes to your daily habits can make a big difference. If your headaches come from tight neck muscles, poor posture, or how you sleep, these natural treatments can help relieve pain and stop it from coming back.
Gentle neck stretches can reduce tightness and improve how your neck moves. These exercises don’t take long. Just five minutes a day can loosen stiff muscles, help your posture, and lower your chances of getting a headache.
Here are a few you can try:
-Slowly tilt your head from side to side
-Turn your head left and right, gently holding each turn
-Roll your shoulders backward 10 times to relax your upper back
Do these stretches in the morning or during breaks if you work at a desk. If you feel pain during any stretch, stop and talk to a doctor or physical therapist.
If you want extra help, a neck support tool can guide your body back to better posture. Devices like the Thera Pillow work by supporting the curve of your neck. When used for just 10–15 minutes a day, they help reduce pressure and bring relief to tired muscles.
The Thera Pillow combines gentle traction, massage, and heat. Many users say they feel lighter in the neck and notice fewer headaches after just a few uses. These tools work best when used regularly, especially before bed or after a long day at a screen.
Some people find neck pain relief by using herbal patches or creams on their neck. These products use natural ingredients like menthol, ginger, or arnica to relax muscles and reduce swelling. They’re easy to apply and don’t require a prescription.
Use them when you feel tension building, or right before you lie down for rest. If you’re sensitive to strong smells or have skin issues, check the ingredients before use.
A bad pillow or awkward sleeping position can keep your neck tight all night. If you often wake up with a sore neck or a headache, your sleep setup may need a change.
Use a pillow that supports your neck’s natural shape. Your head shouldn’t tilt too far up or down. Sleep on your back or your side with a pillow between your knees. These positions keep your spine in a straight line and prevent strain.
One of the best ways to stop neck pain and headaches is to notice what causes them. Keep a journal or use a posture app to track your day. Write down what you were doing before the pain started (e.g., sitting at your desk, driving, or using your phone).
Over time, you’ll see patterns and learn what to change. Being aware of your posture throughout the day is one of the most powerful ways to prevent pain in the future.
Most neck pain and headaches go away with time and home care. But sometimes, they’re a sign of something more serious. It’s important to know when to see a doctor so you don’t miss something that needs medical attention.
If your headaches are getting more painful or happen more often, don’t ignore them. A few mild headaches here and there are normal. But if they become a regular part of your life, it’s time to talk to a health professional.
You should also seek help if:
-Your headaches wake you up at night
-Over-the-counter medicine doesn’t help anymore
-The pain spreads down your arms or causes weakness
These could be signs of a deeper problem in your neck or nervous system.
Sometimes, neck pain and headaches can mean something serious, especially if other symptoms show up. Here are a few warning signs to watch for:
-Vision changes, like blurred or double vision
-Dizziness or feeling like the room is spinning
-Numbness or tingling in your arms or face
-Trouble walking or keeping your balance
-Sudden, very strong headache that feels different from usual
If you notice any of these signs, get medical help right away. These symptoms could mean a nerve issue, a spinal condition, or, in rare cases, a brain problem. Getting checked early can prevent things from getting worse.
Sometimes neck pain comes from conditions that aren’t easy to spot, like arthritis in the neck joints, a pinched nerve, or problems with the discs in your spine. These issues may not go away with stretches or rest.
Your doctor might order tests like an X-ray, an MRI, or blood work to learn more. These tests can show if there’s swelling, damage, or other changes in your neck that need a treatment plan.
They may also refer you to a neurologist or pain specialist for more help.
According to the Centers for Disease Control and Prevention (CDC), most headaches are not dangerous. But they do advise seeing a doctor if your headache:
-Comes on suddenly and is very strong
-Happens after a head injury
-Comes with a fever or stiff neck
-Makes it hard to see, talk, or think clearly
These symptoms could be part of something more serious, like a brain infection or bleeding in the brain. While rare, it’s always better to be safe and get checked.
If your headaches or neck pain are getting in the way of sleep, work, or daily life, it’s time to get expert advice. You don’t have to live with constant pain. The right diagnosis can lead to a treatment that really works.
Yes, neck pain can absolutely be the hidden reason behind many headaches. For people who sit for long hours, carry stress in their shoulders, or sleep in poor positions, neck pain and headaches often come as a pair.
The good news is that you don’t have to live with this pain. When you treat the root cause, such as tight muscles, poor posture, or bad sleep habits, you can reduce or even stop the headaches. Simple steps like daily stretches, using a supportive pillow, and tracking what makes your pain worse can lead to lasting relief.
At Callixe, we focus on solutions that work with your body, not against it. If your neck pain is getting in the way of your day, or if you’re tired of waking up with a pounding head, now is the time to act.
Try a daily stretch routine. Fix your sleep setup. Track what triggers your pain. And if you need support, explore our reliable, pain relief products to help your body reset, without pills or side effects.
A headache may be neck-related if it starts at the base of your skull and worsens when you move your neck.
These headaches often come with neck stiffness or soreness and may affect one side of your head. Unlike migraines, they feel like a steady, non-throbbing ache.
Start with daily neck stretches, a warm compress, and a supportive pillow to realign your spine. Neck-related headaches often respond well to natural methods that relax muscles and improve posture. Many people also use herbal patches or traction devices like the Thera Pillow to relieve tension in the neck.
See a doctor if neck pain comes with numbness, vision changes, dizziness, or trouble walking.
These symptoms may point to a nerve issue or a serious spinal condition. Seek medical help right away if your headache is severe, sudden, or unlike any you’ve had before.
Yes, chronic neck pain can lead to headaches, fatigue, and difficulty concentrating.
While it doesn't damage your brain, long-term tension and poor sleep from neck pain can affect how clearly you think and how well you feel overall.
