Could Weak Neck Muscles Be Contributing to Your Headaches?

Written by Dr Julian Simpson — Chiropractor with 15+ years of experience, Board Member of the Chiropractic Australia Research Foundation, and author/reviewer of 800+ health articles.

New Research Reveals a Hidden Link Between Neck Muscles and Cervicogenic Headaches

Could Weak Neck Muscles Be Contributing to Your Headaches?

If you've ever experienced a headache that starts in your neck and travels into your head, you're not alone.

Cervicogenic headaches are one of the most common causes of persistent headaches and are often mistaken for migraines or tension headaches. Unlike primary headaches, cervicogenic headaches originate from dysfunction in the neck, including the joints, muscles and nerves of the cervical spine.

Now, new research has identified measurable differences in neck muscle structure among people suffering from cervicogenic headaches, providing further insight into why these headaches occur and what may help improve recovery.

At Healthwise Chiropractic, we regularly help patients from Sunbury, Melton, Diggers Rest, Gisborne and surrounding communities who experience headaches associated with neck pain, poor posture and spinal dysfunction.

What Is a Cervicogenic Headache?

A cervicogenic headache is a headache that originates from structures in the neck.

Common symptoms include:

• Pain that starts at the base of the skull

• Headache on one side of the head

• Neck stiffness

• Pain that worsens with neck movement

• Pain that spreads into the forehead, temple or behind the eye

• Reduced neck mobility

• Associated shoulder and upper back tension

Research suggests cervicogenic headaches account for approximately 14–18% of all chronic headaches, affecting up to 2.5% of the general population.

What Did The New Study Investigate?

Researchers compared 37 individuals with cervicogenic headaches against 37 healthy controls.

Using diagnostic ultrasound imaging, they measured the thickness of several muscles involved in head and neck function, including:

• Sternocleidomastoid (SCM)

• Upper trapezius

• Masseter

• Temporalis

The goal was to determine whether people with cervicogenic headaches demonstrated structural changes in these muscles.

Key Findings From The Research

People With Cervicogenic Headaches Had Thinner Neck Muscles

The study found significant reductions in the thickness of key cervical muscles.

Compared with healthy participants:

Sternocleidomastoid Muscle (SCM)

The SCM is a major neck muscle involved in:

• Head rotation

• Neck flexion

• Postural control

Researchers found:

• Right SCM thickness was reduced from 10.2 mm to 9.4 mm

• Left SCM thickness was reduced from 10.2 mm to 9.6 mm

Upper Trapezius Muscle

The upper trapezius helps stabilise the neck, shoulders and upper back.

Researchers found:

• Right upper trapezius thickness was reduced from 8.2 mm to 7.5 mm

While these differences may seem small, they were statistically significant and may indicate long-term changes in muscle function and motor control.

More Disability Was Linked To Thinner Trapezius Muscles

One of the most important findings involved disability levels.

Participants completed the Neck Disability Index (NDI), which measures how neck pain affects daily activities.

The average NDI score among headache sufferers was:

23.7 out of 50

This represents moderate neck-related disability.

Researchers discovered that:

• Thinner upper trapezius muscles were associated with higher disability scores

• The greater the disability, the thinner the trapezius muscle tended to be

This suggests that neck muscle health may play an important role in how much headaches impact everyday life.

Interestingly, Pain Intensity Was Not Related To Muscle Thickness

The researchers found no relationship between muscle thickness and headache intensity.

Participants reported severe headaches, with an average pain score of:

8 out of 10

However, muscle thickness did not predict how much pain a person experienced.

This suggests that headache severity is likely influenced by several factors, including:

• Joint dysfunction

• Nerve sensitisation

• Muscle coordination

• Postural stress

• Central nervous system processing

Pain is often far more complex than simply muscle size alone.

What Does This Mean For People With Neck-Related Headaches?

The findings support what many clinicians observe in practice.

People with ongoing cervicogenic headaches often demonstrate:

• Reduced neck muscle endurance

• Poor postural control

• Altered movement patterns

• Weakness in key stabilising muscles

• Reduced sensorimotor control

Over time, these changes may contribute to ongoing irritation of structures in the upper cervical spine.

Why Posture Matters

Modern lifestyles place significant demands on the neck.

Common contributing factors include:

• Desk work

• Smartphone use

• Working from home

• Long hours on computers

• Driving

• Poor ergonomic setup

These habits can contribute to:

• Forward head posture

• Increased neck muscle fatigue

• Reduced muscle activation

• Joint stiffness

• Headache development

The sternocleidomastoid and trapezius muscles identified in this study play a critical role in supporting healthy head and neck posture.

Can Exercise Help Cervicogenic Headaches?

Previous research suggests that targeted rehabilitation programs can improve:

• Neck strength

• Deep neck flexor endurance

• Postural control

• Headache frequency

• Disability levels

The authors concluded that assessing and addressing deficiencies in cervical muscles may form an important component of comprehensive headache management.

This does not mean simply strengthening one muscle.

Effective management typically requires addressing:

• Joint mobility

• Muscle function

• Movement control

• Posture

• Ergonomics

• Daily activity habits

How Chiropractic Care May Help

At Healthwise Chiropractic, we take an evidence-informed approach to managing cervicogenic headaches.

Treatment may include:

Comprehensive Assessment

Evaluating:

• Cervical joint mobility

• Muscle function

• Posture

• Movement patterns

• Contributing lifestyle factors

Chiropractic Care

Where appropriate, gentle manual therapy may help improve spinal mobility and reduce mechanical irritation within the neck.

Rehabilitation Exercises

Specific exercises may help improve:

• Deep neck flexor function

• Neck endurance

• Postural stability

• Shoulder girdle control

Ergonomic Advice

Practical strategies for:

• Workstation setup

• Laptop use

• Phone use

• Driving posture

Long-Term Prevention

Helping patients develop strategies to reduce recurrence and maintain healthy neck function.

Signs Your Headaches May Be Coming From Your Neck

Consider an assessment if you experience:

• Headaches that start in the neck

• One-sided headaches

• Pain at the base of the skull

• Neck stiffness

• Reduced neck movement

• Headaches triggered by prolonged sitting

• Pain after computer work

• Frequent headaches combined with neck pain

Looking For Headache Treatment In Sunbury Or Melton?

If headaches are affecting your work, sleep or quality of life, identifying whether the neck is contributing may be an important first step.

At Healthwise Chiropractic, we help patients across:

• Sunbury

• Melton

• Diggers Rest

• Gisborne

• Bacchus Marsh

• Caroline Springs

• Taylors Lakes

• North-west Melbourne

Our team provides personalised care designed to improve movement, reduce discomfort and help you return to doing the things you enjoy.

Reference

Ağır H, Göktepeli M. Ultrasonographic Assessment of Cervical and Craniofacial Muscle Thickness in Individuals With and Without Cervicogenic Headache. 2025.

How Chiropractic Care May Help

At Health Wise Chiropractic, we take a comprehensive approach to posture-related care.

Treatment may include:

• Chiropractic adjustments

• Postural assessment

• Soft tissue therapy

• Corrective exercises

• Ergonomic advice

• Laser therapy

• Shockwave therapy

• Spinal decompression therapy

We focus on addressing both the symptoms and the underlying biomechanical stress contributing to neck dysfunction.

Here is a sample home-based training program we give to patients

1. Chin Tucks (Deep Neck Flexor Activation)

Purpose

Activates the deep neck flexors:

• Longus colli

• Longus capitis

These muscles help support the cervical spine and often become weak in people with neck pain and headaches.

How To Do It

1. Lie on your back with knees bent.

2. Look straight at the ceiling.

3. Gently draw your chin backwards as if making a "double chin."

4. Do NOT nod your head forward.

5. Keep the back of your head in contact with the floor.

Hold

• Hold 5-10 seconds

• Repeat 10 times

Common Mistakes

❌ Looking down at your feet

❌ Lifting the head

❌ Pushing hard

Think:

"Slide the chin backwards."

2. Cranio-Cervical Flexion (Progression)

Purpose

Further strengthens the deep neck flexors.

How To Do It

1. Lie on your back.

2. Perform a chin tuck.

3. Add a tiny nodding motion as if saying "yes."

4. Hold while breathing normally.

Hold

• 5-10 seconds

• 10 repetitions

The movement is very small.

Most people use too much movement.

3. Wall Chin Tucks

Purpose

Transfers deep neck flexor control into upright posture.

How To Do It

1. Stand with back against a wall.

2. Back of head touching wall.

3. Gently tuck chin.

4. Lengthen through the crown of the head.

Hold

• 10 seconds

• 10 repetitions

Excellent for office workers and "tech neck."

SHOULDER GIRDLE CONTROL EXERCISES

4. Scapular Setting

Purpose

Activates:

• Lower trapezius

• Middle trapezius

• Serratus anterior

How To Do It

1. Sit or stand tall.

2. Relax shoulders.

3. Gently draw shoulder blades:

   • Back

   • Slightly down

Imagine placing them into your back pockets.

Hold

• 5 seconds

• 15 repetitions

Common Mistake

❌ Pulling shoulders excessively backwards.

Keep it subtle.

5. Wall Slides

Purpose

Improves:

• Serratus anterior

• Lower trapezius

• Shoulder blade control

How To Do It

1. Stand facing a wall.

2. Forearms on wall.

3. Gently press into wall.

4. Slide arms upward.

5. Keep neck relaxed.

Reps

• 2-3 sets

• 10 repetitions

6. Serratus Punches

Purpose

Strengthens the serratus anterior.

This muscle is critical for proper shoulder blade movement.

How To Do It

1. Lie on your back.

2. Hold a light weight or no weight.

3. Reach arm toward ceiling.

4. Lift shoulder blade slightly from floor.

5. Return slowly.

Reps

• 2-3 sets

• 12 repetitions

Think:

"Reach longer."

Not:

"Lift arm higher."

7. Prone Y Raises

Purpose

Targets:

• Lower trapezius

• Postural endurance muscles

How To Do It

1. Lie face down.

2. Arms overhead in a "Y" position.

3. Lift arms slightly.

4. Keep neck relaxed.

Reps

• 2 sets

• 10 repetitions

Common Mistake

❌ Shrugging shoulders

Keep shoulders away from ears.

8. Band Pull-Aparts

Purpose

Improves:

• Mid trapezius

• Rhomboids

• Postural control

How To Do It

1. Hold resistance band at shoulder height.

2. Pull band apart.

3. Squeeze shoulder blades together.

4. Return slowly.

Reps

• 2-3 sets

• 12-15 repetitions

Research-Based Starter Program

For patients with cervicogenic headaches and forward head posture, a simple starter routine is:

Daily

✅ Chin Tucks – 10 reps

✅ Wall Chin Tucks – 10 reps

✅ Scapular Setting – 15 reps

3 Times Weekly

✅ Wall Slides – 2 x 10

✅ Serratus Punches – 2 x 12

✅ Band Pull-Aparts – 2 x 15

✅ Prone Y Raises – 2 x 10

Why These Exercises Matter

Research consistently shows that people with cervicogenic headaches often have:

• Reduced deep neck flexor endurance

• Poor neck muscle coordination

• Reduced trapezius function

• Forward head posture

• Altered shoulder blade mechanics

About the Author

Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation.

He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches.

His treatment focus includes:

• Chiropractic adjustments

• Sports chiropractic

• Massage therapy

• Shockwave therapy

• Laser therapy

• Non-surgical spinal decompression

Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions.

Reference

Ağır H, Göktepeli M. Ultrasonographic assessment of cervical and craniofacial muscle thickness in individuals with and without cervicogenic headache. PeerJ. 2026 May 25;14:e21285. doi: 10.7717/peerj.21285. PMID: 42222499; PMCID: PMC13218338.