Headache at Back of Head Causes and How To Treatment

If you feel headache at back of head, it rarely comes out of nowhere. In clinical practice, this is one of the most misunderstood complaints.

Many patients walk in thinking it is migraine or stress. But after assessment, the real issue often sits in the neck.

There is a strong anatomical reason behind this.

The upper cervical spine shares neural pathways with the head through a structure called the trigeminocervical complex.

Because of this, the brain cannot clearly differentiate whether the pain is coming from the neck or the head.

This is why a neck issue can feel like a headache and a headache can worsen when you move your neck.

Pareek et al. (2024), This study explains that cervicogenic headache is a secondary headache caused by dysfunction in the cervical spine and can mimic primary headaches.

Read: Cervicocephalic Syndrome: Simple Exercises For Neck Related Headaches

Read: How to Manage Migraine Naturally and Effectively

Read: Atlantoaxial Osteoarthritis: Simple Fixes for Pain at Base of Skull When Turning Head

Why Pain at the Back of the Head Feels Heavy or Pulling

Patients often describe this pain as:

• A dragging sensation
• Tightness at the base of the skull
• A dull pressure that builds during the day

That pattern is not random.

It usually indicates mechanical loading of the cervical spine.

When posture is poor or muscles are fatigued, the load on the upper neck increases.

Over time, this creates a sustained tension pattern that the brain interprets as pain.

Recent research has even linked posture patterns in office workers with cervicogenic headache development.Hwang et al. (2025)

This study shows a strong association between posture and neck related headache patterns in working populations.

Read about: How to Relieve Morning Neck Stiffness Naturally

Symptoms of Headache at the Back of the Head

Not all headaches feel the same. The way your pain behaves gives important clues about the cause.

You may notice:

• A dull, heavy ache at the base of the skull
• Tightness that spreads toward the neck or shoulders
• Pain that increases after long sitting or screen use
• Stiffness when turning the neck
• Tenderness when pressing the back of the head
• Occasional sharp or shooting pain in some cases

One pattern I often hear from patients is that the pain builds gradually through the day and feels worst in the evening.

That usually points toward posture or muscle fatigue rather than a serious condition.

Read about : What is Cervical Facet Joint Pain, how it causes cervicogenic headaches and how to correct it naturally

Common Causes of Headache at the Back of the Head

Cervicogenic Headache

This is the most frequent cause I see clinically.

The pain originates in the neck and travels upward toward the back of the head. It is usually one-sided but can become bilateral over time.

Typical signs include:

• Pain triggered by neck movement
• Reduced neck mobility
• Stiffness in upper cervical region

Alshana et al. (2025), This prospective study shows that people with chronic neck pain have a higher risk of developing cervicogenic headache, especially when deep neck muscle function is impaired.

Read in detail: Neck Pain from Phone Use? Here’s How to Treat Text Neck Syndrome

Postural Strain and Tech Neck

This is becoming the most common modern cause.

When your head moves forward even slightly, the load on the neck increases significantly.

Over hours of sitting or mobile use, this creates continuous strain.

What most people do not realize is that the problem is not just muscle fatigue.

It is also reduced circulation and altered neuromuscular control.

This explains why:

• Pain increases by evening
• Relief comes when lying down
• Symptoms return the next day

Read about: What Is Cervical Myofascial Pain Syndrome And How To Relieve Trigger Points

Myofascial Trigger Points

These are tight, sensitive areas within muscles.

In the neck, trigger points in:

• Suboccipital muscles
• Upper trapezius
• Sternocleidomastoid

can refer pain directly to the back of the head.

Many patients are surprised that pressing a point in the neck reproduces their headache exactly.

Read: What is Sternocleidomastoid Syndrome, Trigger Points and Its Treatment

Occipital Neuralgia

This is less common but very distinct.

The pain is sharp, shooting, or electric. It often starts at the base of the skull and may radiate upward.

It occurs due to irritation of the occipital nerves, often from muscle tightness or cervical dysfunction.

Read more: Cervical Vertigo Explained: Why Neck Pain Make You Feel Dizzy

Tension Type Headache with Posterior Dominance

Not all tension headaches are frontal.

Some present predominantly at the back of the head, especially when neck muscles are heavily involved.

Read about: Neck And Jaw Pain Together? Here’s The Full Clinical Picture

TMJ and Jaw Dysfunction

A lesser-known contributor.

Jaw muscles and neck muscles are closely connected.

Dysfunction in the jaw can increase tension in the cervical region and trigger headaches at the back.

Quilghini et al. (2025), This study highlights that treating both jaw and cervical regions improves headache outcomes.

Read: How to Treat Trismus- A Jaw Stiffness Naturally with Exercises

Who Is More Likely to Get This Type of Headache

Some people are more prone to developing headaches at the back of the head due to their daily habits or physical condition.

Common risk factors include:

• Long hours of desk work or laptop use
• Frequent mobile phone usage in downward position
• Poor workstation ergonomics
• Weak neck and upper back muscles
• High stress levels
• Previous neck injury
• Sedentary lifestyle

If you recognize yourself in more than one of these, your headache is likely not random. It is your body responding to repeated strain.

Learn About: The Ultimate Neck Stretch Routine for Desk Workers in 2026

What Actually Happens Inside the Body

This is where things get interesting.

Pain is not only due to muscle tightness. It involves:

• Joint dysfunction in upper cervical spine
• Muscle imbalance between deep and superficial neck muscles
• Nervous system sensitization
• Reduced blood flow in sustained postures

Fahmy et al. (2025), This review highlights that most cervicogenic headaches respond well to conservative care such as physiotherapy, especially when mechanical factors are addressed early.

Read: Early Signs Of Cervical Fracture You Must Know

How to Identify the Cause Yourself

Here is a simple way to differentiate:

• Pain increases when you move your neck → likely cervicogenic
• Pain feels like tight pressure → likely tension type
• Sharp electric pain → possible nerve involvement
• Pain after long screen time → posture related

If pressing your neck reproduces the headache, that is a strong indicator of musculoskeletal origin.

Read: Lhermitte’s sign- An Electic Shock Sensation Down The Neck

How Is the Cause Diagnosed

Most people expect scans or tests, but in many cases, diagnosis is primarily clinical.

A physiotherapist or doctor will assess:

• Neck movement and stiffness
• Muscle tightness and trigger points
• Posture and alignment
• Pain reproduction with specific movements

If your headache can be reproduced by pressing certain areas in your neck or by moving your cervical spine, it strongly indicates a musculoskeletal cause.

Imaging like MRI is usually not required unless there are red flag symptoms.

Read: Trigger Point Injections for Neck Pain: Do They Really Work

Physiotherapy Treatment That Actually Works

This is where most online advice falls short. Treatment is not just about stretching.

Joint Mobilization

Targeting upper cervical joints improves mobility and reduces referred pain.

Xu and Ling (2025), This meta analysis confirms that manual therapy is effective in reducing cervicogenic headache symptoms.

Deep Neck Muscle Activation

Most patients overuse superficial muscles and underuse deep stabilizers.

This imbalance leads to poor control and overload.

Correcting this is essential for long-term relief.

Scapular Strengthening

The neck depends heavily on shoulder blade stability.

Weak scapular muscles increase strain on the cervical spine.

Trigger Point Release

Releasing tight muscle knots reduces referred pain and improves muscle function.

Posture Re-Education

Without correcting posture, symptoms keep returning.

This is not about sitting straight for a few minutes. It is about retraining how your body holds itself throughout the day.

Also Read: Ultimate 6 Weeks Neck Rehabilitation Exercises For Pain Relief

Exercises for Back of Head Headache

These are clinically effective and not random suggestions.

Chin Nod

Gently nod your head as if saying yes. Keep the movement small.

This activates deep cervical muscles without overloading superficial ones.

Suboccipital Release

Place your fingers at the base of the skull and apply gentle pressure.

Hold for 20 to 30 seconds.

You may feel a gradual release of tension.

Upper Trapezius Stretch

Tilt your head to one side and hold.

This reduces muscle tightness contributing to headache.

Thoracic Extension

Sit upright and gently arch backward.

A stiff upper back increases load on the neck, which many people overlook.

Scapular Retraction

Pull your shoulder blades back and hold.

This improves posture and reduces neck strain.

Read About: Best Sleeping Position for Neck Pain: A Physiotherapist’s Complete Guide

Best Sleeping Position for Relief

Sleep plays a bigger role than most people think.

If your pillow or sleeping position is not supportive, your neck remains under stress for hours.

What works best:

• Sleep on your back or side
• Keep your neck in a neutral position
• Use a pillow that supports the natural curve of your neck
• Avoid very high or very flat pillows

Many patients notice that their headache is worse in the morning.

That is often a sign that sleeping posture needs correction.

Read About: How to Choose the Right and Best Pillow for Neck Pain

Daily Habits That Make a Huge Difference

Simple changes often give the best results:

• Keep screen at eye level
• Avoid prolonged mobile use in downward position
• Take breaks every 30 to 40 minutes
• Use a pillow that supports natural neck curve
• Stay hydrated

Read in detail: Best Desk Setup to Reduce Neck and Back Pain

Simple Workstation Changes That Reduce Headaches

You do not need a perfect setup, just a practical one.

Small adjustments can make a big difference:

• Keep your screen at eye level
• Sit with your back supported
• Keep feet flat on the ground
• Avoid leaning forward toward the screen
• Use a chair that supports your lower back

Even correcting one or two of these can reduce the load on your neck significantly.

Read: Neck Pain from Poor Breathing Pattern? Correct Now!

Lesser Known Factors That Worsen This Headache

These are often missed:

• Shallow chest breathing increases neck muscle activity
• Eye strain indirectly increases neck tension
• Dehydration affects muscle function
• Emotional stress alters muscle tone

Read: The Morning Headache Causes and Easy Fixes

When You Should Be Careful

Seek medical attention if you notice:

• Sudden severe headache
• Neurological symptoms
• Headache after injury
• Persistent worsening pain

Also Read: Neck Pain with Fever: When To Worry And How To Treat

Red Flag Symptoms You Should Not Ignore

While most headaches at the back of the head are harmless, some situations require immediate attention.

Seek medical help if you experience:

• A sudden, severe headache that feels different from usual
• Headache with fever or neck rigidity
• Vision problems or double vision
• Weakness, numbness, or difficulty speaking
• Headache after a fall or injury
• Persistent headache that keeps worsening

These are not typical of posture-related headaches and should not be ignored.

Read: How to Fix Neck Fatigue After Migraine Naturally

How Long Does It Take to Recover

This depends on the cause and how consistently you follow treatment.

• Mild cases may improve in a few days
• Posture-related headaches may take 2 to 3 weeks
• Chronic cases can take several weeks to months

The key factor is not just treatment but habit correction.

If posture and muscle imbalance are not addressed, the headache tends to return.

Read: Pain in the Back Side of the Neck: Causes and Treatment

Common Mistakes That Delay Recovery

This is something I see very often in practice.

People unintentionally slow down their recovery by:

• Relying only on painkillers
• Ignoring posture during work
• Doing random exercises without guidance
• Stopping exercises once pain reduces
• Using incorrect pillows

Understanding what not to do is just as important as knowing what to do.

Read: Neck Pain When Looking Up: What It Really Means and How to Fix It

Long Term Prevention

Relief is not just about treatment. It is about changing how your body functions daily.

Focus on:

• Strength
• Movement
• Posture awareness
• Stress control

Once these improve, recurrence reduces significantly.

Also Read : Neck Cracking: Benefits, Risks, and the Truth About Stroke

When Should You See a Physiotherapist

If your headache is recurring or linked with neck discomfort, it is a good idea to consult a physiotherapist.

You should consider it if:

• Pain keeps coming back
• Neck movement is restricted
• You feel stiffness or tightness regularly
• Headache affects your daily routine

Early intervention often prevents the condition from becoming chronic.

Read : Chiropractic for Neck Pain: Does It Really Work?

Conclusion

A headache at the back of the head is usually linked to the neck, not just the head.

In most cases, it comes from posture, muscle imbalance, or joint stiffness.

The good news is that it is highly manageable.

Simple steps like improving posture, doing the right exercises, and staying consistent with daily habits can bring lasting relief.

If the pain feels unusual, severe, or keeps getting worse, it is important to get it assessed early.

Listen to your body. Small changes done regularly can make a big difference.

Read: A Complete Guide To Sinuses Related Neck Pain

Frequently Asked Questions

1. What causes headache at the back of the head?
It is most commonly caused by neck related issues such as poor posture, muscle tension, or cervicogenic headache.

2. Is headache at the back of the head serious?
In most cases it is not serious and is related to muscle or posture issues, but severe or unusual headaches should be checked by a doctor.

3. Can poor posture lead to this type of headache?
Yes, prolonged forward head posture increases strain on the neck and commonly leads to pain at the back of the head.

4. Which exercise helps relieve this headache?
Exercises like chin nods, suboccipital release, and scapular strengthening are effective.

5. How do I know if my headache is from my neck?
If your headache increases with neck movement or improves with posture correction, it is likely neck related.

6. Can mobile phone usage cause back of head pain?
Yes, looking down at your phone for long periods places stress on the neck and triggers headaches.

7. When should I see a physiotherapist?
If your headaches are frequent, posture related, or associated with neck stiffness, physiotherapy can help.

8. How long does recovery take?
Mild cases improve in a few days, while posture related or chronic cases may take a few weeks with consistent care.

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Medical Disclaimer!

This article has been reviewed and written under the guidance of our Head Physiotherapist, Dr. Kruti Raj (PT, MUHS,CPT,CMPT). The information shared is intended for educational purposes only and should not be considered a substitute for personalized medical advice, diagnosis, or treatment.

Please consult us or any other qualified healthcare professional before beginning any exercise program, especially if you are experiencing pain, recovering from injury, or managing a medical condition.