How to Relieve a Headache in the Back of Your Head

Headaches are an annoying part of life for many of us. Whether they happen sporadically or are nearly constant companions, a headache can interfere with your ability to focus, move around, or simply enjoy your day. And as anyone who’s had a lot of headaches can tell you, not all headaches the same—they have different causes that result in different symptoms, and even the location of the pain varies.

If your headaches tend to mostly occur at the back of your head, it’s worth understanding their potential causes and how to treat them in a way that addresses the root problem so you can find relief not just for today, but for the future as well.

Causes of headaches at the back of your head

Based on anecdotal evidence, it’s not that common to experience headache pain in the back of the head, but it does happen. Back of head pain from headaches tends to be linked to specific headache types and conditions. The pain could range from dull tension-like pressure to sharper, debilitating discomfort. Fortunately, there are at least a few potential treatments to relieve this pain either at home or with specialist care.

Positional headache (rare)

A positional headache is caused by changes in cerebrospinal fluid pressure or the amount of this fluid surrounding your brain. This type of headache has a unique characteristic: symptoms worsen or improve based on what position you’re in. For instance, lying down may make the pain worse, while sitting upright could offer some relief.

Symptoms of positional headaches:

• Pain intensifies with specific positions (like lying down or bending over).
• Nausea or dizziness may accompany the headache.
• Uncommon occurrences with no clear outside triggers.

Risk factors:

• Previous head injuries.
• Prior surgery or spinal procedures that may have altered cerebrospinal fluid levels.
• Rare disorders affecting the spinal structure.

Tension headache (common)

If you’ve done any internet research about headaches, you’ve read about tension headaches. If you’re experiencing frequent headaches, including in the back of your head, tension headaches are often the most likely cause. These headaches tend to arise from stress or physical strain and are incredibly common among people with desk jobs, students, or anyone regularly holding tight postures with their neck, shoulders, or jaw.

Symptoms of tension headaches:

• Tight, band-like pressure or ache around the back of the head.
• Pain may also travel to your forehead or temples.
• Muscle tenderness in the neck, shoulders, and scalp.

Risk factors:

• Poor posture (think long hours hunched at a computer or clenching your jaw).
• Mental stress or anxiety that triggers physical tension.
• Skipping meals or dehydration.
• Lack of sufficient sleep.

Cervicogenic headache (radiating from neck, not often staying at the back of the head)

Unlike tension headaches, which have a variety of causes, cervicogenic headaches originate specifically from the neck and can present as pain at the back of your head. These headaches are often tied to a clearly identifiable issue, such as poor neck posture or trauma.

Symptoms of cervicogenic headaches:

• Pain begins in the neck and gradually radiates to the back of the head.
• Reduced range of motion in the neck.
• Stiffness or tenderness at the base of the skull.

Risk factors:

• Neck strain from poor ergonomics.
• Recurrent neck injuries or conditions like arthritis.
• Poor sleeping position.

How to relieve headaches at the back of your head

It’s often possible to find relief for headaches at the back of your head at home, either by addressing the immediate causes of discomfort or by making lifestyle adjustments that prevent them altogether. No single solution works for everyone, but a combination of strategies can bring relief.

If you’re having headaches regularly (once every other day or more), it’s possible you have a more pervasive underlying condition that’s causing them, and we’d encourage you to reach out to a medical professional for an evaluation. Physical therapists can be helpful especially for natural techniques that avoid medication, which can have their own side effects and may be limited in their effectiveness for different causes of headaches.

Quick relief tips

1. Lie down: Resting in a dark, safe, quiet space can help reduce anxiety and relieve tension. Choose a comfortable position to alleviate pressure on your neck or spine.
2. Stay hydrated: Dehydration can make headaches worse. Aim to drink water consistently throughout the day to avoid headaches.
3. Controlled caffeine: A small cup of coffee may relieve some headache symptoms—but be cautious not to overdo it, as caffeine overuse can have the reverse effect.
4. Ice or heat therapy:

• For tension headaches, apply a heating pad to the back of your head or neck to help ease muscle stiffness.
• For cervicogenic pain, an ice pack may reduce inflammation and soothe soreness.

1. Light exercise: A short walk or gentle stretching session can release tension in your neck, shoulders, and back.

Lifestyle adjustments

• Reduce alcohol and smoking: Both substances can act as headache triggers for some people, so cutting back could make a noticeable difference.
• Ergonomic upgrades: Check your workspace setup—your chair, desk, and monitor height should encourage proper alignment. A physical therapist can not only evaluate your current workspace but also provide science-backed recommendations for equipment, posture, and work routines to reduce tension.
• Relaxation Practices: Techniques like yoga, meditation, or deep breathing exercises encourage full-body relaxation, reducing headache intensity and frequency.

Headache treatments a physical therapist can provide

Sometimes, recurring headaches need a more tailored approach. Seeking professional help ensures you’re targeting the source of your discomfort with sustainable treatment. Physical therapy offers innovative and non-medicated treatments for headache relief.

• Therapeutic exercises: Learn specific targeted exercises to stretch and strengthen specific muscle groups to reduce tension and pain and address the underlying causes of headaches.
• Manual therapy techniques: Soft tissue massage and joint mobilization to help address underlying mobility issues that can make muscle tension worse.
• Posture and ergonomic assessments: Your therapist can evaluate your workspace and recommend adjustments for better long-term neck and back health.
• Dry needling: Reset the muscular balance and reduce tension in the muscles throughout the neck and base of the skull.

Sustainable headache relief in Grand Rapids

Chronic headaches at the back of your head shouldn’t become your new normal. If you’ve tried self-care measures but still find yourself battling persistent pain, it may be time to get an expert’s opinion. A physical therapist can help you identify lifestyle triggers, implement sustainable solutions, and find relief—without immediately resorting to medication.

Start a conversation about what you’re looking for from a headache treatment plan by calling one of our nearby office locations or by requesting an appointment online today.